Daily Meal Plan

Visceral Fat Reduction Protocol · ~1,766 kcal target

Breakfast

Greek yogurt, 0% fatBase of bowl
175g
103
Medium applepectin + quercetinSliced on yogurt or alongside — keep skin on
182g
95
Mandarin orangenobiletin + hesperidinWhole fruit, peeled
88g
47
BlueberriesFresh or frozen — on yogurt
150g
86
Great Lakes collagenunflavoredDissolve into yogurt or warm water
10g
35
Omega-3 eggs, scrambled2 large eggs
130g
143
Kale, wilted1 min dry pan — side to eggs
50g
25
Psyllium husk powderNOW Foods or Pure-lēStir into a full glass of water before eating
5g
20
Breakfast subtotal
554 kcal

Lunch

Chicken breast, air friedRaw weight — garlic, smoked paprika, lemon zest
215g
237
Pot barleycooked weightBatch Sunday; cold barley develops resistant starch
135g
158
Broccoli, steamedFlorets + stems
150g
51
Diesel whey proteinShake — combine with milk and drink immediately
60g
240
2% lactose-free milkShake base
200ml
100
Lunch subtotal
786 kcal

Dinner

Chicken breast, air friedRaw weight — vary seasoning from lunch
210g
231
Mashed potatoraw weight100g raw russet — no butter. Splash of skim milk or cooking water
100g
77
Broccoli, steamedFlorets + stems
60g
20
Kale, wilted
50g
25
Great Lakes collagenunflavoredStir into warm water or a light sauce
10g
35
Psyllium husk powderFull glass of water before dinner
5g
20
Carlson wild Norwegian cod liver oilω-32 capsules with food — fat-soluble vitamins absorb best alongside a meal
2 caps
18
Dinner subtotal
426 kcal

Daily Total

1,766
Calories
220
Protein (g)
27
Fat (g)
165
Carbs (g)