2 turkey burgers + 4 eggs + spinach — 818 cal • 84g protein • 2g carbs • 52g fat
Eaten after morning run (fasted cardio). This meal covers ~44% of daily protein target.
| Day | Meal | Plan | Macros |
|---|---|---|---|
| Mon Lift day |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Pork loin or bison steak + veggie side | ~600c • 55p • 20c • 12f | |
| Dinner | Steak or protein + carb (rice, banana) | ~620c • 50p • 55c • 10f | |
| Mon total estimate: | ~2,040c • 189p • 77c • 74f | ||
| Tue Cardio |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Protein + light carb (banana, rice) | ~500c • 45p • 40c • 10f | |
| Dinner | Lean protein + veggie | ~480c • 50p • 15c • 8f | |
| Tue total estimate: | ~1,800c • 179p • 57c • 70f | ||
| Wed Lift day |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Bison ribeye or pork loin + side | ~600c • 55p • 20c • 12f | |
| Dinner | Protein + carb for recovery | ~620c • 50p • 55c • 10f | |
| Wed total estimate: | ~2,040c • 189p • 77c • 74f | ||
| Thu Cardio |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Lean protein + light side | ~500c • 45p • 40c • 10f | |
| Dinner | Protein + veggie (keep carbs moderate) | ~480c • 50p • 15c • 8f | |
| Thu total estimate: | ~1,800c • 179p • 57c • 70f | ||
| Fri Lift day |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Steak or pork + rice or banana | ~600c • 55p • 30c • 12f | |
| Dinner | Protein + carb | ~620c • 50p • 55c • 10f | |
| Fri total estimate: | ~2,040c • 189p • 87c • 74f | ||
| Sat Legs day |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Big meal — extra carbs for leg recovery | ~700c • 55p • 60c • 12f | |
| Dinner | Protein + carbs (highest carb day) | ~720c • 55p • 75c • 10f | |
| Sat total estimate: | ~2,240c • 194p • 137c • 74f | ||
| Sun Rest |
Bkfst | Turkey burgers + eggs + spinach | 818c • 84p • 2c • 52f |
| Lunch | Light meal — lean protein + veggie | ~450c • 45p • 15c • 8f | |
| Dinner | Protein-focused, lowest carbs of the week | ~430c • 45p • 10c • 8f | |
| Sun total estimate: | ~1,700c • 174p • 27c • 68f | ||
Each day: Log what you actually ate at the end of the day in Claude. Say "food log" and list your meals.
Each week: The Nutritionist reviews planned vs actual and updates recommendations below. Over time, patterns emerge — which days go off plan, what triggers GrubHub, what swaps work.
The goal isn't perfection. It's awareness. Logging is the intervention.
No food log data for last week. This is Week 1 of tracking. Starting this week, log meals daily in Claude and the Nutritionist will analyze patterns here.
What we know so far:
| Meal | What to tell Claude | Example |
|---|---|---|
| Breakfast | Skip if same as usual | "Standard breakfast" |
| Lunch | What protein + what else | "Pork loin, rice, broccoli" |
| Dinner | What protein + carb source | "Bison ribeye, banana, salad" |
| Extras | Snacks, GrubHub, drinks | "GrubHub Thai food" or "2 bananas" |