Why it works: Designed for amateur or weekend athletes who need higher protein and balanced carbs for muscle repair and endurance. Includes strategic pre‑/post‑workout meals and snacks timed to optimize recovery.
Sample Day (Day 1)
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Pre‑Workout Snack: Banana with two tablespoons of peanut butter
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Breakfast (Post‑Workout): Protein pancakes made with oats, egg whites, and whey protein, topped with berries
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Lunch: Grilled salmon bowl with brown rice, edamame, avocado, and ginger‑sesame dressing
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Snack: Cottage cheese with pineapple chunks
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Dinner: Turkey meatballs in marinara sauce over spaghetti squash, side of steamed green beans
Grocery Highlights
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Bananas, peanut butter
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Rolled oats, egg whites, whey protein, berries
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Salmon fillets, brown rice, edamame, avocado, ginger, sesame oil
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Cottage cheese, canned pineapple
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Ground turkey, marinara sauce, spaghetti squash, green beans
