Rob's Meal Plan

Updated one-page dashboard - item calories and protein included inline

Training Day Plan Current · 2026.06.13-v1 History
Estimated Daily Macros ~3,105 Calories

Average of chicken/beef dinner days

Protein ~234g
Carbs ~345g
Fat ~71g
Meals 5 + vitamins
💧

Wake Up

~0 cal · 0g pro

Morning Routine

  • Water + vitamins0 cal · 0g P
  • Fish oil, fiber supplement, joint healthest.
  • Collagen, zinc, tart cherry concentrateest.
🍞

Meal 1 — French Toast

~465 cal · 29g pro

Breakfast

  • 3 slices sourdough bread~300 cal · 12g P
  • 2 whole eggs~140 cal · 12g P
  • 50g egg whites~25 cal · 5g P
  • Splenda + cinnamon~0 cal · 0g P
⚡

Pre-Workout

~475 cal · 11g pro

Training Fuel

  • 5 Nature's Promise low/no sodium rice cakes~175 cal · 2g P
  • 32g zero-added-sugar peanut butter~190 cal · 8g P
  • 1 banana~105 cal · 1g P
  • Gatorade Zero Sugar5 cal · 0g P
🥤

Post-Workout

~660 cal · 54g pro

Recovery

  • 1 cup unsweetened almond milk~30 cal · 1g P
  • 1 scoop BPN protein powder~120 cal · 25g P
  • 80g oatmeal~300 cal · 10g P
  • 3 whole eggs~210 cal · 18g P
🥗

Lunch

~595 cal · 64g pro

Protein + Greens

  • 3 cups spinach / arugula~20 cal · 2g P
  • 1 oz fat-free feta~35 cal · 7g P
  • Sugar-free dressing~15 cal · 0g P
  • 7 oz cooked 99/1 chicken~280 cal · 51g P
  • 10 oz sweet potato~245 cal · 4g P
🍝

Dinner

~845-995 cal · 76-86g pro

Final Meal

  • 7 oz cooked 99/1 chicken~280 cal · 51g P
  • or 7 oz cooked 93/7 beef~430 cal · 41g P
  • 150g dry Barilla Protein+ Pasta~540 cal · 30g P
  • 4 oz asparagus~25 cal · 3g P
Current Version 2026.06.13-training-day-v1
Updated June 13, 2026
View archived copy