Visceral Fat Protocol

Calories

1721

kcal / day

Protein

213

grams — +4g with 35g whey

Dietary fibre

~38

grams

Polyphenol sources

per day

Meals

Breakfast — Yogurt bowl + eggs + fruit

Greek yogurt · blueberries · apple · mandarin · eggs · kale · collagen

584 cal 49g P

Greek yogurt, 2% fat Base of bowl	175g 16.6g P · 158 cal
Medium apple pectin + quercetin Sliced on yogurt or alongside — keep skin on	182g 0.5g P · 95 cal
Mandarin orange nobiletin + hesperidin Whole fruit, peeled	88g 0.7g P · 47 cal
Blueberries Fresh or frozen — on yogurt	200g 1.4g P · 114 cal
Great Lakes collagen unflavored Dissolve into yogurt or warm water	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 a full glass of water before eating	5g 1g P · 20 cal

Lunch — Chicken + barley + shake

Air fried breast · pot barley · broccoli · whey + milk

635 cal 89g P

Chicken breast, air fried Raw weight — garlic, smoked paprika, lemon zest	215g 49g P · 237 cal
Pot barley dry weight 45g dry → ~135g cooked. Batch Sunday; cold barley develops resistant starch	45g dry 4.5g P · 158 cal
Broccoli, steamed Florets + stems	150g 4.2g P · 51 cal
Diesel whey protein Shake — combine with milk and drink immediately	30g 24g P · 120 cal
2% lactose-free milk Shake base	200ml 7g P · 100 cal

Dinner — Chicken + mash + greens

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

502 cal 74g P

Chicken breast, air fried Raw weight — vary seasoning from lunch	210g 48g P · 231 cal
Mashed potato raw weight 100g raw russet — no butter. Splash of skim milk or cooking water	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 unflavored Stir into warm water or a light 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 vitamins absorb best alongside a meal	2 caps 0g P · 18 cal

Calorie distribution

Breakfast

584 cal · 49g P

Lunch

635 cal · 89g P

Dinner

502 cal · 74g P

Daily polyphenol sources

Blueberries

Anthocyanins, pterostilbene

Apple

Quercetin, chlorogenic acid, pectin

Mandarin

Nobiletin, hesperidin

Kale + broccoli

Kaempferol, sulforaphane

Cod liver oil

EPA, DHA (~460mg / day)

Protocol notes

Pot barley — batch-cook 300g dry on Sundays (40–50 min simmer). Refrigerate. Cold cooked barley develops resistant starch for an added prebiotic effect beyond the β-glucan.
Apple skin — keep it on. The quercetin and pectin are concentrated in and just under the skin. Peeling loses roughly 30% of the polyphenol content.
Psyllium timing — split across breakfast and dinner. Take each dose with a full 250ml+ glass of water. Spacing maximises the LDL-lowering effect and allows the gut to adjust without bloating.
Collagen — not a complete protein; collagen's value is glycine and proline for gut lining integrity and connective tissue. Dissolves invisibly in warm liquids and is tasteless in yogurt.
Cod liver oil — fat-soluble (vitamins A, D and EPA/DHA absorb significantly better with a fat-containing meal). Keep at dinner. 2 capsules ≈ 460mg EPA+DHA.
Whey shake — mix and consume immediately. Lunch carries the largest protein bolus (89g) by design — post-morning activity is the highest-sensitivity window for muscle protein synthesis.
Protein top-up — bumping whey from 30g to 35g at lunch adds ~4g protein and 20 cal, pushing total protein to ~217g. Fully compatible with the calorie target.
Mashed potato — no butter or cream. A splash of skim milk or potato cooking water is sufficient. The poached egg on top provides richness without the saturated fat load.
Hydration — 2.5–3L water daily is non-negotiable alongside ~38g of fibre. Without adequate water the psyllium can worsen rather than resolve slow transit.
Metabolic reset context — if coming from adaptive thermogenesis / long-term IF suppression, scale may tick up slightly in weeks 1–2 (glycogen and water refilling). This is not fat gain. Increase calories by 75–100 kcal/week if weight stall persists past week 8.