Recomp · Balanced
Quick-Prep Recomp 5-Day Plan (~2,300 kcal Target)
A 5-day balanced plan built for recomp. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2300 kcal
Protein
208 g
Days
5
Goal
Recomp
Day 1
2299 kcal · 194g P · 193g C · 83g F
576 kcal · 52g PBreakfast
Gluten-Free Shrimp & Rice Bowl- 577 kcal · 51g P
- 582 kcal · 52g P
- 564 kcal · 39g P
Day 2
2303 kcal · 221g P · 217g C · 63g F
Image coming soon
620 kcal · 52g PBreakfast
Shrimp Stir-Fry with Rice- 530 kcal · 66g P
- 576 kcal · 52g P
- 577 kcal · 51g P
Day 3
2296 kcal · 209g P · 138g C · 98g F
- 582 kcal · 52g P
Breakfast
10-Minute Chicken Quesadilla - 564 kcal · 39g P
- 620 kcal · 52g P
Image coming soon
- 530 kcal · 66g P
Day 4
2299 kcal · 194g P · 193g C · 83g F
- 576 kcal · 52g P
Breakfast
Gluten-Free Shrimp & Rice Bowl - 577 kcal · 51g P
- 582 kcal · 52g P
- 564 kcal · 39g P
Day 5
2303 kcal · 221g P · 217g C · 63g F
Image coming soon
620 kcal · 52g PBreakfast
Shrimp Stir-Fry with Rice- 530 kcal · 66g P
- 576 kcal · 52g P
- 577 kcal · 51g P
Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.