Evan Gambardella - 3-Day Example Meal Plan

Evan Gambardella - 3-Day Example Meal Plan

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

DAY 1 (Home cooked / prep-friendly)

Target: ~2500 kcal 170g protein Batch cook 2-4 portions
Tap a card to expand.

Meal 1 – Breakfast

Protein overnight oats

~650 kcal~50g protein
  • Oats (70g)
  • 0% Fat Greek yogurt (200g)
  • Whey protein (1 scoop)
  • Fresh/frozen berries (150g)
  • Honey (10g)
Macros: ~650 kcal / ~50g protein

Meal 2 – Lunch

Chicken rice bowl

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

Meal 3 – Dinner

Minced beef/turkey + rice + veg

~800 kcal~55g protein
  • Low fat ground beef or ground turkey (220g cooked)
  • White rice (300g cooked)
  • Veg (200g)
  • Optional: salsa/soy/sweet chilli (15g)
Macros: ~800 kcal / ~55g protein

Meal 4 – Pre-Workout Snack

Rice cakes + banana + honey

~300 kcal~5g protein
  • Rice cakes (3x)
  • Banana (1x)
  • Honey (10g)
Macros: ~300 kcal / ~5g protein

Meal 5 – Evening Snack

Protein yogurt bowl

~200 kcal~20g protein
  • Skyr/Greek yogurt (200g)
  • Dark chocolate (10–15g) or granola (20g)
  • Honey (20g)
  • Optional: extra berries
Macros: ~200 kcal / ~20g protein
Day 1 total: ~2500 kcal / ~185g protein

DAY 2 (Home cooked / prep-friendly)

Target: ~2500 kcal 170g protein Batch cook 2-4 portions
Tap a card to expand.

Meal 1 – Breakfast

Eggs on toast + yogurt & fruit

~700 kcal~45g protein
  • Eggs (3x)
  • Bread (2 slices)
  • Butter/spread (10g)
  • Protein yogurt (200g)
  • Fruit (berries or banana)
Macros: ~700 kcal / ~45g protein

Meal 2 – Lunch

Tuna wrap + rice/salad side

~700 kcal~45g protein
  • Tuna (1–2 cans / ~160g drained)
  • Large wraps (2x)
  • Light mayo (15g) or reduced-fat soft cheese (60g)
  • Side salad
  • Microwave rice (100–125g)
Macros: ~700 kcal / ~45g protein

Meal 3 – Dinner

“Fakeaway” chicken loaded wedges

~750 kcal~50g protein
  • Chicken thighs (skinless) (220g cooked)
  • Oven wedges (350g potatoes)
  • Mixed veg (200g)
  • BBQ/peri-peri sauce (15g)
Macros: ~750 kcal / ~50g protein

Meal 4 – Pre-Workout Snack

Cereal bar + coffee + fruit

~250 kcal~5g protein
  • 2x cereal bars
  • Banana or apple (1x)
  • Coffee (latte/iced coffee) if you fancy it
Macros: ~250 kcal / ~5g protein

Meal 5 – Evening Snack

Protein pudding or Yoghurt bowl

~150 kcal~15–20g protein
  • Protein pudding (1 pot) or Skyr/Greek yogurt (150–200g)
  • Optional: honey (10g)
  • Optional: berries (50–100g)
Macros: ~150 kcal / ~15–20g protein
Day 2 total: ~2500 kcal / ~160–170g protein

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

Target: ~2500 kcal Goal: high protein + controlled extras Keep it simple
Tap a card to expand.

Meal 1 – Breakfast

Coffee + protein + carb

~650 kcal~35–45g protein
  • Latte/iced coffee (semi-skimmed)
  • High-protein yogurt pot or protein shake
  • Bagel thin or breakfast roll (choose one)
Macros: ~650 kcal / ~35–45g protein

Meal 2 – Lunch

Chipotle-style bowl / grill bowl

~850 kcal~55–70g protein
  • Double chicken (or chicken + steak)
  • Rice (normal portion)
  • Beans + fajita veg
  • Salsa
  • Pick one: guac or sour cream or cheese
Macros: ~850 kcal / ~55–70g protein

Meal 3 – Dinner

Grilled chicken sandwich/wrap + side

~650 kcal~40–50g protein
  • Grilled chicken sandwich/wrap
  • Side: small fries
  • Diet drink / water
Macros: ~650 kcal / ~40–50g protein

Meal 4 – Pre-Workout Snack

Cereal bars + fruit

~250 kcal~20g protein
  • Cereal bars (2x)
  • Banana or apple (1x)
Macros: ~250 kcal / ~20g protein

Meal 5 – Evening Snack

Skyr/Greek yogurt pot

~100 kcal~15g protein
  • Skyr/Greek yogurt (200g)
  • Honey (10g)
  • Optional: fres/frozen berries (50g)
Macros: ~100 kcal / ~15g protein
Day 3 total: ~2500 kcal / ~165–185g protein

General Advice

  • Prep days: cook lunch + dinner in 2–4 portion batches
  • Keep “grab & go” items stocked: yogurt pots, protein bars, rice pouches
  • Use frozen veg for convenience (microwaveable bags are perfect)
  • Stick to measurements for sauces
  • Eating out day: go double protein + controlled extras

Quick Prep Guide (45 mins)

  • Cook 1–1.5kg chicken breast and portion into containers
  • Cook a pot of rice and portion per meal
  • Make 1 ground meat batch (2–4 dinners) and add rice/veg

Shopping List (3 days)

  • Protein: chicken breast; chicken thighs; lean ground beef or ground turkey; eggs; tuna; whey protein; protein bars; skyr/greek yogurts; protein puddings
  • Carbs: oats; rice (jasmine/basmati); wraps; bread/bagels; rice cakes; cereal bars; honey/jam
  • Fruit & veg: bananas; apples; berries (fresh/frozen); mixed veg (fresh/frozen); salad bags; tomatoes; cucumber; onions/peppers
  • Extras: sweet chilli/soy; BBQ/peri-peri; light mayo/soft cheese; spices/seasonings; coffee + milk; dark chocolate/granola (optional)
Scroll to Top