Meal Planning for August 🍉

Let's be real, I want more summer. Thankfully, this month is still partially summer! This meal plan is designed for a 1900-2000kcal diet with a protein target of 110g or more, and an iron target of 18mg or more. I will draw on Alisa Vitti's Cycle Syncing approach, but I will not detail each food as I have in the past (please see the last two month's meal plans if you would like more information on foods that support different phases of the menstrual cycle).

My main goal with this plan was to choose foods that support my digestion and to revisit meals that I have enjoyed in the past. Without further ado, I present to you a meal plan and grocery list for August.

Week 1

Breakfast (5 servings)

-1 packet 100 calorie better oats, 100kcal

-1 snack cup mandarin oranges, 45kcal

-16g almond butter, 95kcal

-170g Fage non-fat greek yogurt, 90kcal

-omega-3, 20kcal

-collagen, 10kcal

-almond milk for coffee, 30kcal

-pre-workout (Alani Nu Hawaiin Shaved Ice)

-5g creatine monohydrate

-lemon water

Nutrition Summary

380kcal, 29g protein, 4.9mg iron

Post Workout (6 servings)

-blueberry bagel, 260kcal

-Oikos Pro greek yogurt, 140kcal

Nutrition Summary

400kcal, 28g protein, 3.2mg iron

Lunch (4 servings)

-whole wheat tortilla, 110kcal

-3oz cooked chicken breast, 110kcal

-1/2 package antioxidant veggies, 50kcal

-28g mozzarella cheese, 80kcal

-200g watermelon, 60kcal

Nutrition Summary

410kcal, 34g protein, 2.4mg iron

Snack (4 servings)

-36g cocoa puffs, 140kcal

-OWYN vanilla protein shake, 170kcal

Nutrition Summary

310kcal, 21g protein, 7.6mg iron

Dinner (4 servings)

-1/4 package Near East parmesan cous cous, 150kcal

-1/2 package Green Giant Garden Vegetable Medley, 75kcal

-3oz shrimp, 100kcal

-28g goat cheese, 80kcal

Nutrition Summary

405kcal, 31g protein, 1.5mg iron

Week 2

Breakfast (5 servings)

-50g chocolate Kodiak cakes, 180kcal

-2 scoops Orgain cookies and cream protein powder, 150kcal

-140g frozen blueberries, 80kcal

-16g Simple Truth no stir creamy almond butter, 95kcal

-omega-3, 20kcal

-collagen, 10kcal

-almond milk for coffee, 30kcal

-pre-workout (Alani Nu Hawaiin Shaved Ice)

-5g creatine monohydrate

Nutrition Summary

565kcal, 40g protein, 15.5mg iron

Post Workout (5 servings)

-Redcon1, MRE Bar, Banana Nut Bread, 260kcal

-Kroger, Carbmaster, Low Fat Yogurt, Orange Vanilla, 60kcal

Nutrition Summary

320kcal, 29g protein, 6mg iron

Lunch (5 servings)

-Lean Cuisine Protein Kick Chicken Teriyaki, 260kcal

Nutrition Summary

260kcal, 18g protein, .7mg iron

Snack/Ice cream!!!

-Option 1: McDonald's large ice cream cone, ~300kcal

-Option 2: Dairy Queen chocolate leaning mini blizzard (cookie dough, brownie batter, or salted caramel truffle recommended), 420kcal

-Option 3: Dairy Queen fruit leaning mini blizzard (peach cobbler recommended), 350kcal

-Option 4/5: Cold Stone Gotta Have It size vanilla lite ice cream, 330kcal (can also add cookie dough for ~120kcal to make the total 450kcal)

Nutrition Summary

300-450kcal, protein target hit so variable okay, iron target hit so variable okay

Dinner (4 servings)

-whole wheat tortilla, 110kcal

-3oz cooked chicken breast, 110kcal

-1/2 package antioxidant veggies, 50kcal

-28g mozzarella cheese, 80kcal

-plum, 50kcal

Nutrition Summary

400kcal, 34g protein, 2.1mg iron

Week 3

Breakfast (4-5 servings)

-36g cocoa puffs, 140kcal

-OWYN Pro Elite vanilla protein shake, 200kcal

-140g frozen strawberries, 50kcal

-omega-3, 20kcal

-collagen, 10kcal

-almond milk for coffee, 30kcal

-pre-workout (Alani Nu Hawaiin Shaved Ice)

-5g creatine monohydrate

Nutrition Summary

450kcal, 37g protein, 9.4mg iron

Post Workout (5 servings)

-Redcon1, MRE Bar, Banana Nut Bread, 260kcal

-Oikos Triple Zero greek yogurt, 90kcal

Nutrition Summary

350kcal, 35g protein, 6mg iron

Lunch (4 servings)

-1 package Green Giant Antioxidant Blend frozen vegetables, 100kcal

-5oz can Safe Catch Tuna, 150kcal

-1/4 package Near East parmesan cous cous, 150kcal

Nutrition Summary

400kcal, 46g protein, 3mg iron

Snack

-KIND Healthy Grains Oats & Honey with Toasted Coconut Bar, 150kcal

-60g dried apricots, 150kcal

Nutrition Summary

300kcal, 4g protein, 2.7mg iron

Dinner (5 servings)

-1 10oz package Tasty Bite Organic Original Madras Lentils, 280kcal

-1 package Green Giant Garden Vegetable Medley, 150kcal

Nutrition Summary

430kcal, 15g protein, 3.7mg iron

Week 4

Breakfast (5 servings)

-50g chocolate Kodiak cakes, 180kcal

-2 scoops Orgain cookies and cream protein powder, 150kcal

-140g frozen strawberries, 50kcal

-16g Simple Truth no stir creamy almond butter, 95kcal

-omega-3, 20kcal

-collagen, 10kcal

-almond milk for coffee, 30kcal

-pre-workout (Alani Nu Hawaiin Shaved Ice)

-5g creatine monohydrate

Nutrition Summary

535kcal, 39g protein, 16.1mg iron

Post Workout (4 servings)

-Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Frozen Breakfast Sandwich, 270kcal

Nutrition Summary

270kcal, 18g protein, 2mg iron

Lunch (4 servings)

-7 Farm Rich flame broiled turkey meatballs, 210kcal

-1/4 bag Simple Truth Organic frozen spinach, 25 kcal

-1/4 box Near East parmesan couscous, 150kcal

Nutrition Summary

385kcal, 30g protein, 5.2mg iron

Snack (4-5 servings)

-Rxbar, Protein Bar, Chocolate Sea Salt, 200 Cal

-Kroger, Carbmaster, Low Fat Yogurt, Orange Vanilla, 60kcal

Nutrition Summary

260kcal, 21g protein, 1.8mg iron

Dinner (4 servings)

-2oz whole wheat pasta, 180kcal

-130g chickpeas, 120kcal

-1/4 jar Classico sundried tomato alfredo sauce, 80kcal

-1oz feta cheese, 80kcal

Nutrition Summary

460kcal, 20g protein, 3mg iron

Grocery List

Amazon/Online

[  ] Zena Collagen

[  ] Alani Nu Hawaiin Shaved Ice preworkout

[ ] Creatine Monohydrate

[  ] Omega-3 algae oil supplement

[  ] Redcon1, MRE Bar, Banana Nut Bread, 12 pack

[  ] Orgain Cookies and Cream plant protein powder

[  ] Rxbar, Protein Bars, Chocolate Sea Salt 4 or 12 pack

[  ] Sugar-free coffee sweetener

King Soopers/Grocery Store

[  ] Watermelon

[ ] Lemon

[  ] Fresh blueberries to freeze or frozen

[  ] Plums (can buy at the start of week 2)

[  ] 6 pack blueberry bagels

[  ] Mission whole wheat tortillas

[  ] Chicken breast x 8 servings

[  ] Frozen precooked shrimp

[  ] Better oats 100 calorie maple brown sugar packets

[  ] Dark chocolate Kodiak Cakes pancake mix

[  ] Cocoa Puffs

[  ] KIND Healthy Grains Oats & Honey with Toasted Coconut Bars

[  ] Dried apricots

[  ] 4 pack no sugar added mandarin oranges x 2

[  ] Simple Truth no stir creamy almond butter (other brands okay too)

[  ] OWYN vanilla plant based protein drink

[  ] OWYN Pro Elite vanilla protein shake

[  ] Whole wheat pasta

[  ] Near East Parmesan Cous Cous x 3

[  ] Canned chickpeas x 2

[  ] Classico sundried tomato alfredo sauce

[  ] 5oz can Safe Cath Tuna x 4 (may be worth buying in bulk from Costco)

[  ] Tasty Bite Organic Original Madras Lentils x 5 (might be worth ordering in bulk or purchasing from Costco)

[  ] Green Giant Garden Vegetable Medley frozen vegetables x 7

[  ] Green Giant Antioxidant Blend frozen vegetables x 6

[  ] Simple Truth Organic frozen spinach

[  ] Frozen strawberries x 2

[  ] Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Frozen Breakfast Sandwich

[  ] Farm Rich flame broiled turkey meatballs

[  ] Lean Cuisine Protein Kick Chicken Teriyaki x 5

[  ] Goat cheese

[  ] Feta cheese (buy at the beginning of week 4)

[  ] Mozzarella cheese

[  ] 4 pack Oikos Pro x 2

[  ] Oikos Triple Zero greek yogurt (buy for week 3)

[  ] Fage non-fat greek yogurt

[  ] Kroger, Carbmaster, Low Fat Yogurt, Orange Vanilla x 5

[  ] Kroger, Carbmaster, Low Fat Yogurt, Orange Vanilla x 5 (buy at start of week 4)

[  ] Unsweetened vanilla almond milk