Visceral Fat Protocol

Calories

1754

kcal / day

Protein

222

grams

Fibre

~30

grams

Protein

% of calories

Meals

Breakfast — Yogurt bowl + eggs

Greek yogurt base · kefir · blueberries · wilted kale · collagen

542 cal 50g P

Greek yogurt, 2% fat Base of bowl	175g 16.6g P · 158 cal
Kefir, 2% Stir into yogurt or drink alongside	80g 3.2g P · 48 cal
Blueberries Fresh or frozen — on yogurt	200g 1.4g P · 114 cal
Great Lakes collagen unflavored Dissolve into yogurt or kefir	10g 9g P · 35 cal
Omega-3 eggs, scrambled 2 large eggs	130g 16g P · 143 cal
Kale, wilted 1 min dry pan — side to eggs	50g 2.1g P · 24 cal
Psyllium husk powder NOW Foods or Pure-lē Stir into water or yogurt before eating	5g 1g P · 20 cal

Lunch — Chicken + barley + whey

Air fried breast · pot barley · broccoli · protein shake

693 cal 95g P

Chicken breast, air fried Raw weight — season with garlic, paprika, lemon	240g 55g P · 264 cal
Pot barley dry weight 45g dry → ~135g cooked. Batch cook weekly. Cold barley = extra resistant starch	45g dry 4.5g P · 158 cal
Broccoli, steamed Florets + stems	150g 4.2g P · 51 cal
Diesel whey protein Shake — mix with milk below. Take immediately after combining	30g 24g P · 120 cal
2% lactose-free milk Shake base with whey above	200ml 7g P · 100 cal

Dinner — Chicken + mash + greens

Air fried breast · mashed potato · kale · broccoli · egg · cod liver oil

519 cal 77g P

Chicken breast, air fried Raw weight — vary seasoning from lunch	230g 53g P · 253 cal
Mashed potato raw weight 100g raw russet — mash with water or skim milk, no butter	100g raw 2g P · 77 cal
Broccoli, steamed	60g 1.7g P · 20 cal
Kale, wilted	50g 2.1g P · 24 cal
Omega-3 egg, poached 1 large egg — on top of mash	65g 8g P · 72 cal
Great Lakes collagen Stir into warm water or a small sauce	10g 9g P · 35 cal
Psyllium husk powder Full glass of water before dinner	5g 1g P · 20 cal
Carlson wild Norwegian cod liver oil ω-3 2 capsules with food — fat-soluble; absorbs best alongside a meal	2 caps 0g P · 18 cal

Calorie distribution

Breakfast

542 cal · 50g P

Lunch

693 cal · 95g P

Dinner

519 cal · 77g P

Protocol notes

Pot barley — batch-cook 300g dry on Sundays (40–50 min simmer). Refrigerate. Cold cooked barley develops resistant starch, adding a prebiotic benefit beyond the β-glucan.
Psyllium timing — split across breakfast and dinner deliberately. Take each dose with a full glass of water (250ml+), not a small splash. Spacing maximises the LDL-lowering effect and eases gut adjustment.
Collagen — not a complete protein; don't count it as protein equivalent to whey or chicken. Its value is glycine and proline for gut lining repair and connective tissue. Dissolves invisibly in warm liquids.
Cod liver oil — fat-soluble vitamins (A, D) and EPA/DHA absorb significantly better alongside a fat-containing meal. Keep dinner placement. 2 capsules ≈ 460mg EPA+DHA.
Whey shake — mix and drink immediately; don't let it sit. Largest protein bolus of the day is at lunch by design — post-morning activity window for muscle protein synthesis.
Mashed potato — no butter or cream. A splash of skim milk or potato cooking water is enough. The egg on top provides richness without the saturated fat load.
Hydration — target 2.5–3L water daily. Non-negotiable alongside this fibre load; without it, the psyllium can worsen rather than resolve slow transit.
Reverse diet context — if coming from a suppressed metabolic state, expect scale to tick up slightly in the first 1–2 weeks (glycogen + water refilling). This is not fat gain. Increase calories by 75–100 kcal/week if stall persists past week 8.