Performance & Metabolic Recovery Protocol

1,800 Calories | 170g–175g Protein | 35g+ Fiber

This whole-food rotation balances energy density and amino acid availability. By utilizing ultra-lean venison, pasture-raised eggs, poultry, and complex, fiber-dense carbohydrates, this framework ensures optimized recovery and clean fuel without excess caloric load.

Meal 1: Shredded Potato & Turkey Breakfast Scramble

A classic morning skillet combining crispy freshly shredded potatoes, lean ground turkey, and soft-scrambled eggs.

Using shredded potatoes offers a clean carbohydrate source to restore glycogen levels, while fresh spinach delivers essential micronutrients like magnesium.

• The Components: 3oz Ground turkey (93% lean), 2 large eggs, 175g fresh potatoes (shredded), 1 cup fresh spinach.

• The Build: Lightly spray a skillet with avocado oil and cook the shredded potatoes until crisp and golden brown. Add the ground turkey and cook through. Toss in the spinach until wilted, then pour the whisked eggs directly into the pan, scrambling everything together until set.

• Macros: 410 Calories | 36g Protein | 31g Carbs | 16g Fat | 4g Fiber

Meal 2: Open-Faced Venison Sourdough Burger

Premium ground venison served over a thick slice of toasted artisanal sourdough with a side of charred broccoli.

Venison is an exceptionally lean red meat, offering excellent levels of B-vitamins, iron, and zinc to support cellular recovery and immune health.

• The Components: 4oz Ground venison patty, 1 thick slice toasted sourdough bread, 2 cups broccoli florets, 1.5 tsp olive oil.

• The Build: Season the venison patty with sea salt and garlic powder, then sear in a hot skillet to your desired doneness. Toast your sourdough slice and place the patty on top. Toss the broccoli florets into the pan with the olive oil and a splash of water, charring until tender-crisp.

• Macros: 370 Calories | 34g Protein | 32g Carbs | 10g Fat | 6g Fiber

Meal 3: Roast Pork & Sourdough Medallions

Lean pork tenderloin sliced thin and served over toasted sourdough with a crisp apple-mustard slaw.

Pork tenderloin provides a highly bioavailable lean protein option, paired with fresh apple slices for natural digestive enzymes and a crisp texture.

• The Components: 4oz Roast pork tenderloin (sliced), 1 slice toasted sourdough bread, 1/2 small apple (thinly sliced), 1 tsp stone-ground mustard.

• The Build: Slice the prepared roast pork into thin medallions and arrange them over the toasted sourdough spread with stone-ground mustard. Top with crisp, thin apple slices for a balanced savory and sweet crunch.

• Macros: 290 Calories | 30g Protein | 30g Carbs | 4g Fat | 3g Fiber

Snack: High-Protein Berry Whip

A thick, voluminous blend of non-fat Greek yogurt and protein powder topped with fresh raspberries and chia seeds.

This protocol staple features a combination of fast- and slow-digesting proteins to support muscle protein synthesis over several hours, while raspberries and chia deliver a massive hit of daily fiber.

• The Components: 1 cup non-fat Greek yogurt, 1/2 scoop protein powder, 1 cup raspberries, 1 tbsp chia seeds.

• The Build: Whisk the Greek yogurt and protein powder vigorously in a bowl until the texture becomes light and fluffy. Gently fold in the fresh raspberries and top with the chia seeds.

• Macros: 315 Calories | 39g Protein | 28g Carbs | 4g Fat | 12g Fiber

Meal 4: Lemon-Herb Chicken Thighs & White Bean Medley

Juicy roasted chicken thighs served over a warm bed of seasoned cannellini beans and steamed asparagus.

Chicken thighs introduce high-quality essential fatty acids necessary for hormone synthesis, balanced by cannellini beans which offer an excellent grain-free source of complex carbohydrates and fiber.

• The Components: 4oz Roasted chicken thigh (skinless), 3/4 cup cannellini beans (rinsed), 1 cup steamed asparagus, 1.5 tsp olive oil.

• The Build: Season the chicken thigh with lemon juice, oregano, and garlic, then roast at 400°F. Warm the cannellini beans in a small saucepan with the olive oil and a pinch of salt. Serve the chicken over the warm beans alongside the steamed asparagus.

• Macros: 420 Calories | 37g Protein | 33g Carbs | 16g Fat | 12g Fiber

Daily Nutritional Totals

• Total Calories: ~1,805

• Total Protein: ~176g

• Total Carbohydrates: ~154g

• Total Fats: ~50g

• Total Fiber: ~37g