March Meal Plan 💚 🍀 💚

I'm very excited to train and work on my relationship with food/nutrition this month. I am going to use this nutrition plan to do that, and it is likely a plan like this could help you too. Enjoy!

Overview

Goals:

• fueling for optimal performance in training and the activities of daily living

• cultivating good habits with food and a healthy relationship with it

• maintaining weight, with slight gains here and there for muscle growth and slight drops to balance that out

• balancing flexibility with nutrition when social eating and listening to cravings with sticking to a mostly consistent way of eating

• eat healthy and tasty food 😋

Meal Frequency: 4-6x/day

• Meal 1: Breakfast/Pre-Workout Meal

• Meal 2: Big Snack/Post-Workout Meal (sometimes pre-workout meal, when training happens in afternoon)

• Meal 3: Lunch (sometimes post-workout meal, when training happens in afternoon)

• Meal 4: Small Snack (skipped sometimes)

• Meal 5: Dinner

• Meal 6: Dessert (typically skipped)

Nutrition Targets:

• 1800-2100kcal (trying to slowly increase calories for the body to adapt to maintenance at higher calories, but adjusting this target based on hunger, cravings, ans weigh-ins)

• 110g+ protein

• Incorporating a fat source at 2-3 meals

• Incorporating a fruit and/or vegetable at each meal

• Limiting caffeine intake to 3 caffeinated beverages or less, and opting for low and no caffeinated beverages when possinle

Meal Plan

Meal 1: Breakfast/Pre-Workout Meal

-Targets/Goals: 250-550kcal, 20g+ protein, fat source, fruit, take vitamins, fuel for morning resistance training

Vitamins:

-Collagen gummy, 5kcal

-Algae oil omega-3 supplement, 10kcal

-Creatine monohydrate

-Pre-workout powder (caffeinated beverage)

Meal:

-Carb (pick 1; 100-200kcal): 40g rolled oats, 1 packet Better Oats 100 calorie oatmeal (maple brown sugar or cinnamon roll), 2 packets Better Oats 100 calorie oatmeal (maple brown sugar or cinnamon roll), 50g dark chocolate Kodiak Cakes protein pancake mix, 1 Thomas light English muffin, 2 Thomas light English muffins

-Protein (pick 1; 60-180kcal): 1 Oikos Triple Zero greek yogurt (or comparable brand), 2 Oikos Triple Zero greek yogurts (or comparable brand), 170g Kirkland non-fat greek yogurt (or comparable brand), 1 Premier Protein Cafe Latte protein shake (caffeinated beverage, unless other flavor selected), 1 serving protein powder (I have Dymatize Vegan Vanilla right now), 1 CarbMaster yogurt, 2 CarbMaster yogurts

-Fat (pick 1; 50-140kcal; helps manage cravings for sweets later in the day and promotes morning satiety): 16g no stir creamy almond butter, 8g no stir creamy almond butter, Ghirardelli chocolate square, Reese's snack size peanut butter cup, 1 servingSweet Loren's Gluten Free Cookie Dough, 1-2 Girl Scout Cookies

-Fruit (pick 1; 40-80kcal): 90g blueberries/rasberries/blackberries, 140g blueberries/rasberries/blackberries, 140g frozen strawberries, 1 snack cup peaches/mandarin oranges, 140g frozen mango blueberry strawberry mix, 1 snack cup unsweetened applesauce

-Coffee (optional, caffeinated beverage) (can add 1/2-1 c unsweetened vanilla almond milk to add 30kcal)

Prep:

-Make this breakfast the morning of by preparing carb in microwave, toaster, stovetop, etc., and adding (or drinking if protein shake) fat, protein, and fruit

-Some combinations can be made into a shake by using a blender

-Some combinations can be prepared the day/night before or at the beginning of the week to make overnight oats or ready to go pancakes or sandwiches

Nutrition Summary

-250-630kcal

-Any of these options should provide 20g or more protein

-Can plug your choices into a nutrition tracker (I recommend Cronometer) for more nutritional information and to keep track of your kcal, macro-, and micro-nutrients

Shopping List:

[  ] Collagen supplement

[  ] Omega-3 supplement

[  ] Creatine Monohydrate supplement

[  ] Pre-workout powder (I opt for something with 200mg or less caffeine with beta-alanine, l-citraline, and tyrosine; Alani Hawaiin Shaved Ice is still my favorite)

[  ] Rolled oats

[  ] Better Oats 100kcal packets (1-6 boxes)

[  ] Dark chocolate Kodiak Cakes pancake mix

[  ] Thomas light English muffins

[  ] Oikos Triple Zero greek yogurts (1-18 serving; can buy comparable brand with 15g protein and around 90kcal)

[  ] Kirkland non-fat greek yogurt (or comparable brand; 16-18g protein with 90-110kcal; Fage is my favorite but Kirkland is typically cheapest) (1-3 containers)

[  ] Premier Protein Cafe Latte protein shakes (4-18 servings)

[  ] Protein powder (I have Dymatize Vegan Vanilla right now)

[  ] CarbMaster yogurts (2-12 servings)

[  ] Almond butter

[  ] Chocolate (especially with peanutbutter :))

[  ] Sweet Loren's cookie dough

[  ] Girl Scout Cookies (1-2 boxes; Post Malone's carmel oreos also look like a great choice; if having sweets around is too tempting and it's hard to practice moderation, don't buy this)

[  ] Fresh blueberries/ rasberries/ blackberries (whatever is on sale)

[  ] Frozen sliced strawberries

[  ] Snack cups peaches/mandarin oranges (whichever is on sale, or just buy both) (4-8 servings)

[  ] Frozen mango blueberry strawberry mix

[  ] Snack cups unsweetened applesauce (4-8 servings)

[  ] Coffee

[  ] Unsweetened vanilla almond milk

Meal 2: Big Snack/Post-Workout Meal

-Targets/Goals: 250-550kcal, 30g+ protein, support recovery from workout and muscle growth, be at 850kcal or less, fruit or vegetable, fuel for work

Meal:

-Carb (pick 1 or skip and just go for fruit/veg as carb; 0-200kcal): 40g rolled oats, 1 packet Better Oats 100 calorie oatmeal (maple brown sugar or cinnamon roll), 2 packets Better Oats 100 calorie oatmeal (maple brown sugar or cinnamon roll), 1 Thomas light English muffin, 2 Thomas light English muffins, TruBar

-Protein (pick 1; 60-180kcal): 1 Oikos Triple Zero greek yogurt (or comparable brand), 2 Oikos Triple Zero greek yogurts (or comparable brand), 170g Kirkland non-fat greek yogurt (or comparable brand), 1 Premier Protein Cafe Latte protein shake (caffeinated beverage, unless other flavor selected), 1 serving protein powder (I have Dymatize Vegan Vanilla right now), 1 CarbMaster yogurt, 2 CarbMaster yogurts

-Fruit/Veggie (pick 1-2; 35-110kcal): 90g blueberries/rasberries/blackberries, 140g blueberries/rasberries/blackberries, 140g frozen strawberries, 1 snack cup peaches/mandarin oranges, 140g frozen mango blueberry strawberry mix, 1 snack cup unsweetened applesauce, banana, 10-20 baby carrots, 10-20 cherries, 5-10 strawberries

-Fat (skip or pick 1; 0-140kcal; helps manage cravings for sweets later in the day and promotes morning satiety): 16g no stir creamy almond butter, 8g no stir creamy almond butter, Ghirardelli chocolate square, Reese's snack size peanut butter cup, 1 servingSweet Loren's Gluten Free Cookie Dough, 1-2 Girl Scout Cookies

Prep:

-If at home, any combination can be made on the spot

-If at work or out, can prepare overnight oats or some take along snacks

-I also like to keep snacks at work, where there is a fridge and a locker I can keep things in; here is my stash:

• Baby carrots

• Cherries or Strawberries (snacking fruit)

• 1-3 protein shakes

• 1-4 yogurts

• TruBars

• Chocolate or small cookies (but if I go at it more often than I'd like, it doesn't come to work with me any more)

Nutrition Summary

-95-630kcal

-To get 30g+ protein, may need to look a bit more closely at nutrition values by plugging choices into a nutrition tracker

-The Premier Protein shake has 30g of protein, so that is an easy option for high protein; you can also choose to proteins if you have a higher protein target

Shopping List:

[  ] Rolled oats (should have enough if you bought it foe breakfast)

[  ] Better Oats 100kcal packets (1-6 boxes; depending on how many you bought for breakfast, you may have enough)

[  ] Thomas light English muffins (it maybe worth it to buy 2 bags if you like these; they can always be frozen!)

[  ] Oikos Triple Zero greek yogurts (1-18 serving; can buy comparable brand with 15g protein and around 90kcal; may have enough if bought for breakfast)

[  ] Kirkland non-fat greek yogurt (or comparable brand; 16-18g protein with 90-110kcal; Fage is my favorite but Kirkland is typically cheapest) (1-3 containers; may have enough if bought for breakfast)

[  ] Premier Protein Cafe Latte protein shakes (4-18 servings; may have enough if bought for breakfast)

[  ] Protein powder (I have Dymatize Vegan Vanilla right now; may have enough if bought for breakfast)

[  ] CarbMaster yogurts (2-12 servings; may have enough if bought for breakfast)

[  ] Almond butter (optional or may have enough if bought for breakfast)

[  ] Chocolate (especially with peanutbutter :); optional or may have enough if bought for breakfast)

[  ] Sweet Loren's cookie dough (optional or may have enough if bought for breakfast)

[  ] Girl Scout Cookies (1-2 boxes; Post Malone's carmel oreos also look like a great choice; if having sweets around is too tempting and it's hard to practice moderation, don't buy this)

[  ] Fresh blueberries/ rasberries/ blackberries (whatever is on sale; may have enough if bought for breakfast) 

[  ] Frozen sliced strawberries (may have enough if bought for breakfast)

[  ] Snack cups peaches/mandarin oranges (whichever is on sale, or just buy both) (4-8 servings; may have enough if bought for breakfast)

[  ] Frozen mango blueberry strawberry mix (may have enough if bought for breakfast)

[  ] Snack cups unsweetened applesauce (4-8 servings; may have enough if bought for breakfast)

[  ] Baby carrots

[  ] Cherries/Strawberries (both or whatever is on sale; grapes, oranges, or other snacking fruits are also a lovely option)

[  ] TruBars (cookie dough and peanut butter jelly are the best flavors, in my opinion)

Meal 3: Lunch

-Targets/Goals: 250-400kcal, 20-30g+ protein, continue to support recovery from workout and muscle growth, be at 1250-1450kcal or less, vegetable, fuel for work

Meal:

-Carb (pick 1; 90-200kcal): 45g brown rice, 1-2 slices Rudy's sourdough bread, 56g pasta

-Fat (optional or pick 1; 0-100kcal): 28 oz cheese, 15-30g hummus, sauce

-Vegetables (pick 1; 35-100kcal): 1/2 package Green Giant Antioxidant Blend, 1/2 package Green Giant Tuscan Broccoli, some other frozen vegetable, 10-20 baby carrots

-Protein (pick 1; 70-160kcal): 1-2 tuna packets, 3oz pre-cooked chicken, 4oz lean ground turkey, 4oz lean ground beef, 3oz pre-cooked frozen shrimp, 1 serving frozen edamame

Prep:

-Make a rice bowl or a sandwich

-Day of or in advance

-I typically make 4 meals on the weekend and then pack them for lunch

-I have also made many rice bowls that I froze and defrosted when I wanted them

Nutrition Summary

-195-560kcal

-Any combo should have at least 20g of protein, but check it out in a tracker for more accuracy

Shopping List

[  ] Brown rice

[  ] Rudy's sourdough bread

[  ] Pasta

[  ] Goat cheese

[  ] Mozzarella cheese

[  ] Hummus

[  ] Tuna

[  ] Chicken

[  ] Ground turkey

[  ] Ground beef

[  ] Frozen shrimp

[  ] Sooo many frozen vegetables, particularly Green Giant

[  ] Baby carrots

Meal 4: Small Snack

-Targets/Goals: 100-200kcal, tie me over until dinner, give an energy boost, in some cases give a hydration boost, let's be honest: provide a reward for working so hard at work 😋,  sometimes I skip it on weekends or if I am planning to eat out and want to have extra calories for dinner or if I have a larger lunch

Pick 1-2:

• Baby carrots, 35kcal

• 5-20 Cherries or Strawberries (snacking fruit), 50-150kcal

• Protein shake, 160kcal

• 1-2 yogurts, 60-180kcal

• TruBar, 190kcal

• 1-2 chocolates or small cookies, 50-140kcal

Prep:

-Keep the snackies at home, work, or with you so that you can eat them 😋

-Keep them around in amounts that help you practice appropriate moderation and/or adhere to your nutrition goals

Nutrition Summary

-35-370kcal

-Can be used as a protein feeding (aka time to eat protein), if protein shake or yogurt included

Shopping List

[  ] Baby carrots

[  ] Cherries/Strawberries (both or whatever is on sale; grapes, oranges, or other snacking fruits are also a lovely option)

[  ] Protein shakes (may have enough from breakfast/pre-workout shopping)

[  ] TruBars (may have enough from breakfast/pre-workout shopping)

[  ] Yogurt (may have enough from breakfast/pre-workout shopping)

[  ] Small cookies or chocolate

Meal 5: Dinner

-Targets/Goals: 250-400kcal, 20-30g+ protein, cook with my partner or friends, be at 1800-2100kcal or less, vegetable, enjoy, celebrate, be flexible

It helps us to have suggestions when my fiancée (yup, engaged now) are trying to decide what to eat together. I am going to write out some ready to go ideas here:

Meal Ideas

-Salad

[  ] Lettuce/greens

[  ] Low calorie dressing

[  ] Tomatoes

[  ] Cucumbers

[  ] Chicken or Steak

[  ] Mushrooms

[  ] Sprouts

[  ] Croutons or Seeds

[  ] Dried or Fresh Fruit

-Salmon/Fish and Grains

[  ] Wild caught salmon or other fish

[  ] Tamari sauce or Lemon

[  ] Spices

[  ] Couscous

[  ] Frozen vegetables or Broccoli or Salad mix

-Pasta

[  ] Pasta

[  ] Cheese or Meat

[  ] Sauce or Lemon

-Tacos

[  ] Low carb, corn, or small wheat tortillas

[  ] Ground beef, shrimp, or fish sticks

[  ] Shredded coleslaw cabbage or Shredded lettuce

[  ] Tomatoes

[  ] Cheese

[  ] Salsa

[  ] Avocados/guacamole

-Ready made meal

[  ] Home Chef

[  ] Lean Cuisine

[  ] Frozen Pizza and Salad Mix

[  ] Tuna or Frozen Chicken with Frozen Vegetables and Toast or Pretzels

-Sushi or Poke

[  ] Sprouts has great poke

[  ] King Soopers has pretty good salmon

-Go out

[  ] Check kcal

[  ] Or opt for something similar with protein and veggies

-Pick up

[  ] Wendy's salad

[  ] Chick fil a salad or wrap

[  ] Noodles n Company Japanese pan noodles (with or without meat) or treat Mac n Cheese

[  ] Wahoo's loaded chicken tortilla soup or protein plate

[  ] Red Robin simply grilled chicken salad

[  ] Panda Express beef and broccoli

[  ] Other with protein and veggies 😋

Meal 6: Dessert

-Targets/Goals: 45-500kcal, satisfy cravings when appropriate, for fun, for extra kcal, to satiate hunger, to enjoy in moderation and practice flexibility

Ideas:

-Talenti mini fruit bar, 45kcal

-Strawberries or Cherries, 50-100kcal

-140g frozen mango, 90kcal

-The Skinny Cow ice cream sandwich, 150kcal

-Halo Top, 270-360kcal

-Good Day ice cream, 360-420kcal

-McDonald's ice cream cone, 200kcal

-Go out for ice-cream, varies

-Slice of cake, varies

-Frozen yogurt, varies

-Protein shake, 160-300kcal

Prep:

-Buy to have on hand

-Or don't keep around so you have to actually go out and buy it and have an extra step and make sure this is the choice you'd like to make

Nutrition Summary

-Can save room for dessert in calorie budget, or go for an untracked meal here 1-2x/month if it helps save stress and doesn't interfere with your goals

Bye Bye

Wrapping Up

Wow! Let's go grocery shopping. Best wishes for March, and I hope you find something useful for your nutrition goals here. Customize as needed, and when in doubt, pick a fruit or veggie, whole foods, and something with protein.