Meal Plan Details
Detailed meal plans and portion guides for the 1-2-3 rotation system
Daily Timeline (2650 cal)
Time | Slot | Meal | Cal | P | C | F | Container |
---|---|---|---|---|---|---|---|
7:00 AM | A | Breakfast | 400 | 30g | 45g | 15g | Mason jar |
9:30 AM | B | Post-Workout Smoothie | 250 | 30g | 25g | 8g | Smoothie cup |
11:30 AM | C | Lunch | 650 | 45g | 75g | 20g | 3-comp glass |
3:00 PM | D | Mid-day Meal | 550 | 35g | 55g | 20g | 3-comp glass |
7:00 PM | E | Dinner | 400 | 25g | 35g | 13g | 3-comp glass |
9:00 PM | F | Night Snack | 200 | 15g | 20g | 7g | Small glass |
A
7:00 AMMason jar
Breakfast
Cal
400
P
30g
C
45g
F
15g
B
9:30 AMSmoothie cup
Post-Workout Smoothie
Cal
250
P
30g
C
25g
F
8g
C
11:30 AM3-comp glass
Lunch
Cal
650
P
45g
C
75g
F
20g
D
3:00 PM3-comp glass
Mid-day Meal
Cal
550
P
35g
C
55g
F
20g
E
7:00 PM3-comp glass
Dinner
Cal
400
P
25g
C
35g
F
13g
F
9:00 PMSmall glass
Night Snack
Cal
200
P
15g
C
20g
F
7g
Meal Structure
A: Breakfast (400 cal)
- ¾ cup oats (150 cal, 27g C)
- 1 scoop protein powder (120 cal, 24g P)
- 1 tbsp nut butter (98 cal, 8g F)
- ½ banana (52 cal, 13g C)
B: Post-Workout Smoothie (250 cal)
- 1 scoop protein powder (120 cal, 24g P)
- 1 cup mixed berries (60 cal, 15g C)
- ½ cucumber (10 cal, 2g C)
- 2 cups spinach (10 cal, 1g C)
- 6 baby carrots (30 cal, 7g C)
- ½ tbsp MCT oil (60 cal, 7g F)
- 5g creatine
- Ice
C: Lunch (650 cal)
- 8oz lean protein (240 cal, 45g P)
- 2 cups complex carb (240 cal, 60g C)
- 2 cups vegetables (80 cal, 16g C)
- 1.5 tbsp healthy fats (180 cal, 18g F)
- Sauce (30 cal, 2g F)
D: Mid-day Meal (550 cal)
- 6oz lean protein (180 cal, 35g P)
- 1.5 cups complex carb (180 cal, 45g C)
- 2 cups vegetables (80 cal, 16g C)
- 1.5 tbsp healthy fats (180 cal, 18g F)
- Sauce (20 cal, 2g F)
E: Dinner (400 cal)
- 4oz lean protein (120 cal, 24g P)
- 1 cup complex carb (120 cal, 30g C)
- 2 cups vegetables (80 cal, 15g C)
- ¾ tbsp healthy fats (90 cal, 10g F)
- Sauce (30 cal, 3g F)
F: Night Snack (200 cal)
- ¾ cup Greek yogurt (100 cal, 15g P)
- ½ cup mixed berries (40 cal, 10g C)
- 1 tsp honey (20 cal, 5g C)
- ¼ tbsp nut butter (40 cal, 4g F)
Portions Guide
protein
6-8 oz per main meal
carbs
1.5-2 cups per main meal
vegetables
2 cups per main meal
fats
1-1.5 tbsp per main meal
Weekly Prep
proteins
- 1.5 lbs chicken
- 1.25 lbs turkey
- 1.4 lbs fish
carbs
- 2.5 cups dry rice
- 1.25 lbs potatoes
- 1.25 cups dry quinoa
vegetables
- 4 cups leafy greens
- 4 cups cruciferous
- 4 cups mixed vegetables
sauces
- Lemon herb marinade
- Teriyaki glaze
- Greek yogurt dressing
Emergency Backup
- Protein bars (30g protein, <300 cal)
- Frozen turkey meatballs (6 per serving)
- Pre-cooked rice cups
- Frozen vegetable bags (single serve)
- Protein shakes (ready to drink)
- Greek yogurt cups (0% fat)
- Tuna packets in water