Omar Bayoumi - 3-Day Example Meal Plan

Omar Bayoumi - 3-Day Example Meal Plan

5 meals/day: Breakfast, Lunch, Dinner, Pre-Workout Snack, Evening Snack. Targets per day: ~2500 kcal and ~160g protein. Tap a card to expand.

DAY 1 (Home cooked / prep-friendly)

Target: ~2500 kcal Protein: ~160g Prep 2-4 portions
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Breakfast

Protein overnight oats

~650 kcal~45g protein
  • Oats (70g)
  • 0% Greek yogurt (250g)
  • Whey protein (1 scoop)
  • Berries (100g)
  • Honey (10g)
  • Coffee with milk
Macros: ~650 kcal / ~45g protein

Lunch

Chicken rice bowl

~750 kcal~55g protein
  • Chicken breast (200g cooked)
  • Jasmine/basmati rice (300g cooked)
  • Mixed veg (150–200g)
  • Light sauce (sweet chilli/soy) (15g)
Macros: ~750 kcal / ~55g protein

Dinner

Lean mince stir-fry bowl

~800 kcal~50g protein
  • 5% beef or turkey mince (220g cooked)
  • Rice or noodles (250–300g cooked)
  • Stir-fry veg mix
  • Teriyaki/soy (15g)
Macros: ~800 kcal / ~50g protein

Pre-Workout Snack

Cereal bars + banana

~250 kcal~4g protein
  • 2x cereal bars / Rice Krispies Squares bar
  • Banana (1x)
Macros: ~250 kcal / ~4g protein

Evening Snack

Skyr/Greek yogurt bowl

~200 kcal~20g protein
  • Skyr/Greek yogurt (200g)
  • Berries (50g)
  • Honey (10g)
  • Granola (15–20g)
  • Optional: 1 meringue nest
Macros: ~200 kcal / ~20g protein
Day 1 total: ~2500 kcal / ~160–175g protein

DAY 2 (Home cooked / simple + fast)

Target: ~2500 kcal Protein: ~160g Prep 2–4 portions
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Breakfast

Egg wrap breakfast

~650 kcal~40g protein
  • Eggs (3x)
  • Large wrap (1x)
  • Light cheese (20g)
  • Spinach/tomato
  • Coffee with milk
Macros: ~650 kcal / ~40g protein

Lunch

Chicken pasta salad bowl

~750 kcal~50g protein
  • Chicken breast (180g cooked)
  • Cooked pasta (250g)
  • Light mayo or salad dressing (15g)
  • Side salad
Macros: ~750 kcal / ~50g protein

Dinner

“Fakeaway” loaded wedges + chicken

~800 kcal~50g protein
  • Chicken thighs (skinless) (220g cooked)
  • Oven wedges/potatoes (350g)
  • Mixed veg (150–200g)
  • Peri-peri/BBQ sauce (15g)
Macros: ~800 kcal / ~50g protein

Pre-Workout Snack

Cereal bars + banana

~250 kcal~4g protein
  • 2x cereal bars / Rice Krispies Squares bar
  • Banana
Macros: ~250 kcal / ~4g protein

Evening Snack

Skyr/Greek yogurt bowl

~200 kcal~20g protein
  • Skyr/Greek yogurt (200g)
  • Berries (50g)
  • Honey (10g)
  • Granola (15–20g)
  • Optional: 1 meringue nest
Macros: ~200 kcal / ~20g protein
Day 2 total: ~2500 kcal / ~160–175g protein

DAY 3 (On-the-go / convenience / eating out)

Target: ~2500 kcal Protein: ~160g Goal: high protein + controlled extras
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Breakfast

Coffee + protein + carb

~650 kcal~35–40g protein
  • Latte/iced coffee (semi-skimmed)
  • High-protein yogurt pot or protein shake
  • Bagel thin or breakfast sandwich (choose one)
Macros: ~650 kcal / ~35–40g protein

Lunch

Bowl option: double protein + extras

~850 kcal~60g protein
  • Chipotle-style burrito bowl (or similar)
  • Double chicken
  • Rice (normal portion)
  • Beans + fajita veg
  • Salsa
  • Pick one: guac or cheese or sour cream
Macros: ~850 kcal / ~60g protein

Dinner

Grilled chicken wrap / poke / sushi bowl

~650 kcal~40–45g protein
  • Grilled chicken wrap/sandwich or poke-style bowl
  • Carb base (rice/bread) + veg
  • Diet drink / water
Macros: ~650 kcal / ~40–45g protein

Pre-Workout Snack

Cereal bars + banana

~250 kcal~4g protein
  • 2x cereal bars / Rice Krispies Squares bar
  • Banana (1x)
Macros: ~250 kcal / ~4g protein

Evening Snack

Skyr/Greek yogurt bowl or similar

~200 kcal~20g protein
  • Skyr/Greek yogurt (200g)
  • Berries (50g)
  • Honey (10g)
  • Granola (15–20g)
  • Optional: 1 meringue nest
Macros: ~200 kcal / ~20g protein
Day 3 total: ~2500 kcal / ~160–175g protein

General Advice

  • Batch cook lunch + dinner (2–4 portions). Keeps you consistent on tough days
  • Protein anchor: build each main meal around a clear protein source first, then add carbs/fats.
  • Sauces: measure sauces (easy calories). Keep “light” sauces on hand (soy, salsa, sweet chilli).
  • Eating out: choose double protein, pick one higher-calorie extra (cheese/guac/sour cream), keep drinks zero/low-cal.

Alcohol & Eating Out

  • Alcohol in moderation: if you’re drinking later, trim carbs/fats earlier that day.
  • Best picks: spirits + diet mixers, light beer, wine (avoid sugary cocktails).
  • Restaurants: protein + carb + veg, sauces/dressings on the side.

Shopping List (3 Days)

  • Protein: chicken breast; chicken thighs (skinless); 5% beef or turkey mince; eggs; whey protein; 0% Greek yogurt; Skyr/Greek yogurt pots
  • Carbs: oats; rice (jasmine/basmati); pasta; wraps; cereal bars / Rice Krispies Squares; honey
  • Fruit & veg: bananas; berries (fresh/frozen); salad bags; mixed veg (fresh/frozen); tomatoes; spinach
  • Extras: light cheese; light mayo/yogurt dressing; soy/teriyaki/sweet chilli; peri-peri/BBQ sauce; optional meringue nests
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