FuelQ Pro · $9/month
Weekly meal plans
Weekly meal plans are the meals, the on-bike fuel, and the recovery food for the sessions already on a cyclist's calendar. FuelQ Pro writes them for riders who train without a coach and already use Strava, Garmin, or WHOOP. The training week stays yours. The product decides what to eat around that week. It does not write a workout plan.
A weekly meal plan starts from the load you already logged. An easy day keeps carbohydrate closer to ordinary meals. A long ride raises carbohydrate before and during the session, then replaces some of the sweat afterward. Protein stays in the day on both. The ranges on this page come from the ACSM carbohydrate and fluid consensus and the ISSN protein position stand, about 1.6–2.2 g of protein per kg of body weight. They are a starting point, not medical advice, and not one menu for every rider.
What weekly meal plans covers
- The meals for the week you already have, scaled to the session that day.
- On-bike carbohydrate, fluid, and sodium for the long ride, practiced before you need it.
- A separate fueling plan for each race you add, rebuilt when the course or the weather changes.
- Recovery food after the session you actually did, not a second workout plan.
A worked week of meals
One worked week for a rider near 70 kg who already has these sessions. Portions move with body mass. The on-bike numbers are the ACSM starting range for that duration.
| Day | Session | Meals and fuel |
|---|---|---|
| Mon | Rest | Ordinary meals. Protein still in the day. Carbohydrate lower than a ride day. |
| Tue | 60 min, easy | Familiar breakfast 2–3 h before. 30–60 g carbohydrate per hour only if the hour runs long. Water to thirst. |
| Wed | Intervals, 75 min | More carbohydrate at breakfast and the meal after. 30–60 g per hour on the bike if the gut already knows it. |
| Thu | Strength, 45 min | A normal plate plus protein at the meal after. No gel stack for a short gym session. |
| Sat | Long ride, 3 h | Breakfast 2–3 h out. 60–90 g carbohydrate per hour once practiced, 600–900 ml fluid, sodium in the bottle. |
Skip this starting point if you are under 18, pregnant, or following a target a clinician already set. A rider who has not practiced 60 g of carbohydrate per hour should not jump to 90 g on the first long ride.
Price: $9/month
FuelQ Pro is $9 a month. That price includes the weekly meal plans, fueling for the long rides, a race-prep plan for each event you add, and recovery guidance after the sessions you log.
The three guides next to this offer explain the long ride, the race week, and the plate after a hard day. The button starts the monthly plan.