Ruben Bø Dower 3-Day Example Meal Plan

Ruben Bø Dower 3-Day Example Meal Plan

3 meals/day + pre-workout snack + post-workout shake. Targets per day: ~2,500 kcal. Tap a card to expand.

DAY 1 – HOME COOKED

Target: ~2,500 kcal Protein: ~190g
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Meal 1 – Breakfast

High-Protein Overnight Oats

~680 kcal~60g protein
  • Oats (70g)
  • 0% Greek yogurt (250g)
  • Whey (1 scoop)
  • Blueberries (100g)
  • Honey (10g)
  • Peanut butter (10g)
Macros: ~680 kcal / ~60g protein

Meal 2 – Lunch

Chicken Rice Bowl

~720 kcal~60g protein
  • Chicken breast (200g cooked)
  • Basmati rice (250g cooked)
  • Mixed veg (150g)
  • Sweet chilli/soy (15g)
  • Olive oil drizzle (5g)
Macros: ~720 kcal / ~60g protein

Meal 3 – Dinner

Lean Mince Pasta

~730 kcal~41g protein
  • 5% beef mince or turkey (220g cooked)
  • Pasta (250g cooked)
  • Tomato sauce (150g)
  • Parmesan (10g)
  • Side salad
Macros: ~730 kcal / ~41g protein

Pre-Workout Snack

Cereal bars + banana

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

Post-Workout

Vegan pea protein + creatine

~120 kcal~25g protein
  • Vegan pea protein + creatine (1 scoop)
Macros: ~120 kcal / ~25g protein
DAY TOTAL: ~2,500 kcal | Protein: ~190g

DAY 2 – HOME COOKED

Target: ~2,500 kcal Protein: ~185g
Tap a card to expand.

Meal 1 – Breakfast

Egg Wrap + Yogurt Bowl

~720 kcal~50g protein
  • Eggs (3x)
  • Large wrap (1x)
  • Light cheese (20g)
  • Spinach
  • Skyr/Greek yogurt (200g)
  • Berries (50g)
  • Honey (10g)
  • Granola (15g)
Macros: ~720 kcal / ~50g protein

Meal 2 – Lunch

Chicken & Potato

~780 kcal~65g protein
  • Chicken breast (220g cooked)
  • Roasted potatoes (350g)
  • Mixed veg (150g)
  • Peri-peri sauce (15g)
Macros: ~780 kcal / ~65g protein

Meal 3 – Dinner

High-Protein Stir Fry

~630 kcal~41g protein
  • Lean beef strips or chicken (200g cooked)
  • Jasmine rice (200g cooked)
  • Stir fry veg mix
  • Teriyaki (15g)
  • Sesame oil (5g)
Macros: ~630 kcal / ~41g protein

Pre-Workout Snack

Snack a jack rice cakes + banana + honey

~250 kcal~4g protein
  • Chocolate/caramel Snack a jack rice cakes (3x)
  • Chopped banana (1x)
  • Honey (10g)
Macros: ~250 kcal / ~4g protein

Post-Workout

Vegan pea protein + creatine

~120 kcal~25g protein
  • Vegan pea protein + creatine (1 scoop)
Macros: ~120 kcal / ~25g protein
DAY TOTAL: ~2,500 kcal | Protein: ~185g

DAY 3 – CONVENIENCE / EATING OUT

Target: ~2,500 kcal Protein: ~170–180g
Tap a card to expand.

Meal 1 – Breakfast

Latte + yogurt pot + bagel thin OR breakfast sandwich

~650 kcal~38g protein
  • Latte (semi-skimmed)
  • High protein yogurt pot
  • Bagel thin OR breakfast sandwich (choose one)
Macros: ~650 kcal / ~38g protein

Meal 2 – Lunch

Chipotle / Burrito Bowl Style

~850 kcal~60g protein
  • Double chicken
  • Rice (normal portion)
  • Beans
  • Fajita veg
  • Salsa
Macros: ~850 kcal / ~60g protein

Meal 3 – Dinner

Option A: grilled chicken sandwich + tenders OR Option B: poke bowl

~630 kcal~45g protein
  • Option A: Grilled chicken sandwich + extra grilled tenders + side salad + diet drink
  • Option B: Poke bowl (double salmon or chicken) + rice base + light sauce
Macros: ~630 kcal / ~45g protein

Pre-Workout Snack

Cereal bars/squares bars + banana

~250 kcal~4g protein
  • 2x cereal bars/squares bars
  • Banana
Macros: ~250 kcal / ~4g protein

Post-Workout Shake

Vegan pea protein + creatine

~120 kcal~25g protein
  • Vegan pea protein + creatine (1 scoop)
Macros: ~120 kcal / ~25g protein
DAY TOTAL: ~2,500 kcal | Protein: ~170–180g

General Advice

  • Batch cook: cook 2–3 portions for lunch/dinner so you have them ready when you need them
  • Protein anchor: start meals with protein first, then add carbs/fats
  • Sauces: keep them measured
  • Convenience day: aim for high protein with extras

Eating Out & Alcohol

  • Eating out: double protein + veg, keep cheese/creamy sauces more limited
  • Alcohol: treat it as a swap, not an add-on. If drinking, reduce carbs/fats in other meals
  • Best choices: spirits + diet mixers, light beer, dry wine (avoid sugary cocktails)

Shopping List (3 Days)

  • Protein: chicken breast; lean beef strips OR chicken for stir fry; 5% beef mince OR turkey mince; whey; vegan pea protein; 0% Greek yogurt; Skyr/Greek yogurt pots; creatine
  • Carbs: oats; basmati/jasmine rice; pasta; large wraps; cereal bars / Rice Krispies bars; Snack a jack rice cakes; honey
  • Fruit & veg: blueberries; mixed berries; bananas; mixed veg; stir fry veg mix; spinach; salad bags
  • Extras: peanut butter; teriyaki; sweet chilli/soy; peri-peri sauce; parmesan; olive oil
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