Approx. 3551 cal training / 3257 cal rest - Eggs or Frittatas, Chicken, Cream of Rice, Turkey & Cottage Cheese

• Cook eggs, egg whites and spinach using the allocated olive oil, or bake them together as portioned egg muffins.
• Serve with ½ large avocado. Add avocado fresh on the day of eating.
• Refrigerate early-week cooked portions and freeze later portions promptly.

• Replace the 2 eggs, 150 g egg whites and 60 g spinach from Breakfast A with 4 ready-made frittatas; do not eat both breakfasts.
• These Costco frittatas are already fully cooked. Reheat according to package instructions; no preparation from scratch is needed.
• Serve with ½ large avocado. Do not add olive oil to this breakfast; the frittatas are already cooked.
• On a rest day, retain the additional ½ avocado listed separately under the rest-day additions.

Product-provided nutrition per frittata: 70 kcal; 4 g fat; 5 g carbs; 5 g protein. For four frittatas only (excluding avocado): 280 kcal; 16 g fat; 20 g carbs; 20 g protein. The meal contains no added breakfast olive oil and is not macro-equivalent to Breakfast A. Brand: Veggies Made Great; retailer: Costco. Nutrition values are those supplied by the user, not independently verified.

• Add raspberries, walnuts and chia seeds to yogurt.
• Store walnuts separately until serving if preferred. Softened walnuts can also be used.

• Season and roast the chicken thighs.
• Roast mixed vegetables such as zucchini and bell peppers.
• Portion 170 g cooked chicken with 250 g vegetables; top with feta and softened walnut pieces.
• Use the measured olive oil for cooking or dressing.
• Refrigerate portions for the first three days and freeze later portions.

• Use prepared chicken and roasted vegetables.
• Add feta and walnut pieces, with olive oil for cooking or dressing.
• The additional rest-day avocado, olive oil and walnuts are recorded separately so they are not double-counted.

• Place cottage cheese in a bowl and add walnuts.
• Use walnut pieces; soak to soften if desired. No cooking is needed.

Batch-preparation and food safety:

• Cook chicken, turkey and vegetables during one main prep session; portion into containers.
• Make egg muffins only if choosing the original-egg breakfast. Veggies Made Great frittatas from Costco are premade and only require reheating.
• Refrigerate first three days of cooked portions and freeze later portions promptly.
• Thaw in the refrigerator. Reheat leftovers to 165°F; cook poultry to 165°F and fish to 145°F initially.
• Prepare Cream of Rice around 7:00 PM, mixing in the pre-workout whey serving and keeping a separate serving for after training; add avocado fresh.
• This pattern repeats every five days regardless of weekdays.

• Batch-cook ground turkey and roast sweet potatoes.
• Steam or roast broccoli.
• Portion turkey and sweet potatoes by cooked weight; include measured olive oil for cooking or dressing.
• Freeze later-week portions promptly and reheat cooked leftovers to 165°F.

• Cook salmon and prepare sweet potatoes and broccoli.
• Substitute this plate for the default turkey dinner whenever desired; it is not assigned to Tuesday or Friday.
• Omit the 180 g cooked turkey and 10 g dinner olive oil from that day.
• Weigh salmon and sweet potato cooked. Freeze later portions promptly.

• Cook Cream of Rice with water according to the package instructions.
• Remove from heat and stir in 30 g whey, adding water as needed.
• Reserve the banana for the post-workout shake.
• Eat about 60-90 minutes before the 8:00-8:30 PM workout start, as tolerated.
• Keep the separate 30 g post-workout whey serving: training days include 60 g whey powder in total.

• Mix whey with water in a shaker after training, and eat the banana alongside it or blend them together.
• This 30 g serving is in addition to the 30 g whey in the pre-workout Cream of Rice.
• Dinner and cottage cheese are now eaten earlier; this is the only scheduled post-workout meal.

• Mix whey with water in a shaker.
• This replaces the training-day whey shake. No Cream of Rice or banana is scheduled on rest days.
• No amount of water was specified.

• Heat the cooked turkey, broccoli and additional vegetables.
• Use the measured olive oil for cooking or dressing.
• Do not include sweet potato on the rest day.

• Distribute these across rest-day meals as preferred.
• The original plan did not assign each addition to an exact meal.
• No extra nut butter or dark chocolate remains after the final cottage-cheese-and-walnuts substitution.