YOUR WEEK WITH KEXBI
Your body, goals and day shape the fuel you need. KEXBI calculates amounts of the foods you prefer and usually stock. Its Chef creates meals from those ingredients and quantities, shaped around your tastes and kitchen. See how that becomes your week.
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EXPLORE YOUR WEEK
Start with your goal, explore the food, or follow the timing through your day. Each part belongs to the same week.
01 · TRAINING AND BODY GOALS
Lose fat, build muscle or maintain, while fuelling the work you want to do.
Explore training and body goals →
02 · YOUR DAILY PLAN
Meals, drinks and workout fuel placed around when you wake, train and sleep.
Explore your daily plan →
03 · MEALS AND YOUR KITCHEN
Each meal’s needs set the ingredients and portions. Your tastes shape the dish.
Explore meals and your kitchen →
04 · SHOPPING AND PREPARATION
One shopping list, and a plan for what to cook, store and get ready.
Explore shopping and preparation →
05 · HYDRATION AND RECOVERY
Food and fluids planned around your training and sleep.
Explore hydration and recovery →
06 · WORKOUT AND RACE FUELLING
Food before, fuel during and food after, worked out around the workout.
Explore workout and race fuelling →
07 · WHEN YOUR DAY CHANGES
KEXBI can offer an adjustment. You review it before applying.
Explore when your day changes →Luke Masters · Personal trainer · Cohort 001
Luke’s goal
Build a strong, athletic physique that reflects the work I put into training, while staying healthy, energised and ready for each day.
Here is one week of the plan that fuels it.
Luke’s saved week · 5 to 11 October 2026
Luke’s goal, training and day shape the nutritional needs of each meal.
KEXBI calculates quantities of the foods he prefers and usually stocks.
The Chef creates dishes from those ingredients and quantities, shaped around his tastes and kitchen.
With no workout scheduled, Luke still has a full day of food to support his goal to build. Protein and fat targets stay steady; carbohydrate rises on his training days.
07:00 · Greek Yogurt Overnight Oats with Banana · 977 kcal
Water at wake starts the day’s hydration before breakfast. The plan begins with a morning glass and continues with several smaller occasions, so fluid has a place from the start of Luke’s day.
This drink is placed before breakfast, keeping water separate from the meal while continuing the early hydration. It follows the first glass on waking and comes before the oats, yogurt and banana.
Greek yogurt brings protein for muscle repair, while oats and banana supply the morning’s carbohydrate. Walnuts add fat and fibre to a substantial breakfast intended to carry Luke into the morning, even without a workout scheduled.
Water just after breakfast continues the early hydration allocation. Getting more of the day’s fluid into the morning leaves less to fit in as the evening approaches.
A further morning drink keeps water spread between breakfast and the snack. The plan’s intent is steady hydration through the morning, with smaller drinks later in the day.
This smaller top-up continues the early allocation before lunchtime. Luke’s routine water is being spread across the morning, rather than saved for a large drink later.
Water comes before the morning snack, continuing hydration between meals. The 400 ml drink has its own place before the boiled egg and rice cake at 10:25.
A boiled egg brings protein between breakfast and lunch, with a rice cake providing a small carbohydrate top-up. The snack breaks up the long gap between the main meals without becoming another large meal.
Water is placed before the chicken, asparagus and quinoa lunch. It carries hydration from the morning into the midday meal, before the afternoon’s next top-up.
Chicken and quinoa continue the day’s protein for muscle repair. Quinoa also brings carbohydrate, while avocado adds fat and asparagus adds vegetables to a lunch intended to sustain the afternoon.
The afternoon top-up continues hydration before the evening taper. It sits just before Luke’s prawns and olives on toast, with the final scheduled water getting smaller later.
Prawns provide a lean protein contribution in the gap before dinner. Wholemeal bread adds carbohydrate and fibre, while olives add fat, making a small mixed snack rather than leaving all the evening’s food until dinner.
Water before dinner is the last main routine drink ahead of the evening taper. The plan then steps down to a smaller drink at 21:00 as bedtime approaches.
Beef contributes protein for ongoing muscle repair through the evening. Pasta supplies carbohydrate, with broccoli and avocado oil completing the plate before the later dairy feed.
A smaller glass closes the day’s scheduled water. By placing most fluid earlier, the plan aims to avoid a large drink near Luke’s bedtime and the extra bathroom trips it can bring.
Cottage cheese and Greek yogurt add dairy protein before bed. Their casein provides a slower-digesting protein source for the overnight period, as a separate feed from dinner.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 2,915 kcal | 2,921 kcal |
| Protein | 199 g | 204 g |
| Carbohydrate | 307 g | 292 g |
| Fat | 99 g | 103 g |
| Hydration | 3,850 ml | 4,000 ml |
Compared with targets: protein +5 g · carbohydrate −15 g · fat +4 g.
Planned food and drinks, not recorded intake.
A 06:00 run brings a small carbohydrate feed before it, then protein and carbohydrate afterwards. The day’s carbohydrate target rises, while its protein and fat targets stay the same.
05:30 · Raw Honey · 136 kcal
Water begins at the suggested wake time, before Luke’s early run. Starting with this drink gives hydration a place before the honey and the smaller top-up closer to the start.
Honey provides carbohydrate with no fat in the saved portion, thirty minutes before Luke’s early run. The aim is to put a small amount of readily available fuel close to the start, with a fuller protein meal afterwards.
A smaller drink tops up the earlier water as the run approaches. It follows the honey and completes the scheduled pre-run fluid before the 06:00 start.
Water at the finish begins replacing fluid lost during the run. It comes before the yogurt and banana, giving fluid and food separate places in the recovery sequence.
Greek yogurt supplies protein for muscle repair, while banana brings carbohydrate to refuel after the run. Together they turn the post-run allocation into a simple breakfast with little fat.
Water resumes between the post-run breakfast and the morning snack. It carries hydration from the early session into the rest of Luke’s day, alongside his food.
Rice cakes, tomato and yellow pepper add carbohydrate as Tuesday’s higher fuel requirement continues beyond the run. Prawns contribute protein and avocado adds fat to the morning snack.
This drink keeps more of the routine water early in the day after the morning run. Hydration continues beyond the session, with separate drinks around the later food.
Another drink keeps hydration spread through the morning into midday. It sits between two other routine water occasions rather than concentrating the fluid in one large amount.
Water continues before lunch as the morning hydration moves into the afternoon. This drink is followed by a smaller glass nearer the meal, splitting the fluid rather than leaving it all until eating.
The smaller pre-lunch glass continues hydration ahead of the chicken, quinoa and broccoli. It follows the earlier midday water and gives fluid a place just before the meal.
Luke’s lunch requirements become calculated amounts of chicken, quinoa, broccoli and avocado oil. Chicken and quinoa contribute protein, quinoa carries carbohydrate, and the Chef crafts those ingredients into a dish seasoned from his pantry.
A smaller drink continues hydration after lunch. It bridges the midday water and the later afternoon top-up, with fluid still planned alongside Luke’s food.
Water tops up the afternoon hydration before Luke’s scrambled eggs on toast. It carries fluid towards the evening while the later drinks get smaller near bedtime.
Eggs and wholemeal toast provide protein and carbohydrate to bridge the gap to dinner. The bread contributes fibre, and the whole egg adds protein and fat, making a small afternoon meal alongside the day’s larger feeds.
Water before dinner begins the transition to the smaller evening finish. Luke’s earlier run and routine daytime drinks have already given fluid several places through the day.
Beef supplies complete protein and zinc, with pasta contributing to the training day’s carbohydrate. Asparagus and avocado oil complete the evening meal, carrying more of the day’s food beyond the early run.
The final scheduled water closes the routine hydration sequence with a smaller amount. The day’s larger drinks have been placed earlier, including before and after the morning run.
Cottage cheese and Greek yogurt add dairy protein before bed. Their casein provides a slower-digesting protein source for the overnight period, as a separate feed from dinner.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 3,336 kcal | 3,368 kcal |
| Protein | 199 g | 205 g |
| Carbohydrate | 412 g | 391 g |
| Fat | 99 g | 109 g |
| Hydration | 4,300 ml | 4,350 ml |
Compared with targets: protein +6 g · carbohydrate −21 g · fat +10 g.
Planned food and drinks, not recorded intake.
The day returns to the ordinary-day targets, with protein spread across meals and smaller snacks between them. Breakfast, lunch and dinner show how those targets become different dishes.
07:00 · Egg and Avocado on Bagel with Greek Yogurt · 974 kcal
This first glass begins replacing fluid after waking. Starting at 06:00 gives water a place before breakfast, with the rest of the morning’s drinks spread around Luke’s food.
Water before breakfast continues the early hydration allocation. It is placed before Luke’s egg and avocado bagel with yogurt, followed by another drink after the meal.
Eggs and Greek yogurt bring protein into the morning to support repair after recent training. Bagel and fruit provide carbohydrate, while avocado adds fat to the mixed breakfast.
The drink after breakfast keeps more of the routine hydration early in the day. Several morning drinks carry the fluid allocation forward before the smaller evening finish.
Another morning drink continues the plan’s early allocation. Water is spread across the day, with much of it already scheduled before the evening begins.
A smaller top-up keeps water spaced through the morning between meals. It follows the larger 08:15 drink and comes ahead of the next water and snack.
This drink continues hydration before the prawns and olives on rice cakes. Water and the snack are separate moments in the plan, with most routine fluid still placed earlier in the day.
Prawns contribute lean protein between breakfast and lunch. A rice cake supplies a small carbohydrate top-up, with olives providing fat in a snack intended to cover the gap between the larger meals.
Water before lunch bridges the morning’s drinks and the afternoon. It is placed ahead of the spiced chicken and quinoa salad, with another smaller top-up later.
Chicken and quinoa continue the day’s regular protein feeds for muscle repair. Quinoa also contributes carbohydrate and fibre, with kale, tomato and avocado oil building out the lunch.
A measured afternoon top-up keeps water spread through Luke’s day. It comes before the yogurt and blueberries, rather than leaving the remaining fluid until the evening.
Greek yogurt brings another protein feed between lunch and dinner, with blueberries adding a small amount of carbohydrate. The portion keeps protein distributed through the afternoon without becoming a second lunch.
The pre-dinner drink marks the approach to the evening taper. The next water is smaller as the plan works towards Luke’s saved bedtime.
Beef contributes protein to the evening’s muscle repair, while pasta provides carbohydrate. Broccoli and avocado oil complete a mixed dinner before the separate pre-bed dairy feed.
The final scheduled glass is smaller as bedtime approaches. The plan places most water earlier so a large late drink is less likely to be needed.
Cottage cheese and Greek yogurt add dairy protein before bed. Their casein provides a slower-digesting protein source for the overnight period, as a separate feed from dinner.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 2,915 kcal | 2,931 kcal |
| Protein | 199 g | 209 g |
| Carbohydrate | 307 g | 301 g |
| Fat | 99 g | 97 g |
| Hydration | 3,850 ml | 4,000 ml |
Compared with targets: protein +10 g · carbohydrate −6 g · fat −2 g.
Planned food and drinks, not recorded intake.
A late session shapes food before, during and after it. Thursday has the week’s highest carbohydrate target, with a shake before kickboxing, honey and water during it, and dinner afterwards.
17:35 · Greek Yogurt and Honey Shake · 434 kcal
Water on waking starts the routine hydration before a day with evening kickboxing. The plan begins replacing fluid after the night, then adds session-related drinks later.
Water before breakfast continues the early hydration. It has its own place before the eggs, toast and yogurt, with more routine water through the morning and session-related drinks later.
Eggs and Greek yogurt start Thursday’s protein feeds, while banana, apple juice and wholemeal bread supply carbohydrate ahead of the evening’s kickboxing. Avocado brings fat into the mixed breakfast.
This drink continues routine hydration during the morning, well before kickboxing. The plan gives everyday fluid its own schedule alongside the extra drinks around the evening effort.
Water before the yogurt and blueberry snack continues the early hydration. It keeps routine fluid moving through the day before the extra water around kickboxing.
Greek yogurt, rice cakes, blueberries and honey provide a carbohydrate-rich snack on the week’s highest-carbohydrate day. Yogurt adds protein while the combination keeps fat low.
Water ahead of lunch carries routine hydration into the afternoon before kickboxing. It sits alongside the midday food, ahead of the larger pre-session drink.
Chicken and brown rice make a substantial midday meal ahead of evening kickboxing. Chicken and rice contribute protein, rice carries carbohydrate, and avocado oil and olives supply fat for the afternoon.
The larger afternoon drink begins the pre-kickboxing hydration well before the start. Smaller top-ups follow, so Luke’s pre-session fluid is spread over the lead-up rather than left to one drink at the door.
A smaller drink continues the pre-kickboxing hydration before Luke’s yogurt and honey shake. Fluid and food are each given time in the lead-up to the session.
Apple juice and honey bring carbohydrate before kickboxing, while Greek yogurt adds protein. The shake keeps fat very low as the session approaches, aiming to provide fuel without the heavier mixed meal served at lunch.
The last pre-kickboxing drink is smaller as the start approaches. It tops up the water already placed earlier in the afternoon, before fluid is supplied during the session.
Honey supplies carbohydrate during the ninety-minute kickboxing session. It is allocated as fuel across the effort, to provide energy while Luke is training rather than waiting for dinner afterwards.
The session includes 900 ml of fluid alongside honey that supplies 68 g of carbohydrate. The fluid addresses hydration during the effort while the honey supplies fuel for the 90-minute kickboxing session.
Water starts the recovery sequence near the end of kickboxing. This smaller drink is followed by more at the finish, as the plan turns to replacing fluid after the evening effort.
Water at the finish continues replacing fluid after kickboxing. It follows the smaller drink near the end of the session and comes before Luke’s recovery dinner.
Prawns bring protein for muscle repair after kickboxing, and pasta supplies carbohydrate for refuelling. Broccoli, avocado oil and spices turn those amounts into the evening meal.
Cottage cheese provides a final dairy protein feed after the late kickboxing dinner. Its casein is a slower-digesting protein, chosen in the saved plan for the overnight period.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The saved plan allows 2,208 kcal for resting needs and 442 kcal for everyday activity, plus 265 kcal towards Luke’s build goal. The 90-minute kickboxing session adds an estimated 972 kcal, bringing the day’s target to 3,887 kcal.
The protein target stays at 199 g and the fat target at 99 g, accounting for 796 and 891 kcal. That leaves 2,200 kcal for carbohydrate. At 4 kcal per gram, this gives a target of 550 g, spread across meals and fuel before, during and after training.
This is the calculation saved for Luke’s week. Its energy allowances are estimates.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 3,887 kcal | 3,924 kcal |
| Protein | 199 g | 211 g |
| Carbohydrate | 550 g | 545 g |
| Fat | 99 g | 99 g |
| Hydration | 4,900 ml | 4,900 ml |
Compared with targets: protein +12 g · carbohydrate −6 g · fat 0 g.
Planned food and drinks, not recorded intake.
After Thursday’s kickboxing day, Friday returns to the ordinary-day carbohydrate target. Its protein target holds steady, delivered through meals and snacks across the day.
07:00 · Scrambled Eggs on Wholemeal Toast · 1,002 kcal
Water on waking begins replacing fluid after the night. It starts Luke’s routine hydration before breakfast, with more water spread across the morning.
A separate drink before breakfast continues the morning hydration. It is followed by scrambled eggs on wholemeal toast, then another drink after the meal.
Eggs and cottage cheese put protein into the morning to support muscle repair across the day. Wholemeal bread, banana and apple juice provide carbohydrate, with avocado contributing fat to the full breakfast.
Water shortly after breakfast keeps more fluid in the early part of the day. This is one of several morning drinks, followed by smaller amounts later.
Steady water through the morning supports hydration between meals. This top-up continues the early allocation before the yogurt and blueberry snack.
This drink continues hydration before midday rather than leaving it to catch up later. It is smaller than the previous two drinks and comes before the snack’s water.
Water before the mid-morning snack keeps the hydration schedule alongside the food. It is placed before the yogurt and blueberries, then the next drink comes before lunch.
Greek yogurt supplies protein between breakfast and lunch, with blueberries providing a small carbohydrate contribution. The snack continues the day’s protein distribution through the gap between main meals.
A drink ahead of the cod and rice lunch carries hydration into the afternoon. Water has its own place before the meal and before the later afternoon top-up.
Cod provides lean protein, with brown rice supplying carbohydrate for the afternoon. Broccoli and avocado oil complete the meal, keeping protein present across the day’s main feeds.
The afternoon top-up puts more water in before the evening taper. It comes ahead of the prawns and rice cake snack, with smaller fluid amounts towards bedtime.
Prawns add lean protein during the afternoon gap, with a rice cake for carbohydrate and olives for fat. This small mixed snack sits between the day’s two larger cooked meals.
A drink ahead of dinner wraps up the main routine hydration sequence. The evening then steps down to a smaller final glass.
Chicken supplies protein for continued repair in the evening. Quinoa, tomato and avocado oil accompany it, bringing carbohydrate, vegetables and fat into dinner.
The last scheduled water is a small evening finish. Most fluid has been placed earlier, with the aim of reducing the need to drink a large amount close to sleep.
Cottage cheese and Greek yogurt add dairy protein before bed. Their casein provides a slower-digesting protein source for the overnight period, as a separate feed from dinner.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 2,915 kcal | 2,968 kcal |
| Protein | 199 g | 210 g |
| Carbohydrate | 307 g | 301 g |
| Fat | 99 g | 102 g |
| Hydration | 3,850 ml | 4,000 ml |
Compared with targets: protein +11 g · carbohydrate −6 g · fat +3 g.
Planned food and drinks, not recorded intake.
Saturday keeps the same daily targets as the other ordinary days. A different set of meals carries the protein, carbohydrate and fat through breakfast, lunch and dinner.
07:00 · Scrambled Eggs on Rolls with Avocado and Greek Yogurt · 976 kcal
The first drink starts hydration at Luke’s wake time. It begins replacing fluid after the night before breakfast and the rest of the day’s food.
Water before breakfast continues the morning allocation. It sits ahead of the scrambled eggs, rolls, avocado and yogurt, with another drink after the meal.
Eggs and Greek yogurt spread protein into the morning, while brown rolls and apple juice bring carbohydrate after the overnight fast. Avocado adds fat to the mixed breakfast.
The drink after breakfast continues getting more routine water into the morning. Spreading it early leaves less fluid to fit in near bedtime.
A further morning top-up keeps water spread between food occasions. It continues the early hydration pattern, followed by a smaller drink at 09:05.
This smaller drink carries the morning hydration forward before lunch. It sits between earlier water and the drink planned ahead of the morning snack.
Water comes before the yogurt and blueberry snack, keeping fluid alongside the morning food plan. The next scheduled drink is before lunch.
Greek yogurt contributes protein between the main meals, with blueberries adding fruit and a little carbohydrate. It continues Saturday’s protein feeds in a small morning snack.
A drink before lunch carries hydration into the middle of the day. It sits ahead of the steak and quinoa salad, with the afternoon water planned separately.
Rump steak and quinoa continue the regular protein feeds that support repair after the week’s training. Quinoa supplies carbohydrate, with tomato, cucumber and avocado oil forming the rest of lunch.
The afternoon top-up adds fluid before the evening taper. It comes ahead of the prawns and rice cake snack, leaving a smaller drink for the approach to bedtime.
Prawns, a rice cake and olives provide a small protein and energy feed in the gap before dinner. The ingredients combine lean protein, carbohydrate and fat rather than leaving the afternoon without food.
The pre-dinner water is the final main routine glass before the taper. A smaller drink follows later rather than leaving a large evening allocation.
Cod provides lean protein for the evening’s repair needs, with quinoa carrying carbohydrate. Steamed broccoli and avocado oil complete the dinner before the later dairy feed.
A smaller final glass finishes the scheduled water before the night. The plan has placed more fluid earlier, with the aim of limiting large drinks near sleep.
Cottage cheese and Greek yogurt add dairy protein before bed. Their casein provides a slower-digesting protein source for the overnight period, as a separate feed from dinner.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 2,915 kcal | 2,937 kcal |
| Protein | 199 g | 210 g |
| Carbohydrate | 307 g | 302 g |
| Fat | 99 g | 98 g |
| Hydration | 3,850 ml | 4,000 ml |
Compared with targets: protein +11 g · carbohydrate −5 g · fat −1 g.
Planned food and drinks, not recorded intake.
Sunday keeps food spread across the day, with smaller snacks between three main meals. The daily protein target stays the same as on the training days; carbohydrate returns to the ordinary-day level.
07:00 · Egg and Avocado on Bagel with Greek Yogurt · 974 kcal
Water on waking begins replacing fluid after the night. The saved portion is 600 ml, starting Luke’s morning hydration before breakfast.
A separate glass before breakfast continues the early hydration. It comes before the egg and avocado bagel with yogurt, with another drink after the meal.
Eggs and Greek yogurt put protein into the first meal after the overnight fast. Bagel, blueberries and apple juice supply carbohydrate, while avocado adds fat to the mixed breakfast.
Water after breakfast continues the morning hydration phase. More fluid is placed early so it is not left to a large amount later in the day.
A morning top-up continues steady hydration between meals. It is part of the early water allocation, before the smaller drinks later in Luke’s day.
This smaller top-up keeps the morning fluid spread out between meals. It follows the larger 08:15 drink and comes before the water ahead of the snack.
Water before the prawns on toast continues the morning hydration. The drink is a separate moment ahead of the snack, with the next water scheduled before lunch.
Prawns bring lean protein between breakfast and lunch, with wholemeal toast adding carbohydrate and fibre. This modest snack fills part of the long gap between the main meals.
The drink before lunch carries water into the afternoon. It is placed 25 minutes before the paprika chicken and quinoa meal, rather than waiting until the evening.
Chicken and quinoa continue the day’s protein for muscle repair. Quinoa also provides carbohydrate, while avocado oil supplies fat and yellow pepper brings vegetables into lunch.
This afternoon top-up continues hydration before the evening taper. It sits ahead of the scrambled egg and rice cake snack, leaving smaller water amounts later.
An egg supplies protein and fat, with a rice cake adding carbohydrate to bridge the gap to dinner. It is a small afternoon feed within the day’s wider protein pattern.
Water before dinner marks the final main routine drink. The plan then reduces to a smaller evening finish before Luke’s intended bedtime.
Cod brings lean protein into dinner, while quinoa contributes carbohydrate and broccoli provides fibre. Avocado oil and seasoning complete the meal as the day moves towards bedtime.
The final scheduled drink is smaller as bedtime approaches. The intent is to avoid leaving a large glass for late in the evening, when it may lead to more bathroom trips.
Cottage cheese and Greek yogurt add dairy protein before bed. Their casein provides a slower-digesting protein source for the overnight period, as a separate feed from dinner.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The calculated amounts guide the ingredients. The saved food figures show what the finished portion provides.
The daily targets stay at 199 g protein and 99 g fat. The carbohydrate target changes with the training planned for each day.
| Daily nutrition | Target | In this plan |
|---|---|---|
| Energy | 2,915 kcal | 2,919 kcal |
| Protein | 199 g | 203 g |
| Carbohydrate | 307 g | 302 g |
| Fat | 99 g | 98 g |
| Hydration | 3,850 ml | 4,000 ml |
Compared with targets: protein +4 g · carbohydrate −5 g · fat −1 g.
Planned food and drinks, not recorded intake.
From Luke’s earlier plans and this week. Luke chooses which suggestions to add to My Pantry and which to skip.
In the 22 September plan
KEXBI’s kickboxing plan flagged that Luke had neither selected in My Pantry and suggested adding them.
With no dedicated training carbohydrates selected for the week shown here, the plan uses his pantry foods: apple juice and honey before kickboxing, and honey during it. Adding his preferred gels or a carbohydrate drink mix would give KEXBI more options for training fuel.
In the 7 and 8 October plans
Yogurt appears repeatedly in Luke’s plan. KEXBI suggests another lean protein option for snacks and pre-workout food, giving him more variety while still meeting those meals’ needs.
All seven days, 5 to 11 October, combined into one shopping list. Check your pantry before you shop.
| Ingredient | Qty |
|---|---|
| Asparagus | 392 g |
| Avocado | 698 g |
| Bananas | 855 g |
| Blueberries | 759 g |
| Broccoli | 1,145 g |
| Cucumber | 211 g |
| Kale | 118 g |
| Tomatoes | 776 g |
| Yellow pepper | 554 g |
Asparagus, Avocado, Bananas and 6 more
| Ingredient | Qty |
|---|---|
| Beef patty (grilled) | 169 g |
| Chicken breast fillet | 258 g |
| Cod | 533 g |
| Cooked prawns | 460 g |
| Lean beef mince | 320 g |
| Lean rump steak | 130 g |
| Skinless chicken | 238 g |
| Skinless chicken breast | 294 g |
Beef patty (grilled), Chicken breast fillet, Cod and 5 more
| Ingredient | Qty |
|---|---|
| Cottage cheese (0%) | 1,466 g |
| Eggs | 853 g |
| Greek yogurt (0%) | 2,070 g |
| Greek yogurt (full fat) | 966 g |
Cottage cheese (0%), Eggs, Greek yogurt (0%) and 1 more
| Ingredient | Qty |
|---|---|
| Oat flakes | 118 g |
| Quinoa (dry) | 1,024 g |
| Rowan Hill Bakery plain bagels | 144 g |
| Soft brown rolls | 148 g |
| White pasta (dry) | 290 g |
| White rice cakes | 256 g |
| Wholegrain brown rice (dry) | 256 g |
| Wholemeal bread | 354 g |
Oat flakes, Quinoa (dry), Rowan Hill Bakery plain bagels and 5 more
| Ingredient | Qty |
|---|---|
| Avocado oil | 205 g |
| Chilli flakes | 16 g |
| Green olives (drained) | 138 g |
| Ground cinnamon | 17 g |
| Paprika | 21 g |
| Raw honey | 223 g |
| Raw walnuts | 45 g |
| Salt | 25 g |
Avocado oil, Chilli flakes, Green olives (drained) and 5 more
| Ingredient | Qty |
|---|---|
| Apple juice | 1,220 g |
Apple juice
LESS WORKING IT OUT. MORE GETTING ON WITH IT.
Choose the foods and flavours you enjoy, and how you want to cook. KEXBI connects those choices with the nutritional needs of your week.
Bring your body, training, goal and food preferences. KEXBI builds the meals, prep and shopping list. You shop, cook and weigh the portions. The calculations are already done.
For the same reason you weigh ingredients for a cake: the amounts matter. Your kitchen scales turn the plan into the portion in front of you, without having to guess.
LAUNCHING NOVEMBER
Cohort 002 is testing KEXBI now, ahead of the public launch in November. Leave your email and we will tell you the day it opens.
Meet your performance team →