| Product | Per serving · cal · P/C/F/fiber |
|---|---|
| Thomas English Muffin 1 muffin (61g) · rest days only | 150 kcal · 5P · 28C · 1F · 1fbr |
| Liquid Egg Whites 3 Tbsp (46g) · menu uses 1 cup ≈ 5.33 servings | 20 kcal · 5P · 0C · 0F |
| It's Not Butter Spread 1 Tbsp (14g) | 35 kcal · 0P · 0C · 4F |
| Ripple Unsweetened Original 1 cup (240mL) · 12oz in menu = 1.5 servings | 80 kcal · 8P · 1C · 4F · 1fbr |
| Thomas Plain Bagel 1 bagel (85g) · workout days only | 240 kcal · 9P · 47C · 1.5F · 3fbr |
| Tropicana Orange Juice 8 fl oz (240mL) · workout days only | 110 kcal · 2P · 26C · 0F |
| Kodiak Protein Oats ½ cup (50g) · menu uses ⅔ cup ≈ 1.33 servings | 190 kcal · 10P · 31C · 3F · 4fbr |
| Fage Strawberry 2% Greek Yogurt 1 container (150g) | 120 kcal · 12P · 13C · 2.5F |
| Frozen Raspberries (Organic) ⅔ cup (140g) · menu uses 140g exactly | 60 kcal · 2P · 17C · 0F · 9fbr |
| Wegmans Organic Chia Seeds 1 Tbsp (12g) · menu uses 12g exactly | 60 kcal · 2P · 5C · 3.5F · 4fbr |
| Apple Juice (Whole Foods) 1 box (200mL) · pre-workout | 100 kcal · 0P · 25C · 0F |
| Tillamook Shredded Mexican Cheese ¼ cup (28g) · menu uses 30g ≈ 1.07 servings | 110 kcal · 6P · 2C · 9F |
| Wegmans Twice-Baked Croutons 2 Tbsp (7g) · menu uses 20g ≈ 2.86 servings | 30 kcal · 1P · 4C · 1F |
| Hidden Valley Light Ranch 2 Tbsp (30mL) · menu uses 3 Tbsp = 1.5 servings | 60 kcal · 0P · 4C · 5F |
| Honey Maid Graham Crackers 4 squares (~29.5g) · Monday pre-fast snack | 130 kcal · 2P · 24C · 3F · 1fbr |
| Jade Leaf Ceremonial Matcha ½ tsp (1g) · 1 tsp in menu = 2 servings | 4 kcal · negligible |
| Momentous Collagen Peptides 1 scoop (16.9g) · FDA-labeled 15g protein | 60 kcal · 15P · 0C · 0F |
| NOW Creatine Monohydrate 1½ tsp (5g) · no macros | 0 kcal · no macros |
| NOW Sports EAAs 2¼ tsp (5.6g) · aminos not counted as protein | 20 kcal · 0P · 0C · 0F |
| Nutricost Dextrose Powder 1 scoop (20g) · 2 scoops mid-workout = 36g carb | 70 kcal · 0P · 18C · 0F |
| Vitamin Shoppe Omega-3 Fish Oil 1 softgel · 600mg EPA, 240mg DHA | 10 kcal · 0P · 0C · 1F |
| Pure Encapsulations D3/K2 1 capsule · 4,000 IU D3 + 100mcg K2 | 0 kcal · no macros |
| Nature's Bounty Cranberry 2 softgels · 168mg concentrate | 0 kcal · no macros |
| B12 Supplement 1 capsule · 500mcg cyanocobalamin | 0 kcal · no macros |
| LMNT Raw Unflavored Electrolytes 1 stick (3.5g) · fast day only · 1000mg sodium | 0 kcal · electrolytes |
| Waka Classic Instant Black Tea ¼ tsp (0.63g) · ~35mg caffeine | 0 kcal · caffeine |
| Waka Decaf Instant Black Tea ¼ tsp (0.63g) · decaffeinated | 0 kcal · decaf |
| Whole Egg (large) * 1 egg (~50g) · outside data | 70 kcal · 6P · 0C · 5F |
| Cooked Chicken Breast * 1 oz (28g) · 9.5 oz in menu → ~437 cal, 85.5g pro | 46 kcal · 9P · 0C · 1F |
| Banana (medium) * 1 medium (~118g) · outside data | 105 kcal · 1P · 27C · 0F · 3fbr |
| Romaine/Veggie Base (mixed) * 100g · 234g in menu → ~47 cal | 20 kcal · 1.5P · 3.5C · 0F · 2fbr |
| Tequila * 1 oz (30mL) · 3 oz in menu → 195 cal | 65 kcal · 0P · 0C · 0F |
All macros per the serving shown. * marks outside data not sourced from product labels in the project files (whole eggs, banana, chicken breast, mixed veggie base, tequila). The filter above is a convenience — with JavaScript off, every row is shown. See the Menu for how these combine into daily meals and the supplement schedule for timing.