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. 

 

Day1

Meal 1

½ c steel cut oats

1/8c craisins

1oz walnuts

 

Meal 2

shake

 

Meal 3

4 oz salmon 1tbs oil served with 2tbs salsa

1c broccoli 1tbs oil

½ c grown rice

 

Meal 4

4oz steak 1tbs oil

3oz asparagus

3oz zucchini 

1tbs oil

 

 

Day 2

Meal 1

1 TSP Peanut butter

8oz cantaloupe

 

Meal 2

Protein Shake, 2 scoops (48g)

 

Meal 3

4oz steak 1tbs oil

8oz cauliflower 1tbs oil

2.5oz green peas

 

 

Meal 4

4oz ham 1tbs oil

served with 2tbs salsa and 5oz avocado (approx ½ single fruit)

½ c brown rice

3oz black beans

 

 

Day 3

Meal 1

Protein Shake, 2 scoops (48g)

 

Meal 2

2 TSP Peanut butter

2oz cucumber

2.5oz mixed bell peppers

2tbs hummus

 

Meal 3

4oz turkey 1tbs oil

½ c broccoli 1tbs oil

1 small sweet potato

 

Meal 4

4oz steak 1tbs oil

3oz zucchini 1tbs oil

5oz spaghetti squash 1tbs oil

2oz spaghetti sauce

 

Snack:

pre workout: 1/4 cup mixed nuts

post workout: ½ avocado 

 

 

Day 4

Meal 1

½ c steel cut oats

1/8 cup craisins

1oz walnuts

3oz blueberries

 

Meal2

4oz salmon 1tbs oil

served over spinach salad:

2c spinach

1/4c garbonzo beans

2.5 oz bell pepper

1oz bacon bits

2tbs greek dressing

 

Meal3

Protein Shake, 2 scoops (48g)

 

Meal4

4oz turkey 1tbs oil

½ c garbonzo beans marinated in 1tbs greek dressing

½ c brussel sprouts 1tbs oil

 

Day 5

Meal 1

2 TSP Peanut butter

5oz strawberries

 

meal 2

Protein Shake, 2 scoops (48g)

 

meal 3

4oz turkey 1tbs oil

3oz asparagus 1tbs oil

½ c brown rice

 

meal 4

4oz steak 1tbs oil

1 sweet potato with 1tbs butter

2.5 oz peas

 

 

Day 6

Meal 1

Shake

 

Meal 2

4oz steak 1tbs oil

1 baked potato

4oz carrots 1tbs oil

 

Meal 3

4 oz salmon 1tbs oil served with 1tbs salsa

½ c broccoli

4oz spag squash 1tbs oil

2oz spag sauce

 

meal 4

4oz turkey 1tbs oil

½ c brown rice

2.5oz peas

 

Snack: post workout 1/4 cup mixed nuts

 

 

 

Day 7

Meal 1

½ c oats

1/8c craisins

1oz walnuts

4oz cantaloupe

 

Meal 2

4oz turkey 1tbs oil

1 sweet potato with 1tbs butter

3oz zucchini 1tbs oil

 

Meal 3

4oz turkey 1tbs oil served with 1tbs pesto 

over bed of 1c spinach

4oz roasted carrots 1tbs oil

 

Meal 4

CHEAT MEAL

 

Snack: pre workout 1/4 cup mixed nuts 

post workout shake