A higher calorie diet to fuel individuals with increased energy requirements.

This diet is perfect for anyone requiring a higher calorie and protein intake. Each day provides approximately 2,100 to 2,300 calories and over 100 grams of protein through simple, whole food meals. Recipes are fun and delicious, helping to prevent boredom.

The diet and meals can be easily modified to fit within individual macronutrient targets. If more calories are required, you can modify recipes and/or add side dishes with any meal.

This program was created with four key considerations:

Energy Needs
This energy-dense meal plan helps you reach your daily calorie requirements through balanced meals and snacks. Carbohydrate sources are paired with healthy fats and protein to create a steady release of energy throughout the day. The program provides essential vitamins and minerals using a combination of fruits, vegetables, nuts, and milk alternatives.

Low Glycemic Carbohydrates
Eating the proper amount and type of carbohydrate is important on a high-calorie diet to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels and provides up to 45 grams of fiber daily from fruits, vegetables, legumes, and whole grains.

High-Quality Protein
Getting enough daily protein can help with weight management and preventing muscle loss. This meal plan provides over 100 grams of protein per day from chicken, salmon, turkey, beef, eggs, pork, and quinoa. These complete proteins are highly digestible and provide an adequate amount of amino acids. Protein is distributed between every meal and snack to help with building muscle strength and hypertrophy.

Omega-3 Fats
Omega-3 fatty acids provide cardiovascular benefits and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function and immune function. This program incorporates omega-3 fats from salmon, nut butter, nuts, and seeds.