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MEAL PLANS

Pre-built meal plans for every goal. Complete recipes, shopping lists, and macro breakdowns included.

🔥 CUTTING

Fat Loss Plan

Aggressive fat loss while preserving muscle. High protein, moderate carbs.

2000
Calories
180g
Protein
150g
Carbs
70g
Fats
  • Meal 1 - 8:00 AM
    Egg White Omelet + Oats
    35g P 45g C 10g F
  • Meal 2 - 12:00 PM
    Grilled Chicken + Rice + Veggies
    45g P 50g C 12g F
  • Meal 3 - 4:00 PM (Pre-Workout)
    Protein Shake + Banana
    30g P 35g C 5g F
  • Meal 4 - 7:00 PM (Post-Workout)
    Lean Beef + Sweet Potato
    45g P 40g C 18g F
  • Meal 5 - 10:00 PM
    Casein Shake + Almonds
    25g P 10g C 15g F
View Full 7-Day Plan
⚖️ MAINTENANCE

Maintenance Plan

Balanced nutrition to maintain weight and performance. Flexible approach.

2500
Calories
180g
Protein
250g
Carbs
85g
Fats
  • Meal 1 - 8:00 AM
    Whole Eggs + Toast + Avocado
    30g P 50g C 20g F
  • Meal 2 - 12:00 PM
    Chicken Breast + Pasta + Salad
    45g P 70g C 15g F
  • Meal 3 - 4:00 PM
    Greek Yogurt + Berries + Granola
    25g P 45g C 12g F
  • Meal 4 - 7:30 PM
    Salmon + Rice + Vegetables
    50g P 60g C 25g F
  • Meal 5 - 10:00 PM
    Protein Shake + Peanut Butter
    30g P 25g C 13g F
View Full 7-Day Plan
💪 BULKING

Muscle Gain Plan

Clean bulk for maximum muscle gain with minimal fat. High protein, high carbs.

3200
Calories
200g
Protein
400g
Carbs
100g
Fats
  • Meal 1 - 7:30 AM
    Whole Eggs + Oats + Berries
    35g P 75g C 20g F
  • Meal 2 - 11:00 AM
    Chicken + Rice + Beans
    50g P 90g C 15g F
  • Meal 3 - 2:30 PM
    Ground Beef + Pasta + Veggies
    45g P 85g C 25g F
  • Meal 4 - 5:00 PM (Pre-Workout)
    Mass Gainer Shake + Banana
    40g P 80g C 10g F
  • Meal 5 - 8:00 PM (Post-Workout)
    Steak + Potatoes + Salad
    55g P 70g C 20g F
  • Meal 6 - 11:00 PM
    Cottage Cheese + Almonds
    30g P 15g C 18g F
View Full 7-Day Plan

Sample Shopping List

Everything you need for one week (Cutting Plan example)

🍗 Proteins

  • Chicken Breast - 2kg
  • Lean Beef - 1kg
  • Eggs - 24 pack
  • Whey Protein - 1 tub
  • Casein Protein - 500g
  • Greek Yogurt - 6 cups

🍚 Carbs

  • Brown Rice - 2kg
  • Oats - 1kg
  • Sweet Potatoes - 3kg
  • Whole Wheat Bread - 2 loaves
  • Bananas - 12 pieces
  • Berries - 2 packs

🥑 Fats

  • Almonds - 500g
  • Peanut Butter - 1 jar
  • Olive Oil - 500ml
  • Avocado - 4 pieces
  • Mixed Nuts - 300g

🥦 Vegetables

  • Broccoli - 1kg
  • Spinach - 500g
  • Bell Peppers - 6 pieces
  • Onions - 6 pieces
  • Tomatoes - 1kg
  • Mixed Salad - 3 bags

READY TO START?

Pick your plan. Follow the meals. See results in 4 weeks.

Calculate My Macros First