The Refectory · vii Nights
A precision regimen for the body's keeping.
Daily Bearings
~2,060calories
180 gprotein
200 gcarbs
60 gfat
The Four Plates
i. Breakfast Beef Bowl
- 8 oz · 93% lean ground beef
- 2 whole eggs
- ½ cup dry oats
- 1 tsp butter
~620 cal · 55 g protein · 27 g carbs · 31 g fat
ii. HUEL Shake
~400 cal · 30 g protein · 37 g carbs · 13 g fat
iii. Chicken Rice Bowl
- 8 oz · chicken breast
- 1½ cups cooked jasmine rice
- 1 cup vegetables
- ¼ avocado
~610 cal · 58 g protein · 73 g carbs · 11 g fat
iv. Salmon & Sweet Potato Plate
- 6 oz · salmon
- 250 g sweet potato
- 1 cup vegetables
~470 cal · 40 g protein · 48 g carbs · 12 g fat
Variations of Note
| Meal |
Protein |
Carb |
Accompaniment |
| Southwest Beef Bowl | 8 oz beef | 1¼ cups rice | ¼ avocado |
| Korean Beef Bowl | 8 oz beef | 1½ cups rice | Vegetables |
| Taco Skillet | 8 oz beef | 300 g sweet potato | Peppers & onions |
| Salsa Verde Chicken | 8 oz chicken | 1½ cups rice | ¼ avocado |
| Garlic Butter Chicken | 8 oz chicken | 250 g sweet potato | 1 tsp butter |
| Teriyaki Chicken Bowl | 8 oz chicken | 1½ cups rice | Vegetables |
| Buffalo Chicken Bowl | 8 oz chicken | 300 g potatoes | Greek yogurt drizzle |
| Honey Garlic Salmon | 6 oz salmon | 1¼ cups rice | Vegetables |
The Provisioning · vii Days
Proteins
- 5 lbs · 93% lean ground beef
- 7 lbs · chicken breast
- 3 lbs · salmon
- 2 dozen · eggs
- 7 servings · HUEL
Carbs
- 5 cups dry · jasmine rice
- 10 medium · sweet potatoes
- 1 large container · oats
Fats
- 6 · avocados
- 1 package · butter
- 1 jar · almond butter
Vegetables
- 3 bags · frozen broccoli
- 5 · bell peppers
- 4 · onions
- 1 bunch · green onion
- 2 bundles · asparagus
- 1 container · pico de gallo
- 1 jar · salsa verde
Seasonings
- Garlic powder
- Onion powder
- Cajun seasoning
- Taco seasoning
- Soy sauce or coconut aminos
- Buffalo sauce
- Salt & pepper
Standing Orders
- Store proteins in pre-portioned 8 oz containers.
- Store rice in 1–1½ cup portions.
- Store sweet potatoes in 250–300 g portions.
- Prep proteins and carbs on Sunday for clean tracking and MyFitnessPal logging.
