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.
Your meals, workouts and wellbeing live together. No gathering advice from scattered tabs, apps and notes to build your own schedule.
Track what you do with Journal
Log meals, monitor calories and record activities in Calicen. Your plan and your actual day stay connected.
Nutrition
Meals
Snacks to reach your daily calorie target
2,096
2,500
404 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
Hot cacao
0.5 servings ≈ 404 kcal
Grain Free "Instant Oats"
0.9 servings ≈ 404 kcal
Keto Vegan chia and coconut bowl
0.6 servings ≈ 404 kcal
Keto Vegan Cake in a mug
1 servings ≈ 404 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
2,096
of 2000.0 kcal
of 2000.0 kcal
105%
of target
of target
+96kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
75%
164.3g |
Fats
|
|
17%
84.3g |
Proteins
|
|
8%
38.3g |
Net Carbs
|
▼
Ketogenic
Targets
Water
1862 /
3700 g
50%
Fiber
46 /
30 g
154%
Protein
84 /
50 g
169%
Net Carbs
38 /
50 g
76%
Total Fat
164 /
70 g
235%
Sodium
1959 /
2300 mg
85%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 17% | Energy | 83% |
| 31% | Protein | 69% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.8 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
8.0 g
Omega-3
9.5 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 85/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 54/100 | Medium |
 |
Vitamin Density Score | 95/100 | Excellent |
 |
Mineral Density Score | 90/100 | 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 | 2096 kcal |
105%
|
| Protein | 84 g |
169%
|
| Water | 1862 g |
50%
|
| Fiber | 46 g |
154%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2972 ug |
330%
|
| Vitamin C | 327 mg |
364%
|
| Vitamin E | 50 mg |
335%
|
| Vitamin D | 131 ug |
654%
|
| Vitamin K1 | 986 ug |
822%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 51 mg |
4250%
|
| Vitamin B2 | 52 mg |
4028%
|
| Vitamin B3 | 92 mg |
578%
|
| Vitamin B5 | 81 mg |
1620%
|
| Vitamin B6 | 51 mg |
3940%
|
| Vitamin B7 | 43 ug |
144%
|
| Vitamin B9 | 1503 ug |
376%
|
| Vitamin B12 | 77 ug |
3222%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1197 mg |
120%
|
| Chromium | 35 ug |
100%
|
| Copper | 4 mg |
400%
|
| Iodine | 368 ug |
245%
|
| Iron | 17 mg |
93%
|
| Manganese | 11 mg |
480%
|
| Magnesium | 692 mg |
173%
|
| Phosphorus | 1247 mg |
178%
|
| Potassium | 5153 mg |
110%
|
| Selenium | 140 ug |
254%
|
| Sodium | 1959 mg |
85%
|
| Zinc | 26 mg |
232%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 84 g |
27%
|
| Net Carbs | 38 g |
76%
|
| Sugars | 20 g |
41%
|
| Starches | 1 g |
1%
|
| Fiber | 46 g |
154%
|
| Soluble Fiber | 2 g |
20%
|
| Insoluble Fiber | 2 g |
9%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 84 g |
169%
|
| Alanine | 4 g |
73%
|
| Arginine † | 6 g |
128%
|
| Aspartic Acid | 8 g |
163%
|
| Cysteine † | 2 g |
278%
|
| Glutamic Acid † | 13 g |
259%
|
| Glycine † | 12 g |
235%
|
| Histidine * | 2 g |
47%
|
| Isoleucine * ^ | 5 g |
104%
|
| Leucine * ^ | 9 g |
177%
|
| Lysine * | 6 g |
116%
|
| Methionine * | 2 g |
281%
|
| Phenylalanine * | 5 g |
101%
|
| Proline † | 4 g |
81%
|
| Serine | 4 g |
82%
|
| Taurine | 1 g |
345%
|
| Threonine * | 4 g |
85%
|
| Tryptophan * | 3 g |
297%
|
| Tyrosine † | 2 g |
50%
|
| Valine * ^ | 7 g |
137%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 164 g |
235%
|
| Monounsaturated | 80 g |
400%
|
| Polyunsaturated | 37 g |
185%
|
| Omega-3 | 10 g |
48%
|
| Omega-3 ALA | 8 g |
38%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
5%
|
| Omega-6 | 8 g |
40%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 8 g |
40%
|
| Saturated | 37 g |
185%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 548 mg |
183%
|
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 | 686 mg |
125%
|
| Betaine | 33 mg |
3%
|
| 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 | 0 mg | -- |
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|
Weeks 3-4
Start Pescatarian Keto
Weeks 3–4 mark the start of the keto phase and an increase in the intensity of the purge phase (pull-phase). After the first two weeks, we adjust nutrition, fasting, and training to introduce a stronger stimulus as your body adapts.
Goal 1: Elevate the purge stimulus.
Extend intermittent fasting to 18:6 and reduce calorie intake to 90% of maintenance calories. Within Calicen, these changes are intended to support the body’s cleansing capacity by targeting cellular maintenance and recycling processes.
Extend intermittent fasting to 18:6 and reduce calorie intake to 90% of maintenance calories. Within Calicen, these changes are intended to support the body’s cleansing capacity by targeting cellular maintenance and recycling processes.
Goal 2: Transition toward ketosis and greater use of fat for fuel.
Adopt a high-fiber, dairy-free ovo-pescatarian keto diet, combining fish, seafood, and eggs with low-carbohydrate plant foods. Target 5% of daily energy from net carbohydrates, with a maximum of 10%. Follow the block’s recipes to keep fiber high while making the transition practical.
Cardio becomes the main training focus.
The weekly plan shifts to four cardio sessions—one each in Zones 5, 4, 3, and 2—and one weightlifting session. Continue two daily VILPAs, keeping vigorous movement woven into everyday life alongside scheduled training.
The weekly plan shifts to four cardio sessions—one each in Zones 5, 4, 3, and 2—and one weightlifting session. Continue two daily VILPAs, keeping vigorous movement woven into everyday life alongside scheduled training.
Make hydration part of the transition.
Spread several hydrating drinks throughout the day and follow the plan’s electrolyte guidance. Prepare meals ahead, protect your sleep, and maintain daily meditation as you settle into the new rhythm.
A longer fasting window, a modest calorie deficit, keto nutrition, and more cardio now work together to advance the purge phase. Stay consistent and give yourself time to adapt.
At A Glance
- 18:6 intermittent fasting daily
- 10% calorie deficit
- High-fiber, dairy-free ovo-pescatarian keto diet
- Avocado, nuts, seeds, low-carb vegetables, seafood, and eggs
- Net carbs: target 5% of energy, maximum 10%
- 1× weightlifting session/week
- 4× cardio sessions/week — Zones 5, 4, 3, and 2
- 2× VILPA daily
- Several hydrating drinks throughout the day
- Follow the plan’s electrolyte guidance
What changed
Compared with the previous block
More Pull (more restriction) compared to the previous block. The big factor is the shift from Pescatarian to Keto-Pescatarian. Energy will be delivered mostly from Avocado, Nuts, seeds and a variety of sea foods. Also IF changes from 16:8 to 18:6. Now we are in a deep ketogenic state.
Compared to before
| Fasting | from 16:8 -> 18:6 | |
| Cardio | 3x -> 4x / week | |
| Hypertrophy | 2x -> 1x / week (combined with some force training) | |
| Carbohydrates | full keto | |
| Protein | 25% less protein | |
| Fat | increase to keto-fat levels |
Nutrition & Fasting
| Protein (g/kg) | : | max. 1.3 |
| Protein (%) | : | max. 20 |
| Carbohydrate (%) | : | max. 10 |
| Fat (%) | : | 75 ±5 |
| Fiber (g/kg) | : | min. 0.6 |
| Energy (%) | : | max. 90 |
| Fasting (h/day) | : | min. 18 |
Fats 75.0%
Carbs 10.0%
Protein 20.0%
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
- Buy groceries for the week
- Schedule your meal plan (check out 'suggested day routine')
Avoid
- Avoid any sweetness that you are unaware of its origin. Stepping out of keto happens through carbs. Your taste buds help you identify them.
- Avoid carbs in any snack.
- Avoid overeating.
Challenges
- It is difficult to estimate calories. Your intuition will fool you. Measure your quantities.
- Carbs are everywhere, and you may will accidentally consume them excessively. Learn bit by bit food marcos composition.
Tips
- Allow yourself to feel the sensation of a little hunger before bed. If you feel (a little bit) hungry, you hit the perfect level for fat loss and pull-stimulus.
Week Summary
Week Summary Description
