~2,300 cal · ~185g protein daily. Protein and veg stay constant; carbs flex up on training days, down on rest days. No added sweeteners.
Toggle between training-day and rest-day — the only thing that changes is the carb portion. Protein and veg stay the same every day.
3 whole eggs + 3 egg whites scrambled with spinach & salsa.
Training Add 1 slice sprouted toast + ½ avocado.
Swap: 1.5 cups non-fat Greek yogurt + ½ cup berries + 1 scoop whey + 1 tbsp walnuts.
Yogurt chicken thigh kabobs (~200g thighs) + big salad + tzatziki.
Training Serve over ¾ cup cooked rice or quinoa.
This is your Sunday batch-cook anchor — portion 4–5 of these for the whole week.
1 cup non-fat Greek yogurt + ½ cup berries + 1 scoop whey. Or a protein shake + apple + small handful almonds.
Rotate between: (1) 6oz lean ground beef + roasted veg (2) 6oz baked salmon + asparagus (3) ground beef stir-fry with peppers & onion.
Training Add a starch — baked potato, quinoa, or rice.
1 serving Jojo’s dark chocolate + ½ cup cottage cheese.
The chocolate is already factored into your daily calories — enjoy it guilt-free. Dark chocolate + cottage cheese is a surprisingly good combo: rich, satisfying, and the casein protein still does its overnight recovery job.
One 2–3 hour session sets up most of the week. Batch the anchors below and you’ll only need to cook one fresh dinner protein on a weeknight or two.
Organized by store section. Buy chicken and beef in bulk to pull the cost toward the lower end.
The boring stuff that actually decides whether a cut works.
This is general fitness and nutrition guidance, not medical advice. Given you’re managing a health condition with medication, run the calorie target, the fasted-training approach, and any big diet changes past your doctor before diving in — a steeper deficit plus intense fasted sessions can affect how you feel and how your treatment lands.