Fuel — 10-Day Plan
Monday to Friday only, built from exactly what you shopped for in the
recipe app — two weeks of weekdays. Weekends are taco nights, off plan.
1,500–1,850 kcal
per weekday
Maintenance for your build (≈58 kg, 160 cm, active) — steady energy for pilates, paddling and the hamstring rehab work.
Cottage cheese and the mackerel sandwich are both out — neither was on the shop. Lunch is leftovers, the hot-smoked-salmon rice bowl, or the herby tofu & mushroom toast.
Dinners are batch-cooked and shared: the 4-serve dishes cover two nights each. Standard Doctor's Kitchen serving sizes — go back for more on the bigger training days.
W1 · Monday
Hamstring rehab + pilates
Day total ≈ 1865 kcal · 103g protein · 38g fibre
W1 · Tuesday
Paddle + bike commute
Lunch
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Day total ≈ 1650 kcal · 104g protein · 34g fibre
W1 · Wednesday
Core + bike commute
Day total ≈ 1715 kcal · 90g protein · 42g fibre
W1 · Thursday
Run + surf skills
Lunch
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Day total ≈ 1600 kcal · 104g protein · 31g fibre
W1 · Friday
Strength + climbing
Day total ≈ 1730 kcal · 110g protein · 31g fibre
W2 · Monday
Hamstring rehab + pilates
Day total ≈ 1630 kcal · 77g protein · 41g fibre
W2 · Tuesday
Paddle + bike commute
Lunch
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Day total ≈ 1570 kcal · 96g protein · 35g fibre
W2 · Wednesday
Core + bike commute
Lunch
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Day total ≈ 1650 kcal · 85g protein · 40g fibre
W2 · Thursday
Run + surf skills
Lunch
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Dinner
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Day total ≈ 1540 kcal · 91g protein · 35g fibre
W2 · Friday
Strength + climbing
Lunch
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Dinner
Leftovers from last night~470 kcal · 30g protein · 11g fibre
Day total ≈ 1490 kcal · 91g protein · 32g fibre
Weekends — Taco nights 🌮
Off the healthy plan. No targets, no counting — you shopped for two taco weekends.
Notes. Doctor's Kitchen links open on thedoctorskitchen.com (a free account may be needed for full quantities). Black Daal, Bang Bang Chicken, the protein bars and the tacos link to the recipe app. Calories and macros are estimates. Cottage cheese is out — lunches are now leftovers, the salmon rice bowl, or the tofu & mushroom toast.