May Meal Plan 🩷🌸

This month, I'm trying to eat plenty of protein (115g+), a fruit or vegetable at each meal, and around 1900kcal for weight maintenance and muscle gain where possible (#maingaining muscle 💪).

Below is what I plan to eat during the week, along with nutrition information (mostly calories and protein), and a grocery list. On the weekends, I plan to wing it and be flexible, while still trying to get in a protein and produce item in at each meal.

Happy May!

MAY MEAL PLAN

SUPPLEMENTS (~35kcal)

-5g Creatine Monohydrate

-1 capsule women's health probiotic

-1 Vitamin D + K2

-1 capsule Omega-3, 15kcal

-1 collagen gummy, 10kcal

-1 scoop pre-workout (skip if coffee made at breakfast), 10kcal

35kcal, taken with breakfast

BREAKFAST (~400kcal)

-40g oats, 100kcal

-140g Kirkland Three Berry Blend, 55kcal

-225g non-fat Greek yogurt, 130kcal

-60ml Coffeemate Zero chocolate carmel coffee creamer + coffee (skip when taking pre-workout), 40kcal

380kcal, 30g protein

POST-WORKOUT/SNACK (~500kcal)

-50g Reese's Puffs, 205kcal

-1 Fairlife Nutrition Plan protein shake, 150kcal

-1 sumo orange ~235g, 110kcal

-60ml Coffeemate Zero chocolate carmel coffee creamer + coffee, 40kcal

510kcal, 36g protein

LUNCH (~400kcal)

-45g uncooked/~90g cooked short grain brown rice, 150kcal

-3oz cooked chicken breast, 150kcal

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

-30g Newman's Own, Sesame Ginger Dressing, 35kcal

390kcal, 31g protein, 5 plants

AFTERNOON SNACK (~200kcal)

-2 Kroger Carbmaster yogurts, 140kcal

-60ml Coffeemate Zero chocolate carmel coffee creamer + coffee, 40kcal

180kcal, 18g protein

Subtotal/Pre-Dinner Nutrition Stats: ~1500kcal, 115g protein, 160g carb, 37g fat

DINNER (~400kcal)

My husband and I take turns cooking dinner. Below are some ideas I will go to when it's my turn. All of them are around 400kcal and include protein and vegetables.

1) Light Peanut Soy Noodles with Shrimp & Broccoli

https://chelstrainer.wixsite.com/chelstrainer/post/light-peanut-soy-noodles-with-shrimp-broccoli

2) Ground Turkey Sloppy Joes (230kcal) + Sourdough Bun (60kcal) + Salad with Dressing and Toppings (100kcal)

https://chelstrainer.wixsite.com/chelstrainer/post/ground-turkey-sloppy-joes

3) Vegetarian Stuffed Acorn Squash

https://chelstrainer.wixsite.com/chelstrainer/post/vegetarian-stuffed-acorn-squash

4) Baked Pasta

https://chelstrainer.wixsite.com/chelstrainer/post/baked-pasta 

DESSERT/DRINK (~20kcal)

-24oz Minute Maid Zero Mango Passionfruit Juice, 15kcal

-8oz Ocean Spray Diet 5 Pomegranate Cranberry Juice, 5kcal

20kcal, drink at least 1 hour (ideally more) before bed to help prevent sleep disturbances

DAILY NUTRITION STATS

~1900-1950kcal, 115-145g protein, 170-210g carb, 40-55g fat

GROCERY LIST

Costco

[  ] Women's health probiotic

[  ] Vitamin D + K2 supplement

[  ] Omega-3 supplement

[  ] Fairlife Nutrition Plan protein shakes

[  ] Short grain brown rice

[  ] Oats

[  ] Coffee

[  ] Safe Catch canned tuna (good for dinners + weekends)

[  ] Kirkland frozen broccoli florets (good for dinners + weekends)

[  ] Greek yogurt

[  ] Three Berry Blend frozen berries

[  ] Trident Salmon Burgers (good for dinners + weekends)

[  ] Argentinian frozen shrimp (good for dinners + weekends)

[  ] Rudi's sourdough bread (good for dinners + weekends)

[  ] Chicken breasts

[  ] Eggs  (good for dinners + weekends)

[  ] Kevin's or Chef Hak's products  (good for dinners + weekends)

[  ] Lesser Evil Popcorn (good for dinners + weekends)

[  ] Peanut butter pretzels (good for dinners + weekends)

[  ] Seltzer water (for my husband 😄)

[  ] Beer (for my husband 😄)

King Soopers/Kroger/Grocery Store

[  ] Sumo oranges

[  ] Apples (for my husband! But I like them too)

[  ] Butter lettuce + arugala mix (good for dinners + weekends)

[  ] Bolthouse Farms Caesar Dressing (good for dinners + weekends)

[  ] Squash (good for dinners + weekends)

[  ] Potatoes/sweet potatoes (good for dinners + weekends)

[  ] Green beans (good for dinners + weekends)

[  ] Mushrooms (good for dinners + weekends)

[  ] Ginger paste (good for dinners + weekends)

[  ] Garlic paste (good for dinners + weekends)

[  ] Ground beef/turkey/chicken (good for dinners + weekends)

[  ] Newman's Own, Sesame Ginger Dressing

[  ] Pasta (good for dinners + weekends)

[  ] Reese's Puffs

[  ] La Favorita tortilla chips (good for dinners + weekends)

[  ] CoffeeMate Zero coffee creamer (any 10kcal flavor, but chocolate carmel is the best)

[  ] Shredded cheese (good for dinners + weekends)

[  ] Olive oil (good for dinners + weekends)

[  ] Butter (good for dinners + weekends)

[  ] Carb Master yogurts

[  ] Minute Maid Zero Mango Passionfruit Juice

[  ] Ocean Spray Diet 5 Pomegranate Cranberry Juice

[  ] Green Giant Antioxidant Blend Frozen Vegetables

[  ] Halo Top ice cream or popsicles (good for dinners + weekends)

[  ] Appealing froze meals, proteins, and/or fruits and veg

[  ] Dinner-specific ingredients

Amazon/Online

[  ] Creatine

[  ] Pre-workout

[  ] Protein powder (good for weekends/protein emergencies)