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.
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Your whole day, in one guide.
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Plan
IN 100224 DAYS
Scheduled for today are meals, training and wellbeing. Learn about Weeks 12–13 →
Nutrition
Meals
Snacks to reach your daily calorie target
2,353
2,500
147 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
Protein with cacao and berries
0.4 servings ≈ 147 kcal
Cinnamon apple pudding
0.3 servings ≈ 147 kcal
Chickpea hummus
1 servings ≈ 147 kcal
Fruit and nuts snack
0.4 servings ≈ 147 kcal
Apple and peanut butter
0.4 servings ≈ 147 kcal
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Kefir snack
0.3 servings ≈ 147 kcal
Training
Exercises
Daily activation
VILPAs
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
2,353
of 2000.0 kcal
of 2000.0 kcal
118%
of target
of target
+353kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
63%
157.1g |
Fats
|
|
21%
120.2g |
Proteins
|
|
16%
91.2g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
2307 /
3700 g
62%
Fiber
53 /
30 g
176%
Protein
120 /
50 g
240%
Net Carbs
91 /
50 g
182%
Total Fat
157 /
70 g
224%
Sodium
2121 /
2300 mg
92%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 8% | Energy | 92% |
| 28% | Protein | 72% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
2.1 : 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
19.1 g
Omega-3
9.2 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 82/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 68/100 | High |
 |
Vitamin Density Score | 81/100 | High |
 |
Mineral Density Score | 80/100 | 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 | 2353 kcal |
118%
|
| Protein | 120 g |
240%
|
| Water | 2307 g |
62%
|
| Fiber | 53 g |
176%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2505 ug |
278%
|
| Vitamin C | 569 mg |
632%
|
| Vitamin E | 50 mg |
333%
|
| Vitamin D | 128 ug |
638%
|
| Vitamin K1 | 972 ug |
810%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 52 mg |
4317%
|
| Vitamin B2 | 52 mg |
3976%
|
| Vitamin B3 | 100 mg |
623%
|
| Vitamin B5 | 79 mg |
1589%
|
| Vitamin B6 | 52 mg |
4013%
|
| Vitamin B7 | 10 ug |
32%
|
| Vitamin B9 | 1632 ug |
408%
|
| Vitamin B12 | 76 ug |
3162%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1234 mg |
123%
|
| Chromium | 35 ug |
100%
|
| Copper | 5 mg |
576%
|
| Iodine | 323 ug |
215%
|
| Iron | 18 mg |
99%
|
| Manganese | 15 mg |
658%
|
| Magnesium | 1212 mg |
303%
|
| Phosphorus | 2430 mg |
347%
|
| Potassium | 8786 mg |
187%
|
| Selenium | 90 ug |
163%
|
| Sodium | 2121 mg |
92%
|
| Zinc | 32 mg |
287%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 144 g |
46%
|
| Net Carbs | 91 g |
182%
|
| Sugars | 29 g |
58%
|
| Starches | 5 g |
9%
|
| Fiber | 53 g |
176%
|
| Soluble Fiber | 6 g |
59%
|
| Insoluble Fiber | 6 g |
29%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 120 g |
240%
|
| Alanine | 4 g |
74%
|
| Arginine † | 8 g |
163%
|
| Aspartic Acid | 9 g |
183%
|
| Cysteine † | 1 g |
199%
|
| Glutamic Acid † | 15 g |
301%
|
| Glycine † | 12 g |
243%
|
| Histidine * | 2 g |
41%
|
| Isoleucine * ^ | 4 g |
81%
|
| Leucine * ^ | 7 g |
146%
|
| Lysine * | 4 g |
82%
|
| Methionine * | 2 g |
231%
|
| Phenylalanine * | 4 g |
81%
|
| Proline † | 4 g |
86%
|
| Serine | 4 g |
77%
|
| Taurine | 1 g |
345%
|
| Threonine * | 3 g |
62%
|
| Tryptophan * | 2 g |
254%
|
| Tyrosine † | 3 g |
56%
|
| Valine * ^ | 5 g |
94%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 157 g |
224%
|
| Monounsaturated | 68 g |
342%
|
| Polyunsaturated | 48 g |
240%
|
| Omega-3 | 9 g |
46%
|
| Omega-3 ALA | 7 g |
36%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
5%
|
| Omega-6 | 19 g |
96%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 19 g |
95%
|
| Saturated | 34 g |
172%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 242 mg |
81%
|
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 | 286 mg |
52%
|
| Betaine | 109 mg |
11%
|
| 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 12-13
Start Mediterranean
This is the second growth block, with protein intake kept high as we introduce selected animal products within a Mediterranean dietary pattern.
The focus is to fully embrace a Mediterranean lifestyle: plenty of legumes, vegetables, nuts and seeds, alongside eggs, some cheese, fish and moderate amounts of minimally processed meat. This block begins several weeks of enjoying a broader spectrum of foods while keeping whole foods at the foundation.
Goal: Maintain a strong stimulus for muscle growth while keeping calories at maintenance.
Increase the hypertrophic stimulus (muscle growth): The previous high-protein vegan block provided the protein needed to support muscle and tissue growth. This block continues that momentum by adding selected animal proteins to the plant-rich foundation, broadening the sources of essential amino acids available to support muscle protein synthesis.
Within the protocol, this dietary transition is intended to reinforce the growth stimulus alongside four weekly weightlifting sessions. Protein remains high to support growth-related signaling, including mTOR, muscle development and normal tissue renewal.
At A Glance
- Mediterranean Diet
- 100% Maintenance Calories
- 4x Weight Lifting / week
- 1x Cardio Z5 / week
- introduction of diary, eggs and meats
- VILPAs daily
- Meditation/Yoga daily
What changed
Compared with the previous block
From Vegan to Mediterranean. Body stimulus towards muscle growth is held high through this change.
Compared to before
| Fasting | Regular 12h break, without active fasting | |
| Cardio | 1x Cardio Z5 / week | |
| Hypertrophy | 4x Weight Lifting / week | |
| Carbohydrates | Same as block before |
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 week
- train hard
- sleep well
- Eat at 100% maintenance calories level
- Enjoy the full grocery availability
Avoid
- avoid overly focus on animal products.
- avoid overconsumption. keep at 100% maintenance calories
- avoid eating past 12h
Challenges
- as there is no active fasting, one forgets that the digestive system requires a pause. Still respect your GI's recovery time of 12h.
- To train hard at the gym sustained can be hard. The results will show, keep going. You will thank yourself later, a lot.
Tips
- A lot of good food to your disposal. try new recipes
Week Summary
Week Summary Description
