Personal planNot a bulkNot a cut

6-day meal plan for lean recomposition

Built for a 39-year-old, 5'5" Filipino male at 51–53 kg with a small appetite, current push-up and dumbbell-squat work, and a lean, defined, athletic look — not bodybuilding bulk. Structured meals Mon–Sat; Sunday is cheat day.

Weight target: Hold ~51–53 kg
Protein: 80–95 g
Calories: 1,550–1,720 kcal
Training: Push-ups + 5 kg squats

Energy band

Same dishes. Fuel uses bigger rice and protein portions.

~1,570 kcal today

Lighter plates: ~150 g cooked rice and ~120 g protein per main meal.

1. Strategy

Why this fits you

At 51–53 kg and 165 cm, you are already light. This is a Mon–Sat plan with Sunday as a free cheat day. Same simple meals Mon–Sat — only lunch and dinner protein rotates — so it is easier to shop for and repeat.

Plan covers Monday–Saturday. Sunday is your cheat day — no structured meals.
Breakfast is almost always 1 egg, 2 slices bread, plus either a small banana or 1 glass milk.
Lunch and dinner follow one template: cooked rice (weighed), cooked protein, and 1 serving vegetables.
Protein rotates through chicken, fish, lean pork, and lean beef. Cook it however you already do at home — adobo, grilled, sautéed, or sinigang-style is fine.
Snacks stay small: Greek yogurt, milk, fruit, or a small handful of nuts — not a fourth full meal.
Hold uses ~150 g cooked rice and ~120 g protein per main meal. Fuel uses ~225 g rice and ~150 g protein to land near 1,900 kcal.

2. Mon–Sat meal plan

Mon–Sat simple meals — only lunch/dinner protein rotates. Sunday is cheat day (not listed). Breakfast is usually 1 egg, 2 slices bread, plus banana or milk.

Day	Breakfast	Lunch	Snack	Dinner
MondayToday	Egg, bread, banana 1 egg 2 slices bread 1 small banana	Rice, chicken, vegetables 1 cup cooked rice (~150 g) ~120 g cooked chicken 1 serving vegetables	Greek yogurt 1 serving Greek yogurt (~150 g)	Rice, fish, vegetables 1 cup cooked rice (~150 g) ~120 g cooked fish 1 serving vegetables
Tuesday	Egg, bread, milk 1 egg 2 slices bread 1 glass milk (~240 ml)	Rice, lean pork, vegetables 1 cup cooked rice (~150 g) ~120 g cooked lean pork 1 serving vegetables	Banana and nuts 1 small banana Small handful of nuts (~15 g)	Rice, fish, vegetables 1 cup cooked rice (~150 g) ~120 g cooked fish 1 serving vegetables
Wednesday	Egg, bread, banana 1 egg 2 slices bread 1 small banana	Rice, chicken, vegetables 1 cup cooked rice (~150 g) ~120 g cooked chicken 1 serving vegetables	Greek yogurt 1 serving Greek yogurt (~150 g)	Rice, lean beef, vegetables 1 cup cooked rice (~150 g) ~120 g cooked lean beef 1 serving vegetables
Thursday	Egg, bread, milk 1 egg 2 slices bread 1 glass milk (~240 ml)	Rice, fish, vegetables 1 cup cooked rice (~150 g) ~120 g cooked fish 1 serving vegetables	Banana and Greek yogurt 1 small banana 1 serving Greek yogurt (~150 g)	Rice, chicken, vegetables 1 cup cooked rice (~150 g) ~120 g cooked chicken 1 serving vegetables
Friday	Egg, bread, banana 1 egg 2 slices bread 1 small banana	Rice, lean pork, vegetables 1 cup cooked rice (~150 g) ~120 g cooked lean pork 1 serving vegetables	Milk and banana 1 glass milk (~240 ml) 1 small banana	Rice, fish, vegetables 1 cup cooked rice (~150 g) ~120 g cooked fish 1 serving vegetables
Saturday	Egg, bread, milk 1 egg 2 slices bread 1 glass milk (~240 ml)	Rice, chicken, vegetables 1 cup cooked rice (~150 g) ~120 g cooked chicken 1 serving vegetables	Greek yogurt and fruit 1 serving Greek yogurt (~150 g) 1 small serving fruit	Rice, lean beef, vegetables 1 cup cooked rice (~150 g) ~120 g cooked lean beef 1 serving vegetables

Day detail

MondayToday

~91 g protein · ~1570 kcal · Template day: egg + bread breakfast, rice + protein + veg for lunch and dinner.

Breakfast

~15 g protein · ~320 kcal

Egg, bread, banana

1 egg
2 slices bread
1 small banana

Lunch

~33 g protein · ~570 kcal

Rice, chicken, vegetables

1 cup cooked rice (~150 g)
~120 g cooked chicken
1 serving vegetables

Snack

~13 g protein · ~140 kcal

Greek yogurt

1 serving Greek yogurt (~150 g)

Dinner

~30 g protein · ~540 kcal

Rice, fish, vegetables

1 cup cooked rice (~150 g)
~120 g cooked fish
1 serving vegetables

3. Daily protein & calories

Numbers are realistic kitchen estimates, including typical home-cooking oil. They are not exact. Target band: 80–95 g protein; calories follow the hold energy switch (1,550–1,720 kcal).

Monday

Today

91 g · 1,570 kcal

Template day: egg + bread breakfast, rice + protein + veg for lunch and dinner.

Tuesday

89 g · 1,670 kcal

Same structure as Monday. Only lunch protein and snack change.

Wednesday

94 g · 1,600 kcal

Beef at dinner instead of fish. Breakfast and lunch match Monday.

Thursday

99 g · 1,690 kcal

Fish at lunch, chicken at dinner. Snack combines banana and yogurt.

Friday

86 g · 1,720 kcal

Back to fish at dinner. Pork at lunch like Tuesday.

Saturday

101 g · 1,690 kcal

Weekend version of the same template. Beef at dinner like Wednesday.

Day	Approx. protein	Approx. calories	Notes
MondayToday	91 g	1,570 kcal	Template day: egg + bread breakfast, rice + protein + veg for lunch and dinner.
Tuesday	89 g	1,670 kcal	Same structure as Monday. Only lunch protein and snack change.
Wednesday	94 g	1,600 kcal	Beef at dinner instead of fish. Breakfast and lunch match Monday.
Thursday	99 g	1,690 kcal	Fish at lunch, chicken at dinner. Snack combines banana and yogurt.
Friday	86 g	1,720 kcal	Back to fish at dinner. Pork at lunch like Tuesday.
Saturday	101 g	1,690 kcal	Weekend version of the same template. Beef at dinner like Wednesday.

4. Simple adjustments

If you are too hungry

Add 1 serving vegetables or a small cup of clear soup (tinola/sinigang broth) before increasing rice.
Add 1 small banana or 1 glass milk between meals rather than doubling lunch.
If still hungry after dinner, add 1 boiled egg — not a second cup of rice first.

If you are losing weight

Switch to Fuel (~1,900 kcal) or add 1 glass of milk once per day on Hold.
Cook lunch and dinner with 1 extra teaspoon of oil, or keep a little more sauce on the rice.
Do not jump to a bulk. Re-check weight after 10–14 days of the higher band.

If protein is short

Add 1 egg (about 6–7 g protein).
Swap regular yogurt for Greek yogurt, or add 1 glass of milk.
Keep fish/meat at the Fuel end of ~150 g cooked on 1½ cups rice (~225 g).

5. Hydration

About 2.0–2.5 liters of water across the day

In Philippine heat, drink a glass on waking, a glass with each meal, and extra around your push-up/squat session. Pale-yellow urine is a better guide than forcing 4–5 liters. Skip sugary drinks as the default; unsweetened iced tea or plain water is enough.

This is food coaching for a healthy adult, not medical nutrition therapy. Portions are approximate. No protein powder or supplements are required.