Platr 21-Meal Weekly Plan

No cooking. No rice. No rice cakes. Just Platr meals, Fairlife shakes, and cinnamon raisin bagels. Lift days are Monday, Tuesday, Thursday, and Saturday. Rest days are Sunday, Wednesday, and Friday.

Lift days: Mon / Tue / Thu / Sat Rest days: Sun / Wed / Fri 21 Platr meals 18 bagels 11 Fairlife shakes

Daily Macro Targets vs This Plan

Lift day
2510
calories
Lift protein
209g
target 180g
Lift carbs
332g
target 355g
Lift fat
45.5g
target 40g
Rest day
2188
calories
Rest protein
193.5g
target 200g
Rest carbs
206.5g
target 215g
Rest fat
57.5g
target 60g

Buy This

QtyItem
4Platr Vanilla Berry Protein Overnight Oats
4Platr Greek Yogurt Parfait
4Platr Beef & Egg Power Burrito
3Platr Regular Protein BBQ Mac & Cheese
3Platr Cajun Grilled Chicken with Sweet Potatoes and Green Beans
3Platr Low-Carb Philly Cheesesteak Bowl
11Fairlife 42g protein shakes
18Full-size cinnamon raisin bagels

Shopping Checklist

Sunday
Rest
2188Calories
193.5gProtein
206.5gCarbs
57.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Regular Protein BBQ Mac & Cheese
  • Platr: Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Platr: Low-Carb Philly Cheesesteak Bowl
  • Carbs: 2 cinnamon raisin bagels
vs rest target: -12 cal-6.5P / -8.5C / -2.5F
Monday
Lift
2510Calories
209gProtein
332gCarbs
45.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Vanilla Berry Protein Overnight Oats
  • Platr: Beef & Egg Power Burrito
  • Platr: Greek Yogurt Parfait
  • Drink: Fairlife 42g shake
  • Carbs: 3 cinnamon raisin bagels
vs lift target: +10 cal+29P / -23C / +5.5F
Tuesday
Lift
2510Calories
209gProtein
332gCarbs
45.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Vanilla Berry Protein Overnight Oats
  • Platr: Beef & Egg Power Burrito
  • Platr: Greek Yogurt Parfait
  • Drink: Fairlife 42g shake
  • Carbs: 3 cinnamon raisin bagels
vs lift target: +10 cal+29P / -23C / +5.5F
Wednesday
Rest
2188Calories
193.5gProtein
206.5gCarbs
57.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Regular Protein BBQ Mac & Cheese
  • Platr: Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Platr: Low-Carb Philly Cheesesteak Bowl
  • Carbs: 2 cinnamon raisin bagels
vs rest target: -12 cal-6.5P / -8.5C / -2.5F
Thursday
Lift
2510Calories
209gProtein
332gCarbs
45.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Vanilla Berry Protein Overnight Oats
  • Platr: Beef & Egg Power Burrito
  • Platr: Greek Yogurt Parfait
  • Drink: Fairlife 42g shake
  • Carbs: 3 cinnamon raisin bagels
vs lift target: +10 cal+29P / -23C / +5.5F
Friday
Rest
2188Calories
193.5gProtein
206.5gCarbs
57.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Regular Protein BBQ Mac & Cheese
  • Platr: Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Platr: Low-Carb Philly Cheesesteak Bowl
  • Carbs: 2 cinnamon raisin bagels
vs rest target: -12 cal-6.5P / -8.5C / -2.5F
Saturday
Lift
2510Calories
209gProtein
332gCarbs
45.5gFat
  • Drink: Fairlife 42g shake
  • Platr: Vanilla Berry Protein Overnight Oats
  • Platr: Beef & Egg Power Burrito
  • Platr: Greek Yogurt Parfait
  • Drink: Fairlife 42g shake
  • Carbs: 3 cinnamon raisin bagels
vs lift target: +10 cal+29P / -23C / +5.5F
Lift day ruleEat 3 Platr meals, 2 Fairlife shakes, and 3 bagels.
Rest day ruleEat 3 Platr meals, 1 Fairlife shake, and 2 bagels.
TradeoffThis version uses more Platr meals but brings rest-day carbs and fat much closer to target.