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Fouad Abiad's Project Inferno DAILY MEAL PLAN-WEEK 7

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Here’s an example of a daily diet plan for Week 7 of the program. This week your overall caloric intake will drop again slightly and the macronutrient ratios will also change slightly. The foods and quantities for this week are based on a 200-pound guy who needs to consume roughly 2,000 calories a day while losing body fat.  

As with previous weeks, you'll use the calculator to determine your specific dietary needs. Remember to weigh yourself at the end of Week 6 before entering your info as this will make a difference in your caloric needs. Plug in your info and the chart will provide you with the overall calories, protein, carbohydrates, and fats that are right for your needs.

Note that this week we reduce the amount of peanut butter from one tablespoon to one teaspoon. We’ve also swapped the Kasein for Micropure Whey Protein Isolate for your last meal of the day. It’s important you pay attention to these little details as they make a significant difference in your results.

Here’s a daily meal plan example for individuals who fit the description above:  


Upon rising


500 ml

Meal One: post-morning cardio

Egg whites

1 cup (8 fl. oz.)


Whole eggs

1 large


Cream of brown rice

¼ cup


Natural peanut butter

1 Tsp

Meal Two: Pre-workout meal (60-90 minutes before training)

Chicken breast

125 g


Long grain white rice

½ cup

Meal Two (part 2): Pre-workout shake (15-20 minutes before training)


1 scoop



1 scoop



1 scoop

Himalayan salt

A dash (1-2 turns)

Meal Three: Post-workout (30 minutes after training)


150 g


Green beans

100 g


Baked potato

150 g

Meal Four

Chicken breast

125 g



100 g


Long grain white rice

½ cup


Coconut oil

1 Tbsp

Meal Five

Egg whites

1 cup (8 fl. oz.)


Whole eggs

1 large



100 g

Meal Six

Micropure® Whey Protein Isolate

2 scoops

 **All proteins and carbs are measured cooked, except oatmeal and cream of brown rice which are measured dry.



Download the Week 7 Sample Meal Plan


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