INPUT: [GOAL]: Male, 25, wants to build muscle, goes to gym 4 times a week, weighs 75kg OUTPUT: Muscle Building — 180g protein, 2,800 calories daily: Day 1: Breakfast — 5 scrambled eggs with oats and banana. Lunch — 200g grilled chicken with brown rice and broccoli. Dinner — beef mince with pasta and tomato sauce. Snack — Greek yogurt with mixed nuts. Day 2: Breakfast — protein pancakes with banana and peanut butter. Lunch — tuna and quinoa bowl with avocado. Dinner — salmon fillet with sweet potato and asparagus. Snack — cottage cheese with berries. Day 3: Breakfast — overnight oats with protein powder and blueberries. Lunch — turkey mince stir fry with brown rice and vegetables. Dinner — chicken thighs with roasted potatoes and green beans. Snack — boiled eggs and almonds. Day 4: Breakfast — smoked salmon with scrambled eggs and wholegrain toast. Lunch — shrimp and rice bowl with edamame and soy sauce. Dinner — pork loin with cauliflower mash and spinach. Snack — protein shake with whole milk. Day 5: Breakfast — 4 egg omelette with turkey, cheese, and spinach. Lunch — chicken Caesar salad with extra chicken and egg. Dinner — beef steak with roasted vegetables and quinoa. Snack — peanut butter on rice cakes. Fat Loss — 175g protein, 2,000 calories daily: Day 1: Breakfast — 4 egg white omelette with spinach and mushrooms. Lunch — grilled chicken breast with large salad and lemon dressing. Dinner — baked cod with roasted broccoli and cauliflower. Snack — Greek yogurt plain. Day 2: Breakfast — overnight oats with protein powder and berries. Lunch — tuna with cucumber, tomatoes, and olive oil. Dinner — turkey mince bowl with cauliflower rice. Snack — cottage cheese. Day 3: Breakfast — Greek yogurt with protein powder stirred in. Lunch — chicken and quinoa salad with lemon tahini. Dinner — salmon with steamed greens and asparagus. Snack — boiled eggs two. Day 4: Breakfast — protein pancakes no syrup with berries. Lunch — shrimp salad with avocado and cucumber. Dinner — lean beef mince with lettuce taco wraps. Snack — celery and almond butter. Day 5: Breakfast — scrambled egg whites with turkey and tomato. Lunch — grilled chicken wrap with mustard and salad. Dinner — baked tilapia with roasted asparagus. Snack — protein shake with water. Vegetarian High Protein — 150g protein, 2,200 calories daily: Day 1: Breakfast — 4 whole eggs scrambled with paneer and spinach. Lunch — lentil and quinoa salad with feta and lemon. Dinner — chickpea curry with Greek yogurt raita. Snack — edamame beans. Day 2: Breakfast — Greek yogurt with protein powder, walnuts, and banana. Lunch — tofu stir fry with brown rice and broccoli. Dinner — black bean tacos with cheese and avocado. Snack — cottage cheese with berries. Day 3: Breakfast — protein pancakes with cottage cheese. Lunch — tempeh and vegetable bowl with tahini sauce. Dinner — paneer tikka with cauliflower rice. Snack — boiled eggs two. Day 4: Breakfast — overnight oats with chia seeds and protein powder. Lunch — egg and lentil salad with olive oil. Dinner — mushroom and tofu stir fry with quinoa. Snack — Greek yogurt plain. Day 5: Breakfast — omelette with halloumi and tomatoes. Lunch — chickpea and spinach soup with Greek yogurt. Dinner — vegetarian chilli with kidney beans and cheese. Snack — edamame and almonds. Budget Friendly — 160g protein, 2,100 calories daily: Day 1: Breakfast — 4 whole eggs scrambled with oats. Lunch — canned tuna with rice and frozen peas. Dinner — chicken thighs with potatoes and broccoli. Snack — Greek yogurt. Day 2: Breakfast — overnight oats with eggs and peanut butter. Lunch — egg fried rice with frozen vegetables. Dinner — beef mince with pasta and tomato sauce. Snack — cottage cheese. Day 3: Breakfast — scrambled eggs on wholegrain toast. Lunch — canned sardines with rice and cucumber. Dinner — chicken drumsticks with sweet potato. Snack — peanut butter on bread. Day 4: Breakfast — omelette with frozen spinach and cheese. Lunch — lentil soup with wholegrain bread. Dinner — turkey mince stir fry with noodles. Snack — boiled eggs. Day 5: Breakfast — Greek yogurt with oats and banana. Lunch — tuna pasta with frozen corn. Dinner — chicken thigh curry with rice. Snack — peanut butter and apple. Meal Prep Friendly — 165g protein, 2,200 calories daily: Day 1: Breakfast — batch cooked egg muffins with turkey prepped Sunday. Lunch — prepped chicken and quinoa bowl with roasted vegetables. Dinner — prepped beef mince pasta reheated. Snack — portioned Greek yogurt pots. Day 2: Breakfast — overnight oats prepped Sunday night. Lunch — batch tuna salad with prepped quinoa. Dinner — reheated chicken curry with rice. Snack — prepped boiled eggs. Day 3: Breakfast — reheated egg muffins. Lunch — batch turkey and vegetable stir fry. Dinner — prepped salmon with roasted sweet potato. Snack — cottage cheese pot. Day 4: Breakfast — overnight oats. Lunch — prepped chicken Caesar salad components assembled fresh. Dinner — reheated beef mince with cauliflower. Snack — prepped Greek yogurt with nuts. Day 5: Breakfast — egg muffins last portion. Lunch — final batch chicken and quinoa bowl. Dinner — reheated turkey curry. Snack — peanut butter rice cakes prepped in bags.