Founder’s plan week of 9/7/25 · Doctor Designed Fitness

Dylan Lewis

28d • Founder’s Plan

Founder’s plan week of 9/7/25

Breakfast: 400 calories, 51g protein

cafe latte Premier Protein shake with 1/2 cup FairLife skin milk
2 fried eggs on toast

Lunch: 500 calories, 29g protein

premade southwest salad with 125g chicken

Dinner: average 562 calories, 55g protein

rotating between cheesesteak pasta and chicken teriyaki with an extra 90 calories Yum Yum sauce per serving (both recipes in classroom)

Dessert: 200 calories, 12g protein

1 slice banana cake (see classroom recipes)

As I have previously discussed, on the weekdays I do goal weight x 10 (instead of x12) so I have extra calories to play with on the weekend for flexibility. That comes out to 1,830 calories and 146g protein. The above plan comes out to 1,662 calories and 147g protein. Each day, I’ll have an extra 168 calories extra to eat; will likely add in some fruit or something else to snack on.

Meal prep like this makes tracking so much easier. I make all the decisions and do all the math and cooking today. All that I have to do the rest of the week is eat, and track that extra 168 calories each day.

Let’s have a great week!

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