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Meal plan — Week of 2026-05-25
> Planner's note: Most of Joke's nutrition preferences are still [FILL IN]. This plan uses sensible defaults — high-protein, flexible, batch-cook-friendly, realistic for a full-time desk job. The structure is solid; the specific meals are placeholders Joke should edit to match her actual tastes. Callouts marked 🔧 = "change this when you fill in preferences."
Mon 2026-05-25
Day context: Week 1 / Phase A begins. Mon = Lower Body lift (back squat, hip thrust, RDL, lunge, calf raise, hanging leg raise). High training load → training-day carbs. Follicular day 6 = good insulin sensitivity; carbs will be used well. Protein-forward all day, carbs distributed around training.
- Breakfast: 3-egg scramble + 1 slice whole-grain toast + 1 piece fruit (banana or orange) — protein 24 g / carbs 45 g / fat 18 g
🔧 *Swap eggs for Greek yogurt bowl if mornings are rushed — note your breakfast preference*
- Lunch: Chicken & rice bowl — 150 g grilled chicken breast, 150 g cooked white rice, handful baby spinach, cucumber, drizzle of olive oil + lemon — protein 42 g / carbs 55 g / fat 10 g
🔧 *Pack from home or cafeteria equivalent — note your lunch logistics*
- Dinner (post-lift): Salmon fillet (~180 g) + roasted sweet potato (200 g) + steamed broccoli — protein 40 g / carbs 45 g / fat 18 g
- Snacks:
- Pre-lift (if 5–6 pm lift): banana + 1 tbsp peanut butter — protein 4 g / carbs 30 g / fat 8 g
- Evening if needed: 150 g Greek yogurt (full-fat) — protein 14 g / carbs 8 g / fat 5 g
Day total (approx): protein ~124 g / carbs ~183 g / fat ~59 g → ~1,780 kcal at base; with snacks ~2,080 kcal ✓
🔧 *These numbers will tighten considerably once bodyweight and maintenance estimate are filled in*