Zachary Hlavac - 3-Day Example Meal Plan

Zachary Hlavac - 3-Day Example Meal Plan

4 meals/day: Breakfast, Lunch, Dinner, Pre-Workout Snack. Targets per day: ~2200 kcal and ~150g protein. Tap a card to expand.

DAY 1 (Home prepped / work-friendly)

Target: ~2200 kcal Protein: ~150g Prep: batch 2–4 portions
Tap a card to expand.

Meal 1 – Breakfast

Eggs on toast + yogurt & berries

~580 kcal~40g protein
  • Eggs (2x)
  • Sourdough/seeded bread (2 slices)
  • Light butter/spread (5g)
  • 0% Fat Greek yogurt (200g)
  • Berries/strawberries (150g)
  • Honey (10g)
Macros: ~580 kcal / ~40g protein

Meal 2 – Lunch

Chicken rice bowl

~720 kcal~50g protein
  • Chicken breast (180g cooked)
  • Jasmine/basmati rice (250g cooked)
  • Mixed veg (200g)
  • Light sauce (sweet chilli/soy) (15g)
Macros: ~720 kcal / ~50g protein

Meal 3 – Dinner

Salmon + rice + veg

~630 kcal~40g protein
  • Salmon (150g)
  • White rice (200g cooked)
  • Veg (200g)
Macros: ~630 kcal / ~40g protein

Meal 4 – Pre-Workout Snack

Protein bar + banana (grab & go)

~270 kcal~20g protein
  • Protein bar (1x)
  • Banana (1 small)
Macros: ~270 kcal / ~20g protein
Day 1 total: ~2200 kcal / ~150g protein

DAY 2 (Home prepped / work-friendly)

Target: ~2200 kcal Protein: ~150g Prep: 2–4 portions
Tap a card to expand.

Meal 1 – Breakfast

Protein overnight oats

~600 kcal~55g protein
  • Oats (60g)
  • 0% Fat Greek yogurt (200g)
  • Whey protein (1 scoop)
  • Berries (100g)
  • Honey (10g)
Macros: ~600 kcal / ~55g protein

Meal 2 – Lunch

Ground meat chilli + rice

~700 kcal~45g protein
  • Lean ground beef/turkey (170g cooked)
  • White rice (230g cooked)
  • Veg (peppers/onion/mixed veg) (200g)
  • Salsa/tomato sauce (100g)
Macros: ~700 kcal / ~45g protein

Meal 3 – Dinner

Chicken wraps

~650 kcal~35g protein
  • Large wraps (2x)
  • Chicken breast (140g cooked)
  • Light mayo/sauce (15g)
  • Big side salad (lettuce/tomato/cucumber etc...)
Macros: ~650 kcal / ~35g protein

Meal 4 – Pre-Workout Snack

Rice cakes + PB + latte

~250 kcal~15g protein
  • Rice cakes (3x)
  • Peanut butter (15g)
  • Latte/coffee with semi-skimmed milk (250ml)
Macros: ~250 kcal / ~15g protein
Day 2 total: ~2200 kcal / ~150g protein

DAY 3 (Convenience / on-the-go / eating out)

Target: ~2200 kcal Protein: ~150g Goal: high protein + controlled extras
Tap a card to expand.

Meal 1 – Breakfast

Coffee + protein + carb

~650 kcal~40g protein
  • Iced latte / flat white (semi-skimmed)
  • High-protein yogurt pot or protein shake
  • Bagel thin or breakfast sandwich (choose one)
Macros: ~650 kcal / ~40g protein

Meal 2 – Lunch (eat out)

Bowl option (poke/burrito/grill bowl)

~750 kcal~55g protein
  • Double chicken or chicken + shrimp
  • Rice (half portion)
  • Beans/veg + salsa
  • Pick one: cheese or guac or dressing
Macros: ~750 kcal / ~55g protein

Meal 3 – Dinner (eat out)

Grilled chicken wrap + side salad

~550 kcal~35g protein
  • Grilled chicken wrap/sandwich (choose grilled instead of fried chicken where possible)
  • Side salad (or veg side)
  • Diet drink / water
Macros: ~550 kcal / ~35g protein

Meal 4 – Pre-Workout Snack (on the go)

Protein snack + fruit

~250 kcal~20g protein
  • Protein bar or beef jerky/protein snack pack
  • Fruit (banana/apple)
Macros: ~250 kcal / ~20g protein
Day 3 total: ~2200 kcal / ~150g protein

General Advice

  • Keep breakfast structure consistent (coffee + protein + carb)
  • Batch cook lunch/dinner for 2–4 days
  • Use frozen veg + microwave rice to make prep effortless
  • Measure sauces (they add up fast)
  • On-the-go day: aim for high protein base + controlled extras

Quick Prep Guide (30–45 mins)

  • Cook 800g–1.2kg chicken breast and portion into 3–4 containers
  • Cook a pot of rice (or use pouches) and portion per meal
  • Keep 2 protein extras ready: yogurt pots + protein bars
  • Keep 2 easy dinners ready to go: salmon/white fish + rice, or chicken wraps

Shopping List (3 days)

  • Protein: eggs; 0% Greek yogurt; whey protein; chicken breast; salmon; lean ground meat; protein bars/shakes
  • Carbs: sourdough/seeded bread; oats; rice (jasmine/basmati) or microwave pouches; wraps; rice cakes; honey
  • Fruit & veg: bananas; berries/strawberries; mixed veg (fresh or frozen); salad bags; tomatoes; cucumber; onions/peppers
  • Extras: light butter/spread; light mayo; sweet chilli/soy sauce; salsa/tomato sauce; peanut butter; coffee + semi-skimmed milk
Scroll to Top