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
2,368
2,500
132 kcal
planned meals
daily target
room for snacks
Your planned meals provide the base. Choose snacks to make up the difference to your personal daily calorie target.
This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in
keto pumpkin seeds spread
0.4 servings ≈ 132 kcal
Hot cacao
0.2 servings ≈ 132 kcal
Keto Vegan Cake in a mug
0.3 servings ≈ 132 kcal
Keto Vegan chia and coconut bowl
0.2 servings ≈ 132 kcal
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
2,368
of 2000.0 kcal
of 2000.0 kcal
118%
of target
of target
+368kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
82%
202.5g |
Fats
|
|
10%
54.3g |
Proteins
|
|
9%
47.7g |
Net Carbs
|
▼
Ketogenic
Targets
Water
1977 /
3700 g
53%
Fiber
72 /
30 g
240%
Protein
54 /
50 g
109%
Net Carbs
48 /
50 g
95%
Total Fat
202 /
70 g
289%
Sodium
4468 /
2300 mg
194%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 1% | Energy | 99% |
| 3% | Protein | 97% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
1.0 : 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
7.6 g
Omega-3
7.3 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 74/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 31/100 | Medium |
 |
Vitamin Density Score | 84/100 | High |
 |
Mineral Density Score | 82/100 | 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 | 2368 kcal |
118%
|
| Protein | 54 g |
109%
|
| Water | 1977 g |
53%
|
| Fiber | 72 g |
240%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1941 ug |
216%
|
| Vitamin C | 392 mg |
435%
|
| Vitamin E | 62 mg |
414%
|
| Vitamin D | 128 ug |
639%
|
| Vitamin K1 | 1363 ug |
1136%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 51 mg |
4257%
|
| Vitamin B2 | 52 mg |
4036%
|
| Vitamin B3 | 103 mg |
642%
|
| Vitamin B5 | 85 mg |
1695%
|
| Vitamin B6 | 52 mg |
4004%
|
| Vitamin B7 | 47 ug |
156%
|
| Vitamin B9 | 1745 ug |
436%
|
| Vitamin B12 | 76 ug |
3162%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1316 mg |
132%
|
| Chromium | 35 ug |
100%
|
| Copper | 5 mg |
564%
|
| Iodine | 683 ug |
456%
|
| Iron | 18 mg |
100%
|
| Manganese | 10 mg |
439%
|
| Magnesium | 888 mg |
222%
|
| Phosphorus | 1270 mg |
181%
|
| Potassium | 6702 mg |
143%
|
| Selenium | 105 ug |
192%
|
| Sodium | 4468 mg |
194%
|
| Zinc | 27 mg |
244%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 119 g |
38%
|
| Net Carbs | 48 g |
95%
|
| Sugars | 20 g |
40%
|
| Starches | 3 g |
6%
|
| Fiber | 72 g |
240%
|
| Soluble Fiber | 6 g |
59%
|
| Insoluble Fiber | 6 g |
29%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 54 g |
109%
|
| Alanine | 2 g |
46%
|
| Arginine † | 4 g |
84%
|
| Aspartic Acid | 5 g |
93%
|
| Cysteine † | 1 g |
170%
|
| Glutamic Acid † | 8 g |
164%
|
| Glycine † | 7 g |
132%
|
| Histidine * | 2 g |
39%
|
| Isoleucine * ^ | 3 g |
63%
|
| Leucine * ^ | 5 g |
108%
|
| Lysine * | 4 g |
87%
|
| Methionine * | 1 g |
180%
|
| Phenylalanine * | 4 g |
74%
|
| Proline † | 3 g |
52%
|
| Serine | 2 g |
42%
|
| Taurine | 0 g | -- |
| Threonine * | 4 g |
71%
|
| Tryptophan * | 1 g |
136%
|
| Tyrosine † | 1 g |
27%
|
| Valine * ^ | 5 g |
103%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 202 g |
289%
|
| Monounsaturated | 112 g |
561%
|
| Polyunsaturated | 35 g |
174%
|
| Omega-3 | 7 g |
37%
|
| Omega-3 ALA | 5 g |
27%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
4%
|
| Omega-6 | 8 g |
38%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 8 g |
38%
|
| Saturated | 43 g |
217%
|
| 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 | 344 mg |
63%
|
| Betaine | 123 mg |
12%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| 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 | 200 mg |
20%
|
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|
Weeks 7-8
Vegan Keto
This is the last block (Weeks 7–8 — Block 4) before the water fast and a particularly important stage of the purge phase (pull-phase).Already adapted to keto, you now take the next step: vegan nutrition, protein restricted to 0.6 g/kg daily, and a 20% calorie deficit, while maintaining 18:6 intermittent fasting.
Goal 1: Deepen the purge stimulus and prepare for the fast.
Lower energy and protein availability intensify the protocol’s dietary restriction, with the intention of reducing growth signaling and supporting cellular recycling, including amino acid reuse. Target 5% of energy from net carbohydrates, maximum 10%. This block extends your adaptation to using fat and ketones for fuel, preparing you for the upcoming water fast.
Lower energy and protein availability intensify the protocol’s dietary restriction, with the intention of reducing growth signaling and supporting cellular recycling, including amino acid reuse. Target 5% of energy from net carbohydrates, maximum 10%. This block extends your adaptation to using fat and ketones for fuel, preparing you for the upcoming water fast.
Goal 2: Begin the three-block microbiome reset strategy.
Blocks 4–6 form a coordinated sequence: low-protein vegan keto → water fast → high-protein vegan nutrition. Calicen’s strategy is to influence the microbial environment before fasting, then favor beneficial microbial activity during refeeding. High fiber remains central, supplying nourishment for gut microbes throughout the eating blocks.
Three features make thise distinctive:
- Progressive deep restriction: the last block with food combines protein and calorie restriction with daily intermittent fasting.
- Unique combination: a vegan-keto, low-protein, high-fiber framework.
- Microbiome Reset Strategy: microbiome preparation connects directly to fasting and plant-based rebuilding afterward.
Make a narrow food selection work for you.
Combining vegan and keto requirements makes variety more challenging. Follow the recipes and explore different preparations of mushrooms, nuts, seeds, avocado, cacao, and olive oil, alongside low-carb vegetables and the kefir included in the plan. Keep nutritional quality high within the tighter calorie budget.
Maintain four cardio sessions weekly—Zones 5, 4, 3, and 2—one weightlifting session, and two daily VILPAs. Support consistency with hydration, sleep, and meditation as you approach the final stage of the purge phase.
At A Glance
- Last block before the water fast
- Vegan keto — exclusively plant-based
- Protein restriction: 0.6 g/kg daily
- 20% calorie deficit
- Net carbs: target 5% of energy, maximum 10%
- High fiber — microbiome reset preparation
- Avocado, nuts, seeds, cacao, olive oil, and mushrooms
- 18:6 intermittent fasting daily
- 4× cardio/week — Zones 5, 4, 3, and 2
- 1× weightlifting/week
- 2× VILPA daily
- Prioritize hydration, sleep, and meditation
What changed
Compared with the previous block
The biggest change is the dietary source towards only vegan. This is very important as this block will setup the system for a wider strategy that causes some fundamental microbiome recomposition.
Compared to before
| Fasting | Same 18:6 | |
| Cardio | Same 4x / Week | |
| Hypertrophy | Same 1x / Week | |
| Carbohydrates | More Calorie restriction | |
| Protein | Less Protein to increment autophagy | |
| Fat | More Calorie restriction |
Nutrition & Fasting
| Protein (g/kg) | : | max. 0.6 |
| Protein (%) | : | max. 12 |
| Carbohydrate (%) | : | max. 10 |
| Fat (%) | : | 75 ±10 |
| Fiber (g/kg) | : | min. 0.6 |
| Energy (%) | : | max. 80 |
| Fasting (h/day) | : | min. 18 |
Fats 75.0%
Carbs 10.0%
Protein 12.0%
Note:
Fiber stays high throughout every block of the Calicen Protocol.
Exercise
| Cardio (days/week) | : | 4 |
| Hypertrophy (days/week) | : | 1 |
| VILPA (session/day) | : | 2 |
Note: Learn the difference between structured exercise and VILPA. click here.
Week's Focus:
Cardio
Wellbeing
| Yoga (days/week) | : | 1 |
| Meditation (days/week) | : | 2.5 |
| Breathwork (days/week) | : | 2.5 |
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
- Keep in mind the purpose of this block (profound microbiome restoration and deep autophagy). Allow the restriction to unfold its benefits.
Do your grocery shopping for the week.
Organize your meal plan (refer to the “suggested daily routine”).
Avoid
- Stop over-snacking (your calorie budget does not allow it).
Stay strict and avoid kitchen improvisation.
Avoid procrastinating VILPA and meditations.
Challenges
- Avoiding excessive consumption is the challenge right now. Snacking between meals is the main culprit.
You will experience lower overall energy levels due to the calorie deficit. Stay focused on this; your body will attempt to overcompensate, which is, in fact, the healthiest aspect of the entire process. Maintain high intensity in your workouts and resist cravings.
Tips
- Cut down on snacks.
- Drink more water. Often it's hydration missing rather than food.
Week Summary
Week Summary Description
