YOUR MEAL PLAN:

Here is your meal plan! The meal plans are created for a weekly period to give you some variety in your diet. However you do not have to use all 7 meal plans if you do not wish, the choice is up to you. You can use each meal plan and have a different meal plan for each day of the week or you can just use 1, 2, 3 or any number of the meal plans listed below. You can repeat or swap days around in any order you want, it is completely up to you and will not make a difference to your results as all meal plans are all within the same calorie range for you and your goals. However you cannot swap meals between days as this will throw out your daily calorie intake as not all meals have equal amounts of calories.

Meal/Nutrient timing is irrelevant for improving body composition, the timing of when you choose to consume these meals during the day is up to you. You can have any of these meals below as your pre or post-workout meal, the choice is yours! What is important is meeting your overall daily macronutrient targets of protein, carbohydrates and fats by the end of the day as the body works on a much larger time frame 24, 48, 72, weekly NET BALANCE.

Make sure you read the meal plan carefully, measure and weigh all your food so that you consume the exact amount that I have listed for you. Following the meal plan in-correctly will lead to a lack of results. Aim to drink 2 liters of water per day, keeping hydrated is very important.

ALL FOODS LISTED AS (UN-COOKED) IN YOUR MEAL PLAN MUST BE COOKED BEFORE YOU EAT THEM. WEIGH THE FOODS RAW AND THEN COOK. DO NOT EAT THE FOODS RAW.

Meal preperation is key! I recommend that you write a list of the foods you need then go buy them and prepare all of your meals for a few days or for the day before. "Fail to prepare then prepare to fail" is a good quote I like to live by. Plan ahead and stay consistent! All the best and good luck! 

NOTE: If your goal is cutting, you will have received an extra day called a "re-feed day" this day is to be included once per week (if below 10% body fat) or once every second week (if above 10% body fat) in replace of another day. A re-feed day with extra carbohydrates will help increase your leptin hormone levels (king of all fat burning hormones) and raise your metabolsim so you can continue to burn fat at an optimal rate. Think of it as taking 1 step back but 2 steps forward. No re-feed days included on bulking meal plans as they are not needed. A re-feed is only beneficial when one is in a calorie deficit. 

 

Day 1

Meal 1

Egg White Only 10 medium (330g)

Oats (un-cooked) 1 and a 1/2 metric cups (120g)

Bacon, strips 2 slices (20g each)

 

Meal 2

Fish (un-cooked) 180g

Potato 410g

Carrots, sliced 1/2 metric cup (64g)

Peanuts, un-salted 32 pieces (32g)

 

Meal 3

Chicken (un-cooked) 290g

Rice, brown (un-cooked) 3/4 metric cup (140g)

 

Meal 4

Chicken (un-cooked) 250g

Potato 390g

Cauliflower 1 metric cup (100g)

Olive oil or Canola oil 2 table spoons (14g each)

 

 

 

Day 2

Meal 1

Whey Protein 4 scoops (120g)

Toast with Strawberry Jam 1 slice (28g) + 1 table spoon (16g)

Cream cheese 60g

 

Meal 2

Beef, lean (un-cooked) 300g

Sweet potato 310g

Mushrooms, pieces 1/2 metric cup (35g)

Avocado 1/4 medium (25g)

 

Meal 3

Turkey (un-cooked) 230g

Rice, white (un-cooked) 3/4 metric cup (140g)

 

Meal 4

Chicken (un-cooked) 280g

Potato 300g

Cauliflower 1 metric cup (100g)

Pork sausage, fresh (un-cooked) 100g

 

 

Day 3

Meal 1

Egg White Only 8 medium (264)

Bagel, oat bran 2 bagels (89g each)

 

Meal 2

Beef, lean (un-cooked) 300g

Sweet potato 310g

Pear 1/2 a medium (137g)

Avocado 1/4 medium (25g)

 

Meal 3

Lentils 3/4 metric cup (144g)

Pasta (un-cooked) 90g

 

Meal 4

Chicken (un-cooked) 90g

Potato 500g

Tomato, sliced 1 medium (123g)

Pork sausage, fresh (un-cooked) 110g

 

 

Day 4

Meal 1

Whey Protein 1 and a 1/2 scoops (45g)

Muesli, dried fruit and nuts 1 metric cup (85g)

Swiss cheese 80g

 

Meal 2

Beef, lean (un-cooked) 160g

Sweet potato 460g

Raisins, seedless 50 pieces (26g)

Swiss cheese 60g

 

Meal 3

Turkey (un-cooked) 240g

Oats (un-cooked) 1 and a 3/4 metric cups (140g)

 

Meal 4

Turkey (un-cooked) 270g

Sweet potato 270g

Cauliflower 1 metric cup (100g)

Bacon, strips 3 slices (20g each)

 

Day 5

Meal 1

Whey Protein 1 and a 1/2 scoops (45g)

Bagel, oat bran

1 and a 1/2 bagels (134g)

Cream cheese 80g

 

Meal 2

Whey Protein 1 and a 1/2 scoops (45g)

Sweet potato 310g

Lettuce 1 metric cup (42g)

Almonds 45 pieces (54g)

 

Meal 3

Smoked Salmon 200g

Oats (un-cooked) 1 and a 1/3 metric cups (107g)

 

Meal 4

Lamb, lean (un-cooked) 200g

Potato 430g

Sweet corn (frozen) 1/2 metric cup (82g)

Milk, Whole 1/2 metric cup (122g) (4oz)

 

 

 

Day 6

Meal 1

Egg White Only 5 medium (165g)

Oats (un-cooked) 1 and a 3/4 metric cups (140g)

Swiss cheese 50g

 

Meal 2

Tuna (canned in water)

1 can (165g)

Potato 450g

Pear 1 medium (275g)

Bacon, strips 3 slices (20g each)

 

Meal 3

Fish (un-cooked) 280g

Oats (un-cooked) 1 and a 1/2 metric cups (120g)

 

Meal 4

Beef, lean (un-cooked) 170g

Potato 490g

Mushrooms, pieces 1 metric cup (70g)

Bacon, strips 2 slices (20g each)

 

 

 

Day 7

Meal 1

Whey Protein 1 scoop (30g)

Toast with Honey 3 slices (28g each) + 2 table spoons (20g each)

Swiss cheese 90g

 

Meal 2

Beef, lean (un-cooked)

Sweet potato 430g

Tomato, sliced

1/2 a medium (62g)

Swiss cheese 50g

 

Meal 3

Chicken (un-cooked) 210g

Pasta (un-cooked) 150g

 

Meal 4

Chicken (un-cooked) 90g

Potato 500g

Tomato, sliced 1 medium (123g)

Pork sausage, fresh (un-cooked) 110g