Weekly Meal Plan Breakdown

Caloric Deficit Example

{% set days = ['Monday', 'Tuesday', 'Wednesday', 'Thursday', 'Friday', 'Saturday', 'Sunday'] %} {% for i in range(7) %}

{{ days[i] }}

{{ deficit_calories | default('1725KCals') }}

{{ deficit_protein | default('120g Protein') }}

{{ deficit_carbs | default('155g Carbs') }}

{{ deficit_fat | default('69g Fat') }}

{{ deficit_fiber | default('25g Fibre') }}

{% endfor %}

Caloric Deficit with Maintenance/Refeed Example

{% for i in range(7) %}

{{ days[i] }}

{% if i < 5 %}

{{ refeed_weekday_calories | default('1615KCals') }}

{{ refeed_weekday_protein | default('120g Protein') }}

{{ refeed_weekday_carbs | default('142g Carbs') }}

{{ refeed_weekday_fat | default('63g Fat') }}

{{ refeed_weekday_fiber | default('24g Fibre') }}

{% else %}

{{ refeed_weekend_calories | default('2000KCals') }}

{{ refeed_weekend_protein | default('120g Protein') }}

{{ refeed_weekend_carbs | default('190g Carbs') }}

{{ refeed_weekend_fat | default('84g Fat') }}

{{ refeed_weekend_fiber | default('30g Fibre') }}

{% endif %}

{% endfor %}

Macronutrients Recommendations

{{ protein_percentage | default('28%') }}

Protein

{{ carbs_percentage | default('36%') }}

Carbs

{{ fats_percentage | default('36%') }}

Fats