🪷March Meal Plan🍀

This meal plan was intended to be for February, but now it's almost March. Yikes! I am planning to use the ideas here to keep on track for my calorie and macro targets and to make grocery lists. The nutrition information is not very precise, so beware of that. Otherwise, please enjoy the first glance at my culinary adventures for March. 🍀

Overview

Daily Meal Schedule

• Breakfast (pre-workout meal)

• Morning Snack (post-workout meal)

• Lunch

• Afternoon Snack

• Dinner

Special Cooking Plans

• Homemade Pizza

• Crepes

• Olive Oil Cake

The Daily Plan

☕️ Breakfast/Pre-Workout Meal:

Oatmeal Protein Bowl 🍓

~400kcal, 25g protein, 40g carb, 5g fat

Protein (100kcal): Yogurt

• 170g Kirkland non-fat Greek yogurt

• 1 Oikos Triple Zero Yogurt Cup

• 2 Carb Master Orange Vanilla Yogurt Cups

• 250g carbmaster yogurt

• 31g Orgain, Organic Protein Powder, Vanilla Bean

Carb (150kcal): Oats

• 40g Mom's Best Cereals Instant Oats

• 40g Kroger Instant or Old-Fashioned Oats

• 40g Quaker Oats (first shredded in blender)

Fiber (50kcal): Mixed Berries

• 126g Kirkland Three Berry Blend

• 100g Private Selection, Blueberries, Strawberries & Mangos, Frozen Ripe

• 150g frozen strawberries

• 90g fresh blueberries

Fat (25kcal): Omega-3

• 2 pills Viva Naturals, Triple Strength Omega-3 Fish Oil

• 1 pill Kirkland Signature, Super Concentrate Omega-3 Fish Oil 1200mg

• Sometimes 60ml Coffee Mate Zero Creamer (+40kcal)

🥣Post-Workout/Morning Snack:

Protein Cereal ☕️

~400kcal, 32g protein, 39g carb, 12g fat

Protein (150kcal): Protein Shake

• 1 Fairlife Nutrition Plan Shake

• 1 Raw Shake

• 46g Orgain, Organic Protein Powder, Vanilla Bean

Carb (200kcal): Cereal

• 50g Mom's Best Cereals, Honey Grahams

• 50g Reese's Puffs

• 50g any cereal (Puffins and Nature's Path Panda Puffs are on my list to try)

Fat (50kcal): Coffee Creamer

• 60ml Coffee Mate Zero Creamer

Daily Subtotals:

~800kcal, 60g protein, 80g carb, 15g fat

🍱 Lunch:

Rice Bowl  or Salad 🥗

~350-400kcal, 30-40g protein, 32g carb, 5g fat

Protein (150kcal): Meat or Fish

• 1 can Safe Catch tuna

• 2 packets Starkist Tuna

• 3.5oz Tyson Rotisserie Style Chicken

• 3oz lean ground turkey, chicken, or ground beef

• 150g shrimp

Carb (150kcal): Rice, Bread, or Chips

• 80g brown rice

• 1 slice Rudi's Rocky Mountain Sourdough bread

• 56g La Favorita Tortilla Chips

• 1/3 box Near East Couscous

Fiber (50kcal): Mixed Vegetables or Salad

• Lettuce and/or arugala + 30g Bolthouse Farms Avocado Green Goddess Dressing

• 1/2 bag Green Giant Antioxidant Blend Vegetables

• 1/4 bag Kirkland Frozen Broccoli

• 1/3 bag Green Giant Tuscan Seasoned Broccoli

Daily Subtotals:

~1200kcal, 90g protein, 110g carb, 20g fat

🧁Afternoon Snack:

Coffee + Treat ☕️

~150-200kcal, variable macros

Idea 1: 60ml Coffee Mate Zero Creamer (40kcal) + 1 apple (~120kcal) + 1 Frigo Light cheese stick (50kcal)

Idea 2: 1 sugar free skim milk latte (~160kcal) + 2 That's It Fun Sized Fruit Bars (60kcal)

Idea 3: 60ml Coffee Mate Zero Creamer (40kcal) + 1 serving Girl Scout Cookies, Graham Crackers, or Cereal (~150kcal)

Daily Subtotals:

~1400kcal, 95-100g protein, 140g carb, 35g fat

🍜 Dinner Ideas 🍤🥦

~400-450kcal, 20-30g protein, carbs and fats variable

Idea 1: Rice Noodles with Shrimp and Broccoli in Peanut Sauce

Idea 2: Salmon Burgers with Air Fried Broccoli

Idea 3: Breakfast Burritos or Breakfast Bake

Idea 4: Enchiladas

Ideas 5: Fajitas

Daily Totals:

~1850kcal, 120g+ protein, 170g+ carb, 45g+ fat