Onyx Lean Muscle.
The recomposition sweet spot. Enough food to push hard sessions and grow lean tissue - not so much you lose your waistline. Bowls, pasta, lean meats, greens, every flavor profile covered.
Unlock all 8 weeks: every meal, recipe, macro, grocery list and coach note.
Who this is for
- →Intermediate lifters in a recomp phase
- →Athletes leaving a cut and entering a build
- →Anyone training 4-6x/week wanting visible results
- →Hybrid athletes splitting strength and conditioning
What you get
- ✓8 weeks of structured, training-day-aware meal plans
- ✓Pasta, bowls, tacos, steak plates - real variety
- ✓Pre/post workout fueling protocol
- ✓Weekly progression notes from the coach
- ✓Grocery staples + Sunday prep checklist
- ✓Macro targets for every single meal
8-Week Schedule
Coach notes
Eat at the top of the kcal range on training days, middle on rest days. Sleep 8h.
3 eggs scrambled, 2 slices sourdough, 1/2 avocado, side of berries.
150g grilled chicken, 90g cooked whole-wheat pasta, 1 tbsp pesto, cherry tomatoes, spinach, parmesan.
1.5 scoops whey blended with 1 banana + 250ml low-fat milk.
150g lean ground beef, 1 cup marinara, garlic, onion, served over 90g cooked penne. Side of green salad.
Blend 50g oats, 1 scoop whey, 1 banana, 3 egg whites, 1 tsp baking powder. Cook in non-stick. Top with 1 tbsp peanut butter.
150g flank steak, 200g roasted sweet potato wedges, big side salad with 1 tbsp olive oil + balsamic.
3 rice cakes topped with 150g cottage cheese and strawberries.
150g chicken thigh (skinless), 120g cooked rice, broccoli, carrots, 1 tbsp low-sodium teriyaki, sesame seeds.
Blend 50g oats, 1 scoop whey, 1 banana, 3 egg whites, 1 tsp baking powder. Cook in non-stick. Top with 1 tbsp peanut butter.
120g cooked salmon over 120g jasmine rice, edamame, cucumber, carrot, 1/2 avocado, soy-sesame drizzle.
1.5 scoops whey blended with 1 banana + 250ml low-fat milk.
150g salmon, 200g roasted potatoes, side of greens with lemon and olive oil.
300g 2% Greek yogurt, 40g granola, 1/2 cup blueberries, 1 tbsp honey, 10g almonds.
120g cooked quinoa, 100g chickpeas, cherry tomatoes, cucumber, olives, 60g feta, 1 tbsp olive oil, lemon.
60g hummus, 1 small whole-wheat pita, carrots, cucumber, bell pepper sticks.
150g shrimp seasoned with chili-lime, 3 corn tortillas, slaw, 2 tbsp Greek yogurt-lime sauce, side of black beans.
3 eggs scrambled, 2 slices sourdough, 1/2 avocado, side of berries.
150g grilled chicken, 90g cooked whole-wheat pasta, 1 tbsp pesto, cherry tomatoes, spinach, parmesan.
3 rice cakes topped with 150g cottage cheese and strawberries.
150g chicken thigh (skinless), 120g cooked rice, broccoli, carrots, 1 tbsp low-sodium teriyaki, sesame seeds.
3 eggs scrambled, 2 slices sourdough, 1/2 avocado, side of berries.
150g flank steak, 200g roasted sweet potato wedges, big side salad with 1 tbsp olive oil + balsamic.
1.5 scoops whey blended with 1 banana + 250ml low-fat milk.
150g lean ground beef, 1 cup marinara, garlic, onion, served over 90g cooked penne. Side of green salad.
300g 2% Greek yogurt, 40g granola, 1/2 cup blueberries, 1 tbsp honey, 10g almonds.
120g cooked quinoa, 100g chickpeas, cherry tomatoes, cucumber, olives, 60g feta, 1 tbsp olive oil, lemon.
60g hummus, 1 small whole-wheat pita, carrots, cucumber, bell pepper sticks.
150g salmon, 200g roasted potatoes, side of greens with lemon and olive oil.
Grocery staples
- ·Chicken breast & thigh, lean ground beef, flank steak, salmon, shrimp
- ·Whole eggs, egg whites, 2% Greek yogurt, cottage cheese, whey
- ·Sourdough, whole-wheat pasta, jasmine rice, oats, sweet potato, potatoes, corn tortillas, pita
- ·Quinoa, chickpeas, black beans, edamame, kidney beans
- ·Broccoli, spinach, kale, carrots, peppers, cherry tomatoes, cucumber, avocado, mixed greens
- ·Berries, banana, apple, lemon, lime
- ·Olive oil, sesame oil, pesto, marinara, tahini, hummus, peanut butter, almonds
Cooking & prep tips
- ✓Cook a tray of rice + a tray of roasted veg every Sunday - half the week is done.
- ✓Marinate proteins the night before. 20 min wins.
- ✓Use a kitchen scale - 'one scoop' is not a measurement.
- ✓Front-load carbs around training, not at midnight.