June Meal Plan + Grocery List

Summer time! Here is a high protein, semi-low calorie meal plan with high fiber, multiple meal option, and a few fun treats. Happy June. ☺️

June Meal Plan

Breakfast

Option 1 (Week 1):

• 40g oats, 150kcal (get ones that absorb water better)

• Light and Fit yogurt x 2, 160kcal

310kcal, 29g protein + 50kcal supps and coffee = 360kcal, 29g protein

Option 2 (Week 2):

• Better Oats 100kcal packets x 2, 200kcal

• Carbmaster yogurt x 2, 140kcal

340kcal, 24g protein + 50kcal supps and coffee = 390kcal, 24g protein

Option 3/4 (Week 3+4):

-1 packet Better Oats or 40g oats, 100-150kcal

-126g Kirkland Three Berry Blend, 50kcal

-2 scoops Orgain vegan protein powder, 150kcal

300-350kcal, 27-28g protein + 50kcal supps and coffee = 350-400kcal, 27-28g protein

Groceries Breakfast

• Kroger or Kirkland old fashioned oats

• 2 boxes Better Oats

• Carbmaster x 14

• Light and Fit x 14 (or 4 x 4 packs for 16)

• Kirkland Three Berry Blend

• Orgain protein powder

• Unsweetened vanilla almond milk

• Supplements (pre-workout, collagen, vitamin-d, dhea, omega-3)

• Coffee

• Tea

Post-Workout

Option 1 (Week 1+ 2):

-Premier Protein cafe latte shake, 160kcal

-Tru Bar, 190kcal

350kcal, 42g protein

Option 2 (Week 3 + 4)

-40g oats, 150kcal

-8g almond butter, 50kcal

-126g Three Berry Blend, 50kcal

-170g Kirkland non-fat greek yogurt, 100kcal

350kcal, 27g protein

Totals: 700-750kcal

Groceries Post-Workout

• Premier Protein Shakes

• Tru Bars

• Oats

• Almond butter

• Three Berry Blend

• Non-fat greek yogurt

Lunch

Option 1 (Week 1+ 2):

-4 oz 99% lean ground turkey, 120kcal

-Panda Teriyaki sauce, 20kcal

-40g brown rice, 150kcal

-1/2 package Green Giant Antioxidant Blend, 50kcal

340kcal, protein!

Option 2 (Week 3 + 4)

-Ground beef or Ground chicken, 140-170kcal

-Veggie Craft pasta, 210kcal

-1/4 bag Green Giant Tuscan Broccoli, 40kcal

390-420kcal, protein!

Totals: 1040-1170kcal

Groceries Lunch

• Ground turkey x 2

• Ground beef

• Ground chicken

• Panda teriyaki sauce

• Antioxidant blend x 4

• Tuscan broccoli x 2

• Veg craft pasta x 2

• Brown rice

Dinner + Snacks

Option 1 (the fancy one):

-4 oz shrimp, 100kcal

-45g short grain brown rice, 150kcal

-10g shredded carrots, 10kcal

-10g shaved cucumber, 10kcal

-40g edamame, 45kcal

-45 g avocado, 75 kcal

-15g Best Foods® Spicy Mayo, 40kcal

-19g Panda Express® Mandarin Teriyaki Sauce, 30kcal

460kcal, protein hero

1st 3 meals + dinner = 1630kcal

-snacks 100-150kcal

• Cheese stick(s) + That's It fruit bar

• Skinny Cow Ice Cream Sandwich

• Plum and cheese stick

• Berries and cheese stick

• Protein shake

• Chocolate :)

Option 2 (the easy one):

-3oz chicken, 120kcal

-Romaine blend lettuce, 30kcal

-60g Bolthouse Farms Green Goddess Dressing, 70kcal

-28g tortilla chips, 140kcal

370kcal, medium protein

1st 3 meals + dinner = 1540kcal

-snacks 200-250kcal

• Bobo's pb&j bar

• Cheese stick(s) + That's It fruit bar

• Skinny Cow Ice Cream Sandwich

• Plum and cheese stick

• Berries and cheese stick

• Protein shake

• Smoothie

• Halo Top (could do less dressing)

• Chocolate :)

Option 3 (the pantry one):

-2 packets tuna, 140kcal

-1 package Green Giant Antioxidant Blend, 100kcal

-28g tortilla chips, 140kcal

380kcal, protein hero

1st 3 meals + dinner = 1550kcal

-snacks 200-250kcal

• Bobo's pb&j bar

• Cheese stick(s) + That's It fruit bar

• Skinny Cow Ice Cream Sandwich

• Plum and cheese stick

• Berries and cheese stick

• Protein shake

• Halo Top (could do 1 tuna packet)

• Chocolate :)

Totals: 1700-1850kcal (but could end up with more or less depending on snacks), 100g+ protein

Groceries Dinner

• Brown rice

• Tortilla chips

• Tuna packets x 8-10

• Shrimp

• Frozen pre-cooked chicken

• Antioxidant blend x 4-6

• Romaine blend lettuce

• Bolthouse Farms Dressing

• Panda Express teriyaki sauce

• Spicy mayo

• Carrots

• Cucumber

• Edamame

• Avocado

Groceries Snacks

• Plums

• Berries

• Frigo light cheese sticks

• That's It fruit bars

• Skinny Cow ice cream sandwiches

• Halo Top

• Bobo's PB&J bars

• Chocolate :)

June Grocery List

Groceries Breakfast

• Kroger or Kirkland old fashioned oats

• 2 boxes Better Oats

• Carbmaster x 14

• Light and Fit x 14 (or 4 x 4 packs for 16)

• Kirkland Three Berry Blend

• Orgain protein powder

• Unsweetened vanilla almond milk

• Supplements (pre-workout, collagen, vitamin-d, dhea, omega-3)

• Coffee

• Tea

Groceries Post-Workout

• Premier Protein Shakes

• Tru Bars

• Oats

• Almond butter

• Three Berry Blend

• Non-fat greek yogurt

Groceries Lunch

• Ground turkey x 2

• Ground beef

• Ground chicken

• Panda teriyaki sauce

• Antioxidant blend x 4

• Tuscan broccoli x 2

• Veg craft pasta x 2

• Brown rice

Groceries Dinner

• Brown rice

• Tortilla chips

• Tuna packets x 8-10

• Shrimp

• Frozen pre-cooked chicken

• Antioxidant blend x 4-6

• Romaine blend lettuce

• Bolthouse Farms Dressing

• Panda Express teriyaki sauce

• Spicy mayo

• Carrots

• Cucumber

• Edamame

• Avocado

Groceries Snacks

• Plums

• Berries

• Frigo light cheese sticks

• That's It fruit bars

• Skinny Cow ice cream sandwiches

• Halo Top

• Bobo's PB&J bars

• Chocolate :)