December Meal Plan ❄️

Winter Arc has begun, and as I enter into month two of being married, I'd like to try meal planning on a month scale. I am hoping this will save my husband and I money, as well as time thinking about grocery planning and what to make every weekend.

I will include some macros, a legit plan, and a grocery list. It will hopefully make sense to you, but take what helps and leave the rest. Happy Winter Arc!

The Plan

Meal Schedule

1) Breakfast + Supplements + Coffee

2) Post-Workout/Morning Snack + Coffee

3) Lunch

4) Afternoon Snack

5) Dinner

6) Dessert/Evening Sip

———

🥣 Breakfast 🧇

FOOD (290-495kcal)

Option 1: Better Oats + Yogurt (340kcal)

-2 packets Better Oats, 200kcal

-2 Carb Master yogurts, 140kcal

Option 2: Regular Oats + Yogurt (290kcal)

-40g oats, 150kcal

-2 Carb Master yogurts, 140kcal

Option 3: Kodiak Waffles + Yogurt and/or Maple Syrup (325-535kcal)

-1 Kodiak waffle prepared by chef husband, 220kcal waffle mix + ~35kcal from butter = 255kcal

-1 Carb Master yogurt, 70kcal

-Maple syrup (I skip it, but my husband likes it, and it could be anywhere from 50-210kcal, depending on how generous the pour is), optional

Option 4: Protein Smoothie (465-495kcal) (without oats, 315-345kcal)

-40g oats, 150kcal

-140g frozen fruit, ~80kcal

-170g Kirkland Signature Organic Greek Nonfat Yogurt, 100kcal

-1 serving protein powder, 120-150kcalkcal

-1/2 c unsweetened almond milk, 15kcal

SUPPLEMENTS (25kcal)

-Omega 3, 15kcal

-Vitamin D3+K2

-Collagen gummy, 10kcal

-Women's probiotic

-Pre-workout on morning training days, 10kcal

-Creatine

-Men's multivitamin (you can guess who that's for)

-Folic acid

COFFEE (40kcal)

-Coffee beans

-Coffee grounds

-Coffee creamer (60ml Coffeemate Zero), 40kcal

My Goals for After Breakfast: 350-450kcal, 20g+ protein

———

☕️ Post-Workout/Morning Snack 🥣

FOOD

Option 1: Protein Cereal (355kcal)

-50g Reese's Puffs, 205kcal

-1 Fairlife Nutrition Plan Protein Shake, 150kcal

Option 2: Kodiak Waffles + Yogurt and/or Maple Syrup (325-535kcal)

-1 Kodiak waffle prepared by chef husband, 220kcal waffle mix + ~35kcal from butter = 255kcal

-1 Carb Master yogurt, 70kcal

-Maple syrup (I skip it, but my husband likes it, and it could be anywhere from 50-210kcal, depending on how generous the pour is), optional

Option 3: Protein Smoothie (465-495kcal) (without oats, 315-345kcal)

-40g oats, 150kcal

-140g frozen fruit, ~80kcal

-170g Kirkland Signature Organic Greek Nonfat Yogurt, 100kcal

-1 serving protein powder, 120-150kcalkcal

-1/2 c unsweetened almond milk, 15kcal

COFFEE (40kcal)

-Nespresso Gold instant coffee

-Coffee creamer (60ml Coffeemate Zero), 40kcal

My Goals for After Post-Workout/Morning Snack: 750-850kcal, 50g+ protein

———

🥪 Lunch 🍱 (280-660kcal)

Option 1: Grain Bowl 1 (280kcal)

-1/3 bag Seeds of Change, 150kcal

-1/3 can french sliced green beans, 20kcal

-3oz Tyson Rotisserie Seasoned Chicken, 110kcal

Option 2: Grain Bowl 2 (320-350kcal)

-120g cooked brown rice, 150kcal

-1/4 lb lean ground meat, 140-170kcal

-1/4 bag Kirkland frozen broccoli, 30kcal

Option 3: My Husband's Lunch (670kcal, perfect for him 😊)

-2 slices Rudi's Rocky Mountain Sourdough bread, 180kcal

-Safecatch Tuna (about 1/2 can), 80kcal

-Duke's Real Mayonnaise, ~130kcal

-Salad mix, 10kcal

-Gala apple, ~120kcal

-Sometimes Boulder Canyon (jalepeño or black pepper and sea salt) or Jackson's Sweet Potato chips, ~150kcal

-Kirkland Signature Sparkling Water

My Goals for After Lunch: 1050-1150kcal, 70g+ protein

———

🍳Afternoon Snack 🍇 (150-190kcal)

Option 1: Beef Stick + Fruit Strip (150kcal)

-Kirkland Beef Stick, 100kcal

-Good and Gather Fruit Strip, 50kcal

Option 2: Fruit + Hardboiled Eggs (150-170kcal)

-150g fruit, 80-100kcal

-1 hardboiled egg, 70kcal

Option 3: Tru Bar (190kcal)

-1 Tru Bar, 190kcal

My Goals for After Afternoon Snack: 1200-1350kcal, 80g+ protein

———

🥗 Dinner 🥘

This part will change each week, and I'll post recipes as we go. ☺️

My Goals for Dinner:

-Includes a vegetable

-Is something my husband and I both enjoy

-Includes 20g+ protein

-Is ideally something we can cook together and eat throughout the week

-Is 300-500kcal

My Goals for After Dinner: 1650-1850kcal, 100g+ protein (best is 120g+ protein)

———

🍵 Evening Dessert/Sip 🍻 (10-600kcal)

Option 1: Premier Protein Hot Cocoa (50kcal)

Option 2: Ocean Spray Diet 5 Cranberry Pomegranate Juice (10kcal)

Option 3: Beer on Weekends (it's really just my husband who does this, but there is a peanut butter stout in the fridge calling my name) (90-300kcal)

Option 4: Eat Dessert 🍨 🥧 🍦 (0kcal? 😂 More like 100-600kcal)

My Goals for End of Day: 1650-1850kcal, 120g+ protein

———

The Grocery List

COSTCO

[  ] Oats

[  ] Kirkland nonfat greek yogurt

[  ] Protein powder (whey)

[  ] Frozen fruit

[  ] Kodiak waffle mix

[  ] Unsweetened almond milk

[  ] Maple syrup

[  ] Omega 3

[  ] Vitamin D3+K2

[  ] Women's probiotic

[  ] Men's multivitamin

[  ] Coffee beans

[  ] Fairlife shakes

[  ] Seeds of Change

[  ] Tyson Rotisserie Seasoned chicken

[  ] Brown rice

[  ] Frozen broccoli

[  ] Sourdough bread

[  ] Sparkling water

[  ] Chips

[  ] TruBars

[  ] Eggs

[  ] Beef sticks

[ ] Beer

KING SOOPERS/GROCERY STORE

[  ] Carb Master yogurts (14/week)

[  ] Danish butter

[  ] Creamer x 2

[  ] Ground coffee

[  ] Reese's puffs (just buy the gigantic one)

[  ] Canned green beans

[  ] Ground meat

[  ] Apples

[  ] Mayo

[  ] Tuna

[  ] Salad mix

[  ] Fruit strips

[  ] Fresh fruit (berries, grapes, or oranges)

[ ] Ocean Spray Diet 5 Cranberry Pomegranate Juice

AMAZON/ONLINE

[  ] Better Oats 100kcal packets

[  ] Protein powder (vegan)

[  ] Collagen gummies

[  ] Pre-workout

[  ] Creatine

[  ] Folic acid

[ ] Premier Protein Nighttime Hot Cocoa