1,600 kcal Training Day – LDL-Friendly with Sweet Treat (GF, DF, Nut-Free)

Ingredients

• 1 This is a template day, not a single recipe – use as a guide for portions and structure rather than cooking it all at once.

Method

1. 0

   Breakfast (Post-Workout): 1 whole egg + 3 egg whites scrambled with spinach, mushrooms, and tomatoes in spray oil or up to 1/2 tsp olive oil, plus 1 small slice gluten-free or sourdough bread (~40 g).

2. 1

   Snack 1: 1 medium apple or pear + 1 boiled egg (or 2 egg whites if you want to keep yolks lower that day).

3. 2

   Lunch: 100 g cooked chicken or turkey breast, 1/4 cup cooked quinoa (~60 g), large salad (leafy greens, cucumber, tomatoes), 1 tsp olive oil + lemon juice dressing.

4. 3

   Snack 2: Plant-based protein shake (20–25 g protein) with water or unsweetened dairy-free milk; add a few berries if desired.

5. 4

   Dinner: 120 g baked salmon or white fish, 150–200 g mixed vegetables (broccoli, carrots, courgette, peppers), and 80 g potatoes or sweet potato, cooked with 1 tsp olive oil.

6. 5

   Sweet Treat: After dinner, enjoy 1 Medjool date and 1 square (about 10 g) of 70–85% dark chocolate.

7. 6

   Aim to keep whole eggs to about 1 per day on average, use extra egg whites and fish to hit your protein target, and keep most added fats from olive oil while staying around 1,550–1,650 kcal total.

Nutrition Facts