Meal Plan Details
Detailed meal plans and portion guides for the 1-2-3 rotation system
Your Daily Timeline (2400 cal)
| Time | Slot | Meal | Cal | P | C | F | Container |
|---|---|---|---|---|---|---|---|
| 7:00 AM | A | Breakfast | 400 | 30g | 45g | 15g | Mason jar |
| 11:30 AM | C | Lunch | 650 | 45g | 75g | 20g | 3-comp glass |
| 3:00 PM | D | Mid-day Meal | 550 | 35g | 55g | 20g | 3-comp glass |
| 7:00 PM | E | Dinner | 400 | 25g | 35g | 13g | 3-comp glass |
| 9:00 PM | F | Night Snack | 200 | 15g | 20g | 7g | Small glass |
A
7:00 AMMason jar
Breakfast
Cal
400
P
30g
C
45g
F
15g
C
11:30 AM3-comp glass
Lunch
Cal
650
P
45g
C
75g
F
20g
D
3:00 PM3-comp glass
Mid-day Meal
Cal
550
P
35g
C
55g
F
20g
E
7:00 PM3-comp glass
Dinner
Cal
400
P
25g
C
35g
F
13g
F
9:00 PMSmall glass
Night Snack
Cal
200
P
15g
C
20g
F
7g
Wife's Daily Timeline (2100 cal)
| Time | Slot | Meal | Cal | P | C | F | Container |
|---|---|---|---|---|---|---|---|
| 7:00 AM | A | Breakfast | 350 | 24g | 35g | 9g | Mason jar |
| 10:00 AM | S | Smoothie | 250 | 30g | 25g | 8g | Smoothie cup |
| 12:00 PM | M1 | Meal 1 | 750 | 55g | 83g | 20g | 3-comp glass |
| 6:00 PM | M2 | Meal 2 | 650 | 47g | 71g | 17g | 3-comp glass |
| 9:00 PM | F | Night Snack | 350 | 32g | 47g | 12g | Small glass |
A
7:00 AMMason jar
Breakfast
Cal
350
P
24g
C
35g
F
9g
S
10:00 AMSmoothie cup
Smoothie
Cal
250
P
30g
C
25g
F
8g
M1
12:00 PM3-comp glass
Meal 1
Cal
750
P
55g
C
83g
F
20g
M2
6:00 PM3-comp glass
Meal 2
Cal
650
P
47g
C
71g
F
17g
F
9:00 PMSmall glass
Night Snack
Cal
350
P
32g
C
47g
F
12g
Meal Structure
A: Breakfast (400 cal)
- •¾ cup oats (150 cal, 27g C)
- •1 scoop protein powder (120 cal, 24g P)
- •1 tbsp nut butter (98 cal, 8g F)
- •½ banana (52 cal, 13g C)
C: Lunch (650 cal)
- •8oz lean protein (240 cal, 45g P)
- •2 cups complex carb (240 cal, 60g C)
- •2 cups vegetables (80 cal, 16g C)
- •1.5 tbsp healthy fats (180 cal, 18g F)
- •Sauce (30 cal, 2g F)
D: Mid-day Meal (550 cal)
- •6oz lean protein (180 cal, 35g P)
- •1.5 cups complex carb (180 cal, 45g C)
- •2 cups vegetables (80 cal, 16g C)
- •1.5 tbsp healthy fats (180 cal, 18g F)
- •Sauce (20 cal, 2g F)
E: Dinner (400 cal)
- •4oz lean protein (120 cal, 24g P)
- •1 cup complex carb (120 cal, 30g C)
- •2 cups vegetables (80 cal, 15g C)
- •¾ tbsp healthy fats (90 cal, 10g F)
- •Sauce (30 cal, 3g F)
F: Night Snack (200 cal)
- •¾ cup Greek yogurt (100 cal, 15g P)
- •½ cup mixed berries (40 cal, 10g C)
- •1 tsp honey (20 cal, 5g C)
- •¼ tbsp nut butter (40 cal, 4g F)
Pantry Staples
oils
- •Olive oil (16 oz)
- •MCT oil (8 oz)
- •Coconut oil (8 oz)
sauces
- •Soy sauce (16 oz)
- •Rice vinegar (16 oz)
- •Hot sauce (preferred brand)
seasonings
- •MSG (4 oz)
- •Garlic powder
- •Black pepper
- •Kosher salt
spreads
- •Almond butter (16 oz)
- •Honey (8 oz)
Emergency Backup
- •Protein bars (30g protein, <300 cal)
- •Frozen turkey meatballs (6 per serving)
- •Pre-cooked rice cups
- •Frozen vegetable bags (single serve)
- •Protein shakes (ready to drink)
- •Greek yogurt cups (0% fat)
- •Tuna packets in water