Super Breakie
Optimized for Fat Loss + Muscle Gain
Version 3.1
| Ingredient | Daily Quantity | 7-Day Quantity | 14-Day Quantity | Purpose / Nutritional Role |
|---|---|---|---|---|
| Quick oats (raw, soaked) | 60 g | 420 g | 840 g | Slow carbs, beta-glucan fibre, fast-soak base |
| Pea protein powder | ~36 g | 250 g | 500 g | Primary protein source (cost-effective) |
| Hemp protein powder | ~14 g | 100 g | 200 g | Complete protein, omega-3, magnesium |
| Nutritional yeast (fortified) | ~7 g | 50 g | 100 g | B12, complete B-vitamins, extra protein |
| Flaxseed meal | 10 g | 70 g | 140 g | Omega-3 (ALA), fibre, gut health |
| Chia seeds | 10 g | 70 g | 140 g | Fibre, omega-3, satiety |
| Pumpkin seeds | 10 g | 70 g | 140 g | Zinc, magnesium, iron |
| Walnuts | 10 g | 70 g | 140 g | Omega-3, polyphenols |
| Sunflower seeds | 8 g | 56 g | 112 g | Vitamin E |
| Sesame seeds | 8 g | 56 g | 112 g | Calcium, copper, lignans |
| Goji berries | 8 g | 56 g | 112 g | Antioxidants, carotenoids |
| Sultanas | 8 g | 56 g | 112 g | Potassium, mild sweetness |
| Ginger powder | ¼ tsp | 1¾ tsp | 3½ tsp | Digestion, anti-inflammatory |
| Cinnamon (cassia / normal) | ¼ tsp | 1¾ tsp | 3½ tsp | Blood sugar control, antioxidants |
| Cardamom (ground) | ¼ tsp | 1¾ tsp | 3½ tsp | Digestive aid |
| Turmeric powder | ½ tsp | 3½ tsp | 7 tsp | Anti-inflammatory (curcumin) |
| Cacao powder (unsweetened) | 1 tsp | 7 tsp | 14 tsp | Magnesium, flavanols, mood support |
| Black pepper | Pinch | 7 pinches | 14 pinches | Enhances curcumin absorption |
| Cloves (ground) | Tiny pinch | 7 pinches | 14 pinches | Potent antioxidants |
| Nutmeg (ground) | Tiny pinch | 7 pinches | 14 pinches | Digestive support |
| Water or calcium-fortified plant milk | To cover | — | — | Soaking, hydration, calcium |
| Brazil nuts | 1 nut (~5 g) | 7 nuts (~35 g) | 14 nuts (~70 g) | Selenium (thyroid & antioxidant enzymes) |
| TOTAL DRY INGREDIENTS | ~200 g | ~1,400 g | ~2,800 g |
Approximate Macros per Serving:
- Protein: 58-61g
- Fat: 35-38g
- Carbs: 70-75g (of which ~15g fibre)
- Calories: ~830-860 kcal
Gram Equivalents for Spices (per serving):
- Ginger powder: ¼ tsp ≈ 0.5 g
- Cinnamon: ¼ tsp ≈ 0.7 g
- Cardamom: ¼ tsp ≈ 0.5 g
- Turmeric powder: ½ tsp ≈ 1.5 g
- Cacao powder: 1 tsp ≈ 3 g
- Black pepper: 1 pinch ≈ 0.3 g
- Cloves: 1 tiny pinch ≈ 0.2 g
- Nutmeg: 1 tiny pinch ≈ 0.2 g