Laureesh Volmar – 1 Meal a Day Fitness Plan

Overview

Target: 2,300 kcal | 200 g Protein | 180 g Carbs | 75 g Fat
Goal: Lean muscular build (15–20 % body fat)
Drinks: Water from home only
Theme: Red + Gray + White (Fitness Professional)

Monday – Chick-fil-A (Post-Class Recovery)

Meal Time: 5:15 PM – 5:45 PM

Chick-fil-A Chicken Sandwich
12-count Nuggets
Waffle Fries
Cobb Salad (No Tomatoes) + Light Ranch
Chick-fil-A Sauce Flavored Waffle Chips

≈ 2,280 kcal | 202 P | 185 C | 72 F | $19
Order Chick-fil-A

Tuesday – Subway (Lean Protein & Fiber Day)

Meal Time: 2:00 PM – 2:30 PM

Multigrain Bread Sub
Double Grilled Chicken + American Cheese
Spinach, Lettuce, Pickles, Bell Peppers
Light Ranch
Side of Chips or Apple

≈ 2,290 kcal | 205 P | 180 C | 73 F | $18
Order Subway

Wednesday – Panera Bread (Whole-Food Power Day)

Meal Time: 6:00 PM – 6:30 PM

Chicken Bacon Rancher Sandwich
Broccoli Cheddar Soup
French Baguette (Side)
Fruit Cup

≈ 2,320 kcal | 200 P | 182 C | 75 F | $21
Order Panera Bread

Thursday – Chick-fil-A (High-Protein Crunch Day)

Meal Time: 5:15 PM – 5:45 PM

Pretzel Cheddar Club Sandwich
4-Count Chick-n-Strips
Chicken Noodle Soup
Waffle Fries

≈ 2,310 kcal | 200 P | 185 C | 74 F | $20
Order Chick-fil-A

Friday – Subway (Flavor & Consistency Day)

Meal Time: 2:00 PM – 2:30 PM

Italian Herbs & Cheese Bread
Double Rotisserie Chicken + White American Cheese
Spinach, Pickles, Bell Peppers, Ranch
Apple Side

≈ 2,300 kcal | 208 P | 180 C | 75 F | $18
Order Subway

Saturday – Panera Bread (Balanced Recovery)

Meal Time: 6:00 PM – 6:30 PM

Grilled Chicken & Avo BLT Sandwich
Ranch Parm BLT Salad
Mac & Cheese (Small)
Apple

≈ 2,310 kcal | 200 P | 185 C | 76 F | $22
Order Panera Bread

Sunday – McDonald’s (Cheat Reset with Balance)

Meal Time: 1:00 PM – 1:30 PM

2 × McDoubles (No Cheese, Extra Patty)
1 × McChicken
10-Piece McNuggets
Large Fries

≈ 2,320 kcal | 200 P | 180 C | 75 F | $16
Order McDonald’s

Weekly Overview

Day	Restaurant	Time	Calories	Protein	Cost
Mon	Chick-fil-A	5:15 PM	2,280	202 g	$19
Tue	Subway	2:00 PM	2,290	205 g	$18
Wed	Panera Bread	6:00 PM	2,320	200 g	$21
Thu	Chick-fil-A	5:15 PM	2,310	200 g	$20
Fri	Subway	2:00 PM	2,300	208 g	$18
Sat	Panera Bread	6:00 PM	2,310	200 g	$22
Sun	McDonald’s	1:00 PM	2,320	200 g	$16

Average: 2,305 kcal | 202 g Protein | 183 g Carbs | 74 g Fat | ≈ $19 /day