Resistant starch via cook-&-coolQuinoa & sweet potato chilled overnight — gentler glycemic hit, feeds gut bacteria.
Cheat structure: 2 free meals + 1 high-carb refeed/week. Refeed is anchored to a training day (carbs partition to muscle). Free meals lean carb-heavy — classic fat-bomb cheats undo the week's fat work fastest.
Full Week Cost
All planned meals · excludes free-meal spend
Make it work
Ramp the fiber. This plan runs ~50g+ — roughly double most intakes. Add one high-fiber component every few days over ~2 weeks, or you'll just feel bloated. Drink the water — fiber without it works against you. Batch-cook quinoa & sweet potato Sunday and chill overnight so the resistant starch is ready all week.
Tap any card to expand. Macros per serving. Every main is built under the fat budget — the badges tell you why each one earns its place.
Daily Staples
Batch & Base
High-Fiber Mains
Free & Refeed
Weekly Shopping List
0 items checked
remaining
total list
meals / wk
avg / day
Prices are rough US estimates. The Fiber Boosters group is the engine of the plan — psyllium & flax are what you'll ramp in slowly. Pantry items (oils, miso, tahini, spices) last weeks. Macros vary by brand, especially protein powder.