Meal Plan - Post-Shake
🚨 CRITICAL MACRO ADJUSTMENT NOTES
- Protein distribution optimized for MPS: Meal 1 provides 58g protein (75% of daily target). This leaves sufficient protein for Meal 2 to trigger MPS effectively.
- Fat balance improved: EVOO added to bring Meal 1 to 32g fat (62% of daily target). Meal 2 only needs ~20g additional fat.
- Remaining chicken allocation: Reserve ~100-150g leftover chicken for Meal 2 to ensure 30-35g protein minimum for robust MPS stimulus.
- Current meal provides: Approximately 955 calories (58% of daily target).
- Recommendation: Use remaining chicken plus carbohydrates and minimal additional fat (~20g) to complete Meal 2 targeting ~705 calories, 30-35g protein, 20g fat, and 99g carbs.
Meal 1: Chicken & Rice Power Bowl with Yogurt Berry Cup
Main Bowl - Ingredients & Macros
| Ingredient |
Amount |
Calories |
Protein (g) |
Fat (g) |
Carbs (g) |
| Cooked Chicken Breast |
100g |
165 |
31 |
4 |
0 |
| Cooked Long Grain Rice |
250g |
325 |
7 |
1 |
72 |
| Ghee (distributed in rice) |
0.68 tsp (3.2g) |
29 |
0 |
3 |
0 |
| Broccoli (steamed) |
150g |
51 |
4 |
1 |
10 |
| Extra Virgin Olive Oil |
1.5 tbsp (20g) |
177 |
0 |
20 |
0 |
| MAIN BOWL SUBTOTAL |
~527g |
747 |
42 |
29 |
82 |
Yogurt Berry Cup - Ingredients & Macros
| Ingredient |
Amount |
Calories |
Protein (g) |
Fat (g) |
Carbs (g) |
| Fage 2% Greek Yogurt |
5.3 oz (150g) |
100 |
15 |
3 |
5 |
| Frozen Blueberries |
40g |
23 |
0 |
0 |
6 |
| Frozen Strawberries |
40g |
13 |
0 |
0 |
3 |
| Frozen Tart Cherries |
40g |
25 |
0 |
0 |
6 |
| Mandarin Orange |
1 medium (88g) |
47 |
1 |
0 |
12 |
| YOGURT CUP SUBTOTAL |
~358g |
208 |
16 |
3 |
32 |
| MEAL 1 TOTAL |
~885g |
955 |
58 |
32 |
114 |
Preparation Instructions
Main Bowl:
- Rice: Reheat 250g cooked rice in microwave for 90 seconds. Rice already contains ghee from cooking.
- Chicken: Reheat 100g cooked chicken in microwave for 90 seconds (can heat with rice).
- Broccoli: Steam or microwave 150g broccoli for 2-3 minutes until hot and tender.
- Assembly: Combine rice, chicken, and broccoli in a bowl. Drizzle with 1.5 tbsp (20g) extra virgin olive oil. Season to taste with salt and pepper.
Yogurt Berry Cup:
- Add 5.3 oz Fage yogurt to a bowl.
- Top with 40g each of frozen blueberries, strawberries, and tart cherries (let thaw 5-10 minutes or microwave 20-30 seconds).
- Peel and segment 1 mandarin orange, add on top or eat separately.
Required Shopping List
| Ingredient |
Amount Needed |
Notes |
| Leftover Chicken (reserved) |
~100-150g cooked |
Use remaining chicken from batch for Meal 2 (~31-46g protein) |
| Additional carbohydrate source |
~250-300g cooked |
For Meal 2 (rice, pasta, potatoes, or other) |
| Additional vegetables |
~150-200g |
For Meal 2 (any green vegetable) |
| Additional fat source |
~30-35g |
For Meal 2 (cooking oil, butter, nuts, avocado, etc.) |
Daily Macro Summary (Target vs. Achieved)
| Nutrient |
Target |
Achieved (Meal 1 Only) |
Delta |
% of Target |
| Calories |
1,660 |
955 |
-705 |
58% |
| Protein (g) |
77 |
58 |
-19 |
75% |
| Fat (g) |
52 |
32 |
-20 |
62% |
| Carbs (g) |
213 |
114 |
-99 |
54% |
Note: This meal plan shows only Meal 1. Remaining leftover chicken (~100-150g) should be reserved for Meal 2 to ensure adequate protein for MPS. Meal 2 requires approximately 705 calories, 19g protein minimum (30-35g recommended for MPS), 20g fat, and 99g carbs.