Food, training & wellbeing by the minute.
Meals, recipes, training and timing are laid out for the day. Open your plan and see your next step.
Today. Perfected.
Your whole day, in one guide.
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Nutrition
Meals
Snacks to reach your daily calorie target
2,753
2,500
-253 kcal
planned meals
daily target
Your calorie budget is spent. No more snacks today.
This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in
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Training
Exercises
No main exercise is assigned to this routine.
Daily activation
VILPAs
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Mind & recovery
Wellbeing
Choose one guided practice
Guided Cyclic sighing
30 min · EN
Guided Cyclic Sighing — Anxiety Relief
10 min · EN
Guided Cyclic sighing
10 min · EN
Cyclic Sighing - with Andrew Huberman
5 min · EN
24-hour overview
Your day at a glance
See how meals, exercise, VILPAs, and recovery fit together across the day.
Practical help
24h Cronogram
Summary of a day's rhythm
Nutrition Dashboard
Targets
Calories
2,753
of 2000.0 kcal
of 2000.0 kcal
138%
of target
of target
+753kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
59%
169.9g |
Fats
|
|
28%
179.6g |
Proteins
|
|
14%
90.5g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
2467 /
3700 g
67%
Fiber
78 /
30 g
261%
Protein
180 /
50 g
359%
Net Carbs
91 /
50 g
181%
Total Fat
170 /
70 g
243%
Sodium
4835 /
2300 mg
210%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 1% | Energy | 99% |
| 4% | Protein | 96% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
1.8 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Omega-3 to 6 ratio is balanced.
Omega-6
20.8 g
Omega-3
11.6 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 81/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 87/100 | High |
 |
Vitamin Density Score | 70/100 | High |
 |
Mineral Density Score | 69/100 | High |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 2753 kcal |
138%
|
| Protein | 180 g |
359%
|
| Water | 2467 g |
67%
|
| Fiber | 78 g |
261%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2840 ug |
316%
|
| Vitamin C | 549 mg |
610%
|
| Vitamin E | 61 mg |
406%
|
| Vitamin D | 130 ug |
651%
|
| Vitamin K1 | 1032 ug |
860%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 52 mg |
4361%
|
| Vitamin B2 | 52 mg |
4005%
|
| Vitamin B3 | 103 mg |
645%
|
| Vitamin B5 | 81 mg |
1618%
|
| Vitamin B6 | 53 mg |
4047%
|
| Vitamin B7 | 16 ug |
53%
|
| Vitamin B9 | 2081 ug |
520%
|
| Vitamin B12 | 77 ug |
3199%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1830 mg |
183%
|
| Chromium | 35 ug |
100%
|
| Copper | 7 mg |
729%
|
| Iodine | 607 ug |
405%
|
| Iron | 34 mg |
190%
|
| Manganese | 19 mg |
829%
|
| Magnesium | 1331 mg |
333%
|
| Phosphorus | 2873 mg |
410%
|
| Potassium | 9317 mg |
198%
|
| Selenium | 110 ug |
200%
|
| Sodium | 4835 mg |
210%
|
| Zinc | 36 mg |
324%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 168 g |
54%
|
| Net Carbs | 91 g |
181%
|
| Sugars | 29 g |
59%
|
| Starches | 5 g |
11%
|
| Fiber | 78 g |
261%
|
| Soluble Fiber | 9 g |
87%
|
| Insoluble Fiber | 9 g |
44%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 180 g |
359%
|
| Alanine | 7 g |
145%
|
| Arginine † | 15 g |
298%
|
| Aspartic Acid | 19 g |
386%
|
| Cysteine † | 2 g |
271%
|
| Glutamic Acid † | 30 g |
602%
|
| Glycine † | 20 g |
400%
|
| Histidine * | 4 g |
87%
|
| Isoleucine * ^ | 9 g |
181%
|
| Leucine * ^ | 15 g |
306%
|
| Lysine * | 10 g |
196%
|
| Methionine * | 3 g |
410%
|
| Phenylalanine * | 9 g |
175%
|
| Proline † | 9 g |
173%
|
| Serine | 8 g |
163%
|
| Taurine | 3 g |
691%
|
| Threonine * | 6 g |
125%
|
| Tryptophan * | 5 g |
515%
|
| Tyrosine † | 6 g |
115%
|
| Valine * ^ | 10 g |
193%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 170 g |
243%
|
| Monounsaturated | 74 g |
368%
|
| Polyunsaturated | 56 g |
280%
|
| Omega-3 | 12 g |
58%
|
| Omega-3 ALA | 10 g |
49%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
4%
|
| Omega-6 | 21 g |
104%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 21 g |
104%
|
| Saturated | 32 g |
159%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 250 mg |
100%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 15 mg |
300%
|
| Choline | 445 mg |
81%
|
| Betaine | 110 mg |
11%
|
| Inositol | 0 mg | -- |
| Lycopene | 2004 mg |
200%
|
| Lutein | 39 mg |
4%
|
| Zeaxanthin | 0 mg | -- |
| Piperine | 2 g |
20%
|
| Curcumin | 80 mg |
100%
|
| Withanolides | 3 mg |
100%
|
| Hyaluronic Acid | 250 mg |
100%
|
| Boron | 3 ug |
100%
|
| Strontium | 1 ug |
100%
|
| Theobromine | 320 mg |
32%
|
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|
Weeks 10-11
Vegan High Protein
The reintroduction of proteins and calories has a profound impact. Naturally, refeeding must be approached with care. Subsequently, all the changes that occur will contribute to the reconstruction of the entire body: the microbiome, as well as organ and muscle tissues, will be rebuilt.
Microbiome: During the two weeks of the vegan ketogenic diet, the microbiome was nurtured. The preceding week, dedicated to a water-only fast, eliminated the weaker strains within the microbiome. Now, during weeks 10 and 11, we are replenishing the microbiome with a vegan diet rich in protein and fiber. This lays the foundation and completes the microbiome recomposition cycle, fostering its healthy development—a process essential for producing the hormones, vitamins, and other elements required for a healthy life.
Refeeding: On Monday morning, eat half an avocado with some salt. If you feel well, have your first full meal two hours later: lentil soup (rich in protein) served with tomatoes and mushrooms. If you find your stomach is sensitive, reduce the portion sizes and eat smaller meals every three hours—for example, a bit of avocado with salt or a few peanuts. If you feel fine after your first meal of lentils, you can proceed as planned, following the suggested meal plan.
Why a protein-rich vegan diet?
After nine weeks of increasing restriction, the body becomes highly receptive to protein. A high protein intake will serve as a powerful stimulus for muscle and tissue growth. At this stage, the body craves protein and will utilize it with maximum efficiency. Choosing a vegan option ensures that the protein consumed also supports a healthy microbiome. In this way, both the body’s tissues and the microbiome are nourished and rebuilt.
Microbiome: During the two weeks of the vegan ketogenic diet, the microbiome was nurtured. The preceding week, dedicated to a water-only fast, eliminated the weaker strains within the microbiome. Now, during weeks 10 and 11, we are replenishing the microbiome with a vegan diet rich in protein and fiber. This lays the foundation and completes the microbiome recomposition cycle, fostering its healthy development—a process essential for producing the hormones, vitamins, and other elements required for a healthy life.
Refeeding: On Monday morning, eat half an avocado with some salt. If you feel well, have your first full meal two hours later: lentil soup (rich in protein) served with tomatoes and mushrooms. If you find your stomach is sensitive, reduce the portion sizes and eat smaller meals every three hours—for example, a bit of avocado with salt or a few peanuts. If you feel fine after your first meal of lentils, you can proceed as planned, following the suggested meal plan.
Why a protein-rich vegan diet?
After nine weeks of increasing restriction, the body becomes highly receptive to protein. A high protein intake will serve as a powerful stimulus for muscle and tissue growth. At this stage, the body craves protein and will utilize it with maximum efficiency. Choosing a vegan option ensures that the protein consumed also supports a healthy microbiome. In this way, both the body’s tissues and the microbiome are nourished and rebuilt.
At A Glance
- Vegan
- High Protein
- 14:10 moderate fasting window
- microbiome reset
- muscle growth starting
- 4x weight lifting / week
- 1x Cardio / week
What changed
Compared with the previous block
Refeeding with high protein vegan diet. And exercise changes from cardio-focused to weight-lifting-focused. Back to 100% maintenance calories.
Compared to before
| Fasting | Moderate. 14:10 window | |
| Cardio | 1x cardio Z5 / week + included walking | |
| Hypertrophy | 4x weight lifting / week | |
| Carbohydrates | Balanced cardio | |
| Protein | High protein | |
| Fat | Balanced fat |
Nutrition & Fasting
| Protein (g/kg) | : | 2 ±0.2 |
| Protein (%) | : | 25 ±5 |
| Carbohydrate (%) | : | 40 ±10 |
| Fat (%) | : | 35 ±10 |
| Fiber (g/kg) | : | min. 0.6 |
| Energy (%) | : | 100 ±5 |
| Fasting (h/day) | : | min. 14 |
Fats 35.0%
Carbs 40.0%
Protein 25.0%
Note:
Fiber stays high throughout every block of the Calicen Protocol.
Exercise
| Cardio (days/week) | : | 1 |
| Hypertrophy (days/week) | : | 4 |
| VILPA (session/day) | : | 2 |
Note: Learn the difference between structured exercise and VILPA. click here.
Week's Focus:
Hypertrophy
Wellbeing
| Yoga (days/week) | : | 2 |
| Meditation (days/week) | : | 2 |
| Breathwork (days/week) | : | 2 |
Mon
Tue
Wed
OR
Thu
Fri
Sat
Sun
= Breathwork
= Meditation
= Yoga
Suggestion Note:
Feel free to mix and match the activities as you see fit.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
ToDo
- Buy groceries for the entire week.
Prep your meal.
Prep your snacks.
Sleep well.
Avoid
- Avoid any animal products.
Favour quality food over quantity.Meide jegliche tierischen Produkte.
Bevorzuge bei Lebensmitteln Qualität gegenüber Quantität.
Challenges
- During this first week following a water fast, you will begin to feel hungry again. You must exercise restraint to avoid overeating; hunger requires discipline. After a few days, it becomes much easier to manage this sensation.
Tips
- Add as much time as possible—walking or jogging in Zone 2—to the end of your workouts.
Look for protein-rich snack options. Carefully calculate the portion sizes.
Week Summary
Week Summary Description
