Meal Planning for October 🎃🍂☕️

It's fall y'all! Time for pumpkin, maple, baking, and sweaters. 😁 This month's meal plan is designed around dishes with rotating macros. For example, the lunch dish is a rice bowl with rotating proteins, while breakfast is an oatmeal bowl with rotating fruits. The calories, protein, and other macro nutrients can be adjusted from week to week, but in general, the plan is designed for a ~1750-2050kcal diet with a protein target of 110g or higher (I love protein, so it's definitely way higher). The serving sizes listed are in references to the servings made for each week.

The Plan

Supplements:

-Omega-3, 20kcal

-Collagen, 10kcal

-Creatine monohydrate

-Pre-workout (Alani Nu Hawaiin Shaved Ice)

Nutrition Summary

30kcal, 2g protein

Coffee

-1 c almond milk, 30kcal

-Dunkin' Caramel Me Crazy or French Vanilla

-Crazy Cups Caramel Truffle Sunday or Cinnamon French Toast

-Instant decaf

-Torani sugar free caramel syrup

Nutrition Summary

30kcal, 1g protein

Breakfast (4-5 servings)

-Better Oats Maple and Brown Sugar (buying in bulk), 100kcal

-Fruit (changing each week)

• Week 1: 140g Private Selection Frozen Blueberries Strawberries & Mangos, 70kcal

• Week 2: 140g blueberries, 80kcal

• Week 3: 140g Simple Truth Organic Strawberries, 50kcal

• Wk 4: unsweetened applesauce cup, 50kcal

-15g almond butter, 100kcal (can omit if lower calories needed)

-2 scoops Orgain Organic Protein Powder, Sweet Vanilla Bean or Chocolate Fudge, 150kcal

Nutrition Summary

400-430kcal, 29g protein (300-330kcal without almond butter, 26g protein)

Snack (5 servings)

-Protein bread (bake in advance, pumpkin and banana), 275-290kcal

• 1/2 of a 15oz can pumpkin (or ~200-250g), 85kcal/or 2 medium ripe bananas, 180kcal

• 2 large eggs, 140kcal

• 30g smooth almond butter, 200kcal

• 80g plain non-fat greek yogurt, 45kcal

• 150g flour, 530kcal

• 50g Orgain Vanilla Protein Powder, 165kcal

• 2 tsp baking soda

• 40g chocolate chips, 200kcal

(Shop for 2 pumpkin breads and 2 banana breads)

-Oikos Triple Zero Yogurt or Fairlife Nutrition Plan Chocolate Protein Shake, 90-150g protein

Nutrition Summary

365-440 kcal, 30-45g protein

Lunch (4 servings)

-45g short grain brown rice, 160kcal

-Protein (rotate chicken, lean ground turkey, and lean ground beef), 110-140kcal

-1/2 package antioxidant blend, 50kcal

Nutrition Summary

320-350kcal, 24-28g protein

Snack (5 servings)

-Barebells, 200-210kcal (rotate flavors, pumpkin spice and chocolate dough)

-Trubar, 190kcal

Nutrition Summary

390-400kcal, 32g protein

Dinner (4 servings)

-Carb (rotate Lean Cuisine Butternut Squash Ravioli, cous cous, and brown rice), 150-250kcal

-Protein, (rotate shrimp and chicken), 100-110kcal

-Vegetable (rotate tuscan broccoli and vegetables included in Lean Cuisine), 0-95kcal (the zero is because the vegetables from the Lean Cuisine are accounted for with the carb)

Nutrition Summary

345-360kcal , 27-30g protein

Total:

-1780-2040kcal, 142-167g protein

Misc (for weekend)

-Frozen Veggie Pizza

-Popsicles (Enlightened salted caramel brownie is awesome)

-Extra veggies

-Canned tuna

Grocery List

Amazon

[  ] Creatine monohydrate

[  ] Pre-workout (Alani Nu Hawaiin Shaved Ice)

[  ] Torani sugar free caramel syrup, 4 pack

[  ] Crazy Cups Caramel Truffle Sunday or Cinnamon French Toast

[  ] Better Oats Maple and Brown Sugar, 6 box pack

Costco

[  ] Omega-3

[  ] Collagen

[  ] Oikos Triple Zero, 15 pack

[  ] Tru Bar, 12 pack x 2

[  ] Orgain Organic Protein Powder, Sweet Vanilla Bean or Chocolate Fudge (or buy on Amazon for Prime Day!!)

[  ] Fairlife Nutrition Plan Chocolate Protein Shakes, 18 pack (could also check out Amazon for Prime Day)

Trader Joe's

[  ] Barebells Pumpkin Spice Protein Bars, 12 pack

[  ] Barebells Chocolate Dough Protein Bars, 12 pack

King Soopers/Grocery Store

[  ] Blueberries

[  ] 4 bananas (brown and ripe are best)

[  ] 99% lean ground turkey x 2

[  ] Laura's Lean Ground Beef

[  ] Canned tuna (pouches are also okay)

[  ] Lundberg short grain brown rice (big bag)

[  ] Near East Parmesan Cous Cous x 2

[  ] Unsweetened applesauce cups

[  ] Almond butter

[  ] 15 oz can pumpkin

[  ] Flour

[  ] Baking soda

[  ] Chocolate chips

[  ] Dunkin' Caramel Me Crazy or French Vanilla

[  ] Instant decaf coffee

[  ] Private Selection Frozen Blueberries Strawberries & Mangos

[  ] Simple Truth Organic Strawberries

[  ] Green Giant Antioxidant Blend Frozen Vegetables x 8

[  ] Extra frozen veggies

[  ] Frozen Veggie Pizza

[  ] Green Giant frozen Tuscan Broccoli x 6

[  ] Tyson Oven Roasted precooked frozen chicken breast with rib meat x 2 (save left overs in freezer)

[  ] Lean Cuisine Butternut Squash Ravioli x 2

[  ] Kroger precooked no tail frozen shrimp x 2

[  ] Enlightened salted caramel brownie popsicles

[  ] Almond milk

[  ] Eggs

[  ] Fage non-fat greek yogurt