GORILLA FITNESS PLAN
Steady all-day energy — stable-blood-sugar meals, smart caffeine, regular movement.
You feel sluggish and want more consistent energy — fewer crashes, better focus. This is about food timing and quality and gentle regular movement more than weight change.
DAILY SHAPE
Calories
Roughly maintenance — this plan is about what and when you eat, not how much. Steady energy comes from balanced meals that don't spike and crash.
The plate
Protein + fiber + a smart carb at every meal — that combo blunts blood-sugar spikes. Avoid all-carb meals that crash you.
Protein
Pair carbs with protein and fiber every time — that's the anti-crash formula. And don't skip meals.
A DAY ON THIS PLAN
Breakfast
Oats with chia, berries, and Greek yogurt.
Lunch
Quinoa with chicken and veg.
Dinner
Salmon with sweet potato and greens.
Snack
Apple with peanut butter to beat the 3pm dip.
FOODS THIS PLAN IS BUILT AROUND
Whole-food staples, with their Gorilla score. Scan one in-store to check the exact product you're holding.
Protein
Eggs
Scan in-store to score
Plain Greek Yogurt
Scan in-store to score
Chicken Breast
Scan in-store to score
Canned Tuna (in water)
Scan in-store to score
Black Beans
Scan in-store to score
Lentils
Scan in-store to score
Cottage Cheese
Scan in-store to score
Carbs
Rolled Oats
Scan in-store to score
Quinoa
Scan in-store to score
Sweet Potato
Scan in-store to score
Brown Rice
Scan in-store to score
Fats
Avocado
Scan in-store to score
Chia Seeds
Scan in-store to score
Almonds
Scan in-store to score
Walnuts
Scan in-store to score
Natural Peanut Butter
Scan in-store to score
Produce
Mixed Berries
Scan in-store to score
Spinach
Scan in-store to score
Banana
Scan in-store to score
The treat
Fine — just framed around energy. Sugary treats spike then crash; enjoy them, but notice how you feel after.
THE ROUTINE
Short, near-daily sessions of 10–15 minutes, most days — plus a brisk walk, which does more for energy than you'd think. Time your coffee with the /caffeine tool — respect the half-life so it lifts you without a crash. Gentle by design.
THE MOVES
Beginner-friendly, no equipment. Start with the gentle version and only progress when it feels good.
Drive knees to hip height, swing arms naturally, land softly through the whole foot. Keep the core braced.
Run in place driving knees to hip height at a quick tempo, landing on the balls of the feet, arms pumping. Stay tall.
Arms straight out at shoulder height, make small controlled circles forward, then reverse. Keep shoulders down away from ears.
Feet shoulder-width, sit hips back and down to at least parallel, knees tracking over toes, chest up. Drive through the heels.
Lie on your back, feet flat, drive hips up by squeezing your glutes until shoulders-hips-knees form a line. Don't arch the lower back.
Stand tall, lift one knee and bring the opposite elbow to meet it. Stay upright — twist from the waist, not the shoulders.
Feet shoulder-width, hands at your chest or behind your head, rotate the torso side to side from the waist. Keep hips facing forward.
Forearms under shoulders, body a straight line from head to heels. Squeeze glutes and brace the core — don't let hips sag or pike.
How to level up
Consistency over intensity — the energy comes from the regularity, not from crushing yourself.
This is guidance, not a prescription. These plans are sensible starting points built for a general beginner — they are not medical or dietitian advice. Everyone's body and needs are different.
Gorilla Fuel scores products so you can choose well — it doesn't replace a doctor, dietitian, or trainer.