Fuel ā 10-Day Plan
Monday to Friday only, built from exactly what you shopped for in the
recipe app ā two weeks of weekdays. Weekends are taco nights, off plan.
2,050ā2,500 kcal
per weekday
Modest deficit toward your 80 kg target ā about 300ā500 kcal under maintenance, enough for steady loss without starving your climbing and long runs.
Cottage cheese bowl is gone. Lunch is now leftovers, the hot-smoked-salmon rice bowl, or the herby tofu & mushroom toast ā the three things you actually bought for.
Dinners are batch-cooked: the 4-serve dishes (Black Daal, Bang Bang Chicken, Chermoula Traybake) cover two nights each for the pair of you. Portions ā1.35Ć a standard Doctor's Kitchen serving. On heavy days add a second snack or an extra scoop of oats/rice.
W1 Ā· Monday
Climb + easy run
Day total ā 2517 kcal Ā· 139g protein Ā· 50g fibre
W1 Ā· Tuesday
Balance/surf-skate + core
Lunch
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Day total ā 2230 kcal Ā· 141g protein Ā· 45g fibre
W1 Ā· Wednesday
Strength circuit + knee prehab
Day total ā 2314 kcal Ā· 121g protein Ā· 56g fibre
W1 Ā· Thursday
Boulder / run intervals
Lunch
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Day total ā 2162 kcal Ā· 141g protein Ā· 41g fibre
W1 Ā· Friday
Paddle conditioning + push-ups
Day total ā 2335 kcal Ā· 147g protein Ā· 40g fibre
W2 Ā· Monday
Climb + easy run
Day total ā 2199 kcal Ā· 102g protein Ā· 54g fibre
W2 Ā· Tuesday
Balance/surf-skate + core
Lunch
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Day total ā 2124 kcal Ā· 130g protein Ā· 46g fibre
W2 Ā· Wednesday
Strength circuit + knee prehab
Lunch
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Day total ā 2232 kcal Ā· 115g protein Ā· 53g fibre
W2 Ā· Thursday
Boulder / run intervals
Lunch
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Dinner
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Day total ā 2090 kcal Ā· 125g protein Ā· 47g fibre
W2 Ā· Friday
Paddle conditioning + push-ups
Lunch
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Dinner
Leftovers from last night~640 kcal Ā· 42g protein Ā· 15g fibre
Day total ā 2062 kcal Ā· 130g protein Ā· 43g fibre
Weekends ā Taco nights š®
Off the healthy plan. No targets, no counting ā you shopped for two taco weekends.
Notes. Doctor's Kitchen links open on thedoctorskitchen.com (a free account may be needed for full quantities). Black Daal, Bang Bang Chicken, the protein bars and the tacos link to the recipe app. Calories and macros are estimates. Cottage cheese is out ā lunches are now leftovers, the salmon rice bowl, or the tofu & mushroom toast.