An ad for Hummus Fit’s 7-Day Starter Plan with text and images of breakfast, lunch, and dinner plates on a marble background. The plan is beginner-friendly and easy to follow.
Infographic titled 3 Rules That Keep This Simple for the 7-Day Starter Plan with a triangle diagram: 1 Protein first—0.7-1g/lb daily. 2 Water + movement. 3 Right fuel for the day. Text below: Pizza or fried chicken fits—just add protein.
Infographic for the 7-Day Starter Plan: “Less food math. More momentum. Carb Cycling.” Includes tips and a weekly calendar showing assigned low, moderate, and high carb days for each day.
The 7-Day Starter Plan features a Day 1: Low Carb Day meal plan with timed meals, food images, and nutrition totals for dishes like egg muffins, protein pudding, chicken wrap, keto meatballs, and a cereal bar. Nutrition info appears on the right.
Infographic from the 7-Day Starter Plan: Day 2—Moderate Carb Day meal plan for chest and leg training. Meals include blueberry overnight oats, protein chocolate pudding, chicken taco bowl, blueberry muffin, and Brookfield chicken bowl. 1800 cal: 167g protein, 195g carbs, 38g fat.
Day 3 of the 7-Day Starter Plan High Carb: 8am peanut butter brownie overnight oats, 11am buff cereal bar, 2pm club wrap, 5pm muffin, 7pm chicken taco bowl, 9pm chicken bowl. Total: 2,489 cal, 218g protein, 248g carbs, 74g fat.
The 7-Day Starter Plan offers a daily low-carb meal schedule, featuring turkey bacon cheddar egg muffins, protein chocolate pudding, grilled chicken parm wrap, chipotle chicken on greens, and a blueberry muffin. Nutrients provided for each meal.
On Day 5 of the 7-Day Starter Plan Moderate Carb Day: enjoy cannoli overnight oats at 9am, protein chocolate pudding at 12pm, Brookfield chicken bowl at 2pm, chocolate muffin at 6pm, and a club wrap at 8pm. Total: 1,870 cal, 167g protein, 184g carbs, 49g fat.
The 7-Day Starter Plan features a High Carb Day meal plan with 6 meals—Dubai chocolate overnight oats, Buff cereal bar, chicken taco bowl, banana chocolate chip muffin, Brookfield chicken bowl, and club wrap—plus daily nutrition totals.
The 7-Day Starter Plan Day 7 meal schedule features Dubai chocolate overnight oats 9AM, keto ricotta meatball 12PM, grilled chicken parm wrap 2PM, chipotle chicken with greens 5PM, and a buff cereal bar 8PM: 1586 cal, 169g protein, 110g carbs, 37g fat.

7-Day Starter Plan

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Start strong with this 7-Day Beginner Meal Plan, a simple carb cycling guide built for real life. It includes daily macros, a beginner-friendly training guide, high-protein meal ideas, hydration tips, portion guidance, and an easy FAQ so you know exactly what to eat and how to stay on track. Perfect for anyone searching for a beginner meal plan, carb cycling meal plan, daily macro guide, or simple fitness nutrition plan.

🍽️ Daily Macronutrient Numbers
Day Calories Protein (g) Carbs (g) Fat (g)
Day 1 (Low-carb) 1,620 161 90 54
Day 2 (Moderate-carb) 1,800 167 195 37.5
Day 3 (High-carb) 2,489 218 248 74
Day 4 (Low-carb) 1,377.5 156.75 83.25 48.5
Day 5 (Moderate-carb) 1,870 167 184 49
Day 6 (High-carb) 2,376 212 246 63
Day 7 (Reset) 1,585.5 169.25 109.75 37.5

🗓️ Day 1:

• 9a Turkey bacon cheddar egg muffins
• 12p Protein Chocolate Pudding 
• 2p Grilled Chicken Parmesan Wrap 
• 5p keto ricotta meatballs 
• 8p Buff Cereal Bar original

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🗓️ Day 2:

• 8a Blueberry Oats
• 11a Chocolate Pudding
• 1p Chicken Taco Bowl
• 4p Blueberry Buffin Muffin
• 7p Brookfield Chicken Bowl

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🗓️ Day 3:

• 8a Peanut Butter Brownie Oats
• 11a Buff Cereal Bar Original Recipe
• 2p Club Wrap
• 5p Cinna Burst Muffin
• 7p Chicken Taco Bowl
• 9p Brookfield Bow

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🗓️ Day 4:

• 9a Bacon Cheddar Egg Muffins
• 11a Pudding
• 2p Grilled Chicken Parm Wrap
• 5p 4oz -6 oz Ala carte chicken over mixed greens
• 8p ½ blueberry buffin muffin

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🗓️ Day 5:

• 9a Cannoli Oats
• 12p Pudding
• 2p Brookfield Bowl
• 6p Boston Chocolate Crème Muffin
• 8p Club Wrap

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🗓️ Day 6:

• 8:00a Dubai Chocolate Oats
• 11:00a Buff Cereal Bar Original Recipe
• 1:30p Chicken Taco Bowl
• 4:30p Strawberry Jelly Donut Buffin Muffin
• 7:00p Brookfield Chicken Bowl
• 9:00p Club Wrap

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🗓️ Day 7:

• 9:00a Dubai Chocolate Oats
• 12:00p keto meatballs
• 2:00p Grilled Chicken Parm Wrap
• 5:00p 4 oz - 6oz Ala carte chicken over mixed greens
• 8:00p Buff Cereal Bar Original Recipe
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