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Meal Plan Details

Detailed meal plans and portion guides for the 1-2-3 rotation system

Daily Timeline (2650 cal)

A
7:00 AM
Mason jar
Breakfast
Cal
400
P
30g
C
45g
F
15g
B
9:30 AM
Smoothie cup
Post-Workout Smoothie
Cal
250
P
30g
C
25g
F
8g
C
11:30 AM
3-comp glass
Lunch
Cal
650
P
45g
C
75g
F
20g
D
3:00 PM
3-comp glass
Mid-day Meal
Cal
550
P
35g
C
55g
F
20g
E
7:00 PM
3-comp glass
Dinner
Cal
400
P
25g
C
35g
F
13g
F
9:00 PM
Small 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