Meal Planning for September 🥳
- Chelsea Magyar
- Aug 20, 2024
- 5 min read
This month's meal plan is for a 2000kcal diet, with a protein target of 110g or more. September will be busy for me, so my goals with this plan were to include meals that prep quickly, are satisfying to me, and digest well. This month I also included pantry/freezer items to keep on hand for weekend options (and how leftovers can be used on weekends too!). Here we go!
Week 1
Breakfast/Pre-workout (5 servings)
-140g blueberries, 80kcal
-50g Kodiak Cakes, Power Cakes, Flapjack & Waffle Mix, Dark Chocolate, 180kcal
-170g Fage non-fat greek yogurt, 90kcal
-16g almond butter, 95kcal
-Unsweetened vanilla almond milk (for coffee, also need decaf coffee and sugar free syrup), 30kcal
-Youtheory Omega-3 algae oil supplement, 20kcal
-Alani Nu Hawaiin Punch Pre-workout supplement
-5g creatine monohydrate
Nutrition Summary
495kcal, 35g protein
Post-workout/Snack (5 servings)
-Blueberry bagel, Kroger, 260kcal
-Premier Protein cafe latte shake, 160kcal
Nutrition Summary
420kcal, 38g protein
Lunch (4 servings)
-Mission whole wheat tortilla, 110kcal
-3oz Tyson, Oven Roasted Diced Chicken Breast Boneless Skinless With Rib Meat, 110kcal
-1/2 package antioxidant veggies, 50kcal
-28g mozzarella cheese, 80kcal
-Large peach, 100kcal
Nutrition Summary
450kcal, 34g protein
Snack (5 servings)
-Skinny Cow ice cream sandwich, 150kcal
-20g pretzels, 80kcal
Nutrition Summary
230kcal, 5g protein
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, 32g protein
Weekend
-leftover chicken (keep frozen until ready to use)
-1 bagel leftover
-1 protein shake
-2 tortillas
-1 ice cream sandwich
-lemons for water
-pretzels
-coffee!
-Better Oats
-protein powder
-Barebells protein bars
-large bag of frozen veggies
Week 2
Breakfast/Pre-workout (5 servings)
-140g blueberries, 80kcal
-50g Kodiak Cakes, Power Cakes, Flapjack & Waffle Mix, Dark Chocolate, 180kcal
-170g Fage non-fat greek yogurt, 90kcal
-16g almond butter, 95kcal
-Unsweetened vanilla almond milk (for coffee), 30kcal
-Youtheory Omega-3 algae oil supplement, 20kcal
-Alani Nu Hawaiin Punch Pre-workout supplement
-5g creatine monohydrate
Nutrition Summary
495kcal, 35g protein
Post-workout/Snack (5 servings)
-Blueberry bagel, Kroger, 260kcal
-Premier Protein cafe latte shake, 160kcal
Nutrition Summary
420kcal, 38g protein
Lunch (4 servings)
-Mission whole wheat tortilla, 110kcal
-3oz Tyson, Oven Roasted Diced Chicken Breast Boneless Skinless With Rib Meat, 110kcal
-1/2 package antioxidant veggies, 50kcal
-28g mozzarella cheese, 80kcal
-large peach, 100kcal
Nutrition Summary
450kcal, 34g protein
Snack (5 servings)
-Skinny Cow ice cream sandwich, 150kcal
-20g pretzels, 80kcal
Nutrition Summary
230kcal, 5g protein
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, 32g protein
Weekend
-leftover chicken (keep frozen until ready to use)
-1 bagel leftover
-1 protein shake
-1 ice cream sandwich
-lemons for water
-pretzels
-coffee!
-Better Oats
-protein powder
-Barebells protein bars
-large bag of frozen veggies
Week 3
Breakfast/Pre-workout (5 servings)
-140g frozen strawberries, 50kcal
-Better Oats, Instant Oatmeal With Flax Seeds, Maple & Brown Sugar, 100kcal
-Orgain, Organic Protein, Plant Based Protein Powder, Vanilla, 150kcal
-12g almond butter, 70kcal
-Unsweetened vanilla almond milk (for coffee), 30kcal
-Youtheory Omega-3 algae oil supplement, 20kcal
-Alani Nu Hawaiin Punch Pre-workout supplement
-5g creatine monohydrate
Nutrition Summary
420kcal, 29g protein
Post-workout/Snack (5 servings)
-Premier Protein cafe latte shake, 160kcal
-Nature's Bakery Brownie, 170kcal
Nutrition Summary
330kcal, 33g protein
Lunch (4 servings)
-1/4 Simple Truth Organic Greek Style Ultra-Thin Crust Vegetable Pizza, 188kcal
-Lean Cuisine Protein Kick Butternut Squash Ravioli Frozen Meal, 250kcal
Nutrition Summary
440kcal, 13g protein
Snack (4 servings)
-Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Frozen Breakfast Sandwich, 270kcal
-140g Private Selection Frozen Blueberries Strawberries & Mangos, 70kcal
Nutrition Summary
340kcal, 18g protein
Dinner (4 servings)
-1/2 package Green Giant Simply Steam Tuscan Seasoned Broccoli, 95kcal
-1/4 jar Classico sundried tomato alfredo sauce, 80kcal
-56g dry whole wheat pasta (measure dry, but please cook it!), 180kcal
-4oz 99% lean ground turkey, 120kcal
Nutrition Summary
475kcal, 38g protein
Weekend
-Better Oats
-strawberries
-protein powder
-1 protein shake (only wk 3)
-coffee!
-brownie
-Barebells protein bars
-Tyson frozen oven roasted chicken breast with rib meat (buying extra bag to keep in freezer)
-large bag of frozen veggies
Week 4
Breakfast/Pre-workout (5 servings)
-140g frozen strawberries, 50kcal
-Better Oats, Instant Oatmeal With Flax Seeds, Maple & Brown Sugar, 100kcal
-Orgain, Organic Protein, Plant Based Protein Powder, Vanilla, 150kcal
-12g almond butter, 70kcal
-Unsweetened vanilla almond milk (for coffee), 30kcal
-Youtheory Omega-3 algae oil supplement, 20kcal
-Alani Nu Hawaiin Punch Pre-workout supplement
-5g creatine monohydrate
Nutrition Summary
420kcal, 29g protein
Post-workout/Snack (5 servings)
-Premier Protein cafe latte shake, 160kcal
-Nature's Bakery Brownie, 170kcal
Nutrition Summary
330kcal, 33g protein
Lunch (4 servings)
-1/4 Simple Truth Organic Greek Style Ultra-Thin Crust Vegetable Pizza, 188kcal
-Lean Cuisine Protein Kick Butternut Squash Ravioli Frozen Meal, 250kcal
Nutrition Summary
440kcal, 13g protein
Snack (4 servings)
-Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Frozen Breakfast Sandwich, 270kcal
-140g Private Selection Frozen Blueberries Strawberries & Mangos, 70kcal
Nutrition Summary
340kcal, 18g protein
Dinner (4 servings)
-1/2 package Green Giant Simply Steam Tuscan Seasoned Broccoli, 95kcal
-1/4 jar Classico sundried tomato alfredo sauce, 80kcal
-56g dry whole wheat pasta (measure dry, but please cook it!), 180kcal
-4oz 99% lean ground turkey, 120kcal
Nutrition Summary
475kcal, 38g protein
Weekend
-Better Oats
-strawberries
-protein powder
-coffee!
-brownie
-frozen blueberries strawberries & mangos
-Barebells protein bars
-Tyson frozen oven roasted chicken breast with rib meat (buying extra bag to keep in freezer)
-large bag of frozen veggies
Grocery List
Amazon/Online
[ ] Alani Nu preworkout
[ ] Creatine monohydrate (make sure it's from a source you trust)
[ ] Torani sugar free caramel syrup 4 pack
[ ] Orgain, Organic Protein, Plant Based Protein Powder, Vanilla
[ ] Nature's Bakery Brownie 12 pack
[ ] Barebells protein bars 12 pack
Costco/Bulk Warehouse
[ ] Omega 3 algae oil supplement
[ ] Premier Protein cafe latte shakes 18 pack
Grocery Store
[ ] Blueberries, large container x 2
[ ] 2-4 lemons
[ ] Large peaches x 4 (will need to buy again fresh for week 2)
[ ] 99% lean ground turkey x 2
[ ] Kroger blueberry bagels 6 pack x 2
[ ] Mission whole wheat tortillas
[ ] Premier protein 4 pack (I like caramel and cookie dough, but going for cafe latte again is also a solid choice)
[ ] Decaf instant coffee
[ ] Dunkin Donuts coffee (I like Carmel Me Crazy and French Vanilla; I like to have a caffeinated coffee for non-workout days)
[ ] Kodiak Cakes, Power Cakes, Flapjack & Waffle Mix, Dark Chocolate
[ ] Almond butter, simple truth no stir creamy
[ ] Better Oats, Instant Oatmeal With Flax Seeds, Maple & Brown Sugar 10 pack x 2
[ ] Pretzels
[ ] Near East parmesan cous cous x 2
[ ] Classico Sundried Tomato Alfredo Sauce x 2
[ ] Whole wheat pasta (8 servings)
[ ] Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Frozen Breakfast Sandwich 4 pack x 2
[ ] Lean Cuisine Protein Kick Butternut Squash Ravioli Frozen Meal x 8
[ ] Simple Truth Organic Greek Style Ultra-Thin Crust Vegetable Pizza x 2
[ ] Kroger large unpeeled cooked bag of frozen shrimp x 2
[ ] Tyson frozen oven roasted chicken breast with rib meat x 3
[ ] Large bag of frozen veggies
[ ] Green Giant Garden Vegetable Medley x 4
[ ] Green Giant Antioxidant Blend x 4
[ ] Green Giant Simply Steam Tuscan Seasoned Broccoli (it's frozen) x 2
[ ] Frozen strawberries, large bag x 2
[ ] Private Selection Frozen Blueberries Strawberries & Mangos
[ ] Skinny Cow ice cream sandwiches 6 pack x 2
[ ] Fage nonfat greek yogurt x 2
[ ] Unsweetened vanilla almond milk
[ ] Goat cheese x 2
[ ] Kroger shredded mozzarella cheese
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