Breakfast · Mon 7:15 AM
Mark each meal as eaten or skipped to track adherence. Today's tally feeds back into your Daily Log.
Dinner · Today 6:30 PM
2 large flour tortillas, refried or black beans, shredded cheese, avocado, salsa, Greek yogurt sauce, pan-fried, with 1 cup rice on the side.
5:00 AM Pre: AG1 + Gatorade bar + banana + honey. 7:15 Post: Cottage cheese bowl with 1.5 cups cottage cheese, 1/2 cup granola, berries, walnuts, honey, chia, whey, and 8 oz milk. 11:30 Lunch: Cafeteria Combo 5, grilled cheese + soup + salad + chocolate milk. 3:00 Snack: 1.5 oz trail mix + 1 apple + 1 string cheese. 6:30 Dinner: Chickpea coconut curry with 1.5 cups chickpeas, light coconut milk, jarred tikka/curry sauce, 2 cups basmati rice, and 1/2 avocado. 9:30 Bedtime: Boosted shake.
Day-by-day plan from the source HTML. Approximate per-day target: 3,700-3,800 kcal, 165-185 g protein, 525-580 g carbs, and 85-100 g fat. Some days run hot to bank against lower-appetite weekends.
5:00 AM Pre: AG1 + 1 Gatorade protein bar + 1 medium banana + 1 tbsp honey in water. 7:15 AM Post: Overnight oats with 1 cup rolled oats, 12 oz whole milk, 1 scoop Momentous whey, 1/2 cup plain Greek yogurt, 1 banana, 1 oz walnuts, 2 tbsp granola, 2 tbsp honey, 1 tbsp chia. Made night before. 11:30 Lunch: Cafeteria Combo 1, tofu rice bowl. 3:00 Snack: 1 oz almonds + 1 apple + 1 string cheese + 1/4 cup raisins. 6:30 Dinner: Homemade Chipotle bowl with 1.5 cups cilantro-lime rice, 1 cup black beans, 1/4 cup shredded cheese, 1/4 avocado, salsa, Greek-yogurt crema, and large tortilla. 9:30 Bedtime: Boosted shake with Momentous whey, AGZ, 12 oz whole milk, 1/2 banana, 2 tbsp granola, 1 tbsp chia, 1 tsp honey.
5:00 AM Pre: AG1 + Gatorade protein bar + banana. 7:15 Post: Greek yogurt parfait with 1.5 cups plain Greek yogurt, 1/2 cup granola, banana, 1 oz walnuts, 2 tbsp honey, whey stirred in, and 8 oz whole milk. 11:30 Lunch: Cafeteria Combo 2, cheese pizza + Greek yogurt + fruit + milk. 3:00 Snack: 2 slices whole-grain toast + 2 tbsp almond butter + 1 tbsp honey + banana. 6:30 Dinner: Paneer tikka masala with 5 oz paneer, 1 cup jarred tikka sauce, 1.5 cups basmati rice, naan, and cucumber-yogurt raita. 9:30 Bedtime: Boosted shake.
5:00 AM Pre: AG1 + Gatorade bar + banana + 2 tbsp honey for more glycogen. 7:15 Post: Smoothie blended the night before with whole milk, Greek yogurt, banana, oats, whey, chia, almonds, and honey. 11:30 Lunch: Cafeteria Combo 3, pasta marinara + cheese + salad + roll. 3:00 Snack: 1 cup cottage cheese + 1/2 cup granola + 1/2 cup berries + 1 tbsp honey. 6:30 Dinner: Dal + rice with 1.5 cups cooked masoor/moong dal, 2 cups basmati rice, ghee or butter, yogurt and cucumber, and small naan. 9:30 Bedtime: Boosted shake.
5 g/day, any time
Highest-leverage supplement for strength and lean mass. Vegetarians often benefit strongly because baseline dietary creatine is lower.
1-2 scoops/day as needed
About 25 g protein and 120 kcal per scoop. Useful for fast protein coverage.
2,000-4,000 IU D3/day Oct-Apr plus K2 100 mcg
Especially useful in Indiana winter. Target 25(OH)D of 30-50 ng/mL if labs are checked.
~500 mg combined EPA+DHA daily
Vegetarian-friendly marine omega-3 substitute. Chia and walnuts provide ALA but conversion is low.
1 bar pre-workout as needed
About 250 kcal and 20 g protein. Convenient 5 AM fueling.
As preferred
Functions as multivitamin plus greens blend. Low calorie/protein and does not replace whole foods.
7:00 AM: AG1 + overnight oats using the Monday recipe. 11:30 Lunch: Cafeteria Combo 4, Mediterranean hummus plate. 3:00 Snack: 1 oz almonds + 1 banana + 8 oz chocolate milk. 6:30 Dinner: Rajma masala with 1.5 cups cooked kidney beans, curry base or onion-tomato-garam masala, 2 cups basmati rice, 1 tbsp ghee, and raita. 9:30 Bedtime: Boosted shake.
5:00 AM Pre: AG1 + Gatorade bar + banana + honey. 7:15 Post: Cottage cheese bowl with 1.5 cups cottage cheese, 1/2 cup granola, berries, walnuts, honey, chia, whey, and 8 oz milk. 11:30 Lunch: Cafeteria Combo 5, grilled cheese + soup + salad + chocolate milk. 3:00 Snack: 1.5 oz trail mix + 1 apple + 1 string cheese. 6:30 Dinner: Chickpea coconut curry with 1.5 cups chickpeas, light coconut milk, jarred tikka/curry sauce, 2 cups basmati rice, and 1/2 avocado. 9:30 Bedtime: Boosted shake.
9:00 AM: 3 slices whole-grain toast + 2 oz cheddar + tomato + olive oil drizzle + 1 cup Greek yogurt + banana + 8 oz milk. 1:30 Lunch: Banza chickpea pasta with 4 oz dry pasta, marinara, cottage cheese, parmesan, olive oil, and side salad. 5:00 Snack: 1/2 cup hummus + large pita + 1/4 cup almonds + apple. 8:00 Dinner: Bean and cheese quesadillas with 2 large tortillas, beans, shredded cheese, avocado, salsa, Greek yogurt sauce, and side rice. 10:30 Bedtime: Boosted shake.
8:00 Pre-run: Banana + 2 tbsp honey + 8 oz orange juice. 10:00 Post-run: Smoothie with milk, Greek yogurt, banana, oats, whey, chia, almonds, honey, and berries. 1:30 Lunch: Burrito bowl from prepped batch with rice, black beans, cheese, avocado, salsa, Greek yogurt, and side tortilla. 4:00 Snack: 2 oz cheddar + 6 whole-grain crackers + grapes + 1 oz walnuts. 7:00 Dinner: Tofu rice bowl with 8 oz extra-firm tofu, rice, soy-sesame-ginger sauce, sauteed broccoli/peppers, olive oil, and sesame seeds. 10:00 Bedtime: Boosted shake.
No eggs, no peanut butter, under 5 minutes. Post-workout options are designed for the 7:00-7:30 AM window before class.
1 cup rolled oats + 12 oz whole milk + 1 scoop whey + 1/2 cup Greek yogurt + banana + 1 oz walnuts + 2 tbsp granola + 2 tbsp honey + 1 tbsp chia. Made night before, eat from fridge.
1.5 cups plain Greek yogurt + 1/2 cup granola + banana + 1 oz walnuts + 2 tbsp honey + 1 scoop whey stirred in + 8 oz milk on side. Layer in bowl, 2 min.
1 cup milk + 1 cup Greek yogurt + banana + 1/2 cup oats + 1 scoop whey + 2 tbsp chia + 1 oz almonds + 2 tbsp honey. Blend night before, shake and drink.
1.5 cups cottage cheese + 1/2 cup granola + 1 cup berries + 1 oz walnuts + 2 tbsp honey + 1 tbsp chia + 1 scoop whey + 8 oz milk. Spoon and eat, 3 min.
2 slices whole-grain toast + 1 tbsp olive oil + 2 cheese slices + sliced tomato + 1 cup Greek yogurt + banana + 1 scoop whey shaken in 12 oz milk. Toaster plus assemble, 4 min.
Granola + whole milk, Greek yogurt cup, banana, and protein shake.
Bagel, cream cheese, banana, Greek yogurt, milk, protein shake.
2 slices whole-grain toast with 2 tbsp almond butter, banana, 16 oz whole milk, and whey.
Rose-Hulman Bon Appetit cafeteria framework targeting 800-1,000 kcal, 40-50 g protein, and 100+ g carbs. Primary venue: Vonderschmitt Cafe. Use salad bar, deli, pizza, pasta, grill/classics, global/world flavors, vegan station, soup, yogurt/fruit/cereal, and beverages. Plate rules: pick a 20-30 g protein anchor, add a 10-15 g secondary protein, choose a 60-80 g carb base, add free vegetables, then use avocado, olive-oil dressing, nuts, seeds, or cheese to reach calories.
1.5 cups rice, 7 oz tofu, 1/2 cup black beans, sauteed vegetables, 1/4 avocado, olive-oil dressing.
2 cheese pizza slices + 1 cup Greek yogurt + 1/4 cup granola + berries + banana + 12 oz milk.
2 cups pasta marinara + 1/2 cup shredded mozzarella + chickpea-feta salad + roll.
Pita + 1/2 cup hummus + chickpea-feta salad + cucumber/olives + 2 oz cheese + Greek yogurt + apple.
Grilled cheese with 3 slices cheddar + 1.5 cups tomato bisque + chickpea salad + banana + 12 oz chocolate milk.
Tortilla + 1.5 cups rice + 1 cup beans + 1/2 cup cheese + salsa + 1/4 avocado + side salad.
Greens + chickpeas + kidney beans + edamame + 2 oz feta + 1/4 cup almonds + balsamic + 1.5 cups pasta marinara on side + bread + 12 oz milk.
Eight repeatable, high-calorie, high-protein vegetarian dinners from the source HTML. Sunday batch prep: cook basmati rice, season beans, and bake pressed tofu to make dinners microwave plus sauce plus assembly.
Default black bean burrito bowl: 1.5 cups cilantro-lime rice, 1 cup black beans, 1/4 cup shredded cheese, 1/4 avocado, salsa, Greek-yogurt crema, and large flour tortilla on side.
8 oz extra-firm tofu pan-seared in olive oil, soy-sesame-ginger-honey sauce, 2 cups rice, broccoli or peppers, and sesame seeds. Yogurt/tzatziki variant works too.
5 oz paneer cubes seared in ghee, 1 cup jarred tikka masala sauce, 1.5 cups basmati rice, naan, and raita. Total prep about 12 min.
1.5 cups masoor or moong dal over 2 cups basmati rice with ghee, raita, and naan. Cheapest high-protein paired dinner.
Kidney beans simmered with jarred curry sauce, onion, and garam masala over 2 cups basmati rice with ghee and raita.
Chickpeas, light coconut milk, tikka or yellow curry sauce, 2 cups basmati rice, and 1/2 avocado on top.
4 oz dry Banza chickpea pasta, marinara, 1 cup cottage cheese stirred in like ricotta, parmesan, olive oil, and side salad.
2 large flour tortillas, refried or black beans, shredded cheese, avocado, salsa, Greek yogurt sauce, pan-fried, with 1 cup rice on the side.
Only if routine helps sleep
Magnesium, glycine, and L-theanine style sleep stack. Drop if sleep is fine.
Increase intake by 200 kcal/day.
Increase intake by 100 kcal/day.
Maintain calories.
Monitor waist and appetite; maintain or reduce by 100 kcal/day if waist is rising quickly.
Reduce intake by 150-200 kcal/day.
Shift toward liquid calories: smoothies, milk, oils, and lower-volume boosters.
Increase grocery protein: Greek yogurt, paneer, Banza pasta, cottage cheese, tofu, and whey.
Add a fixed weekend booster: 1000-kcal smoothie at 11 AM Saturday and Sunday.