This Week's Meal Plan

This meal plan is to help me organize myself for meal prep and to give you some ideas for high protein, performance-promoting foods. I hope you enjoy and have a wonderful week!

Morning Supplements

-Creatine monohydrate

-Pre-workout (on workout days), 10kcal

-Collagen gummies (nails seem to be doing better!)

-Vitamin D3

-Omega-3, 10kcal

Nutrition Notes

20kcal

Morning Hydration

-Loose leaf green tea

-Creatine+pre-workout mixed with water

-Fill up daily gallon of water and get drinking

Breakfast

-40g old-fashioned oats, 150kcal

-2 servings/340g CarbMaster yogurt (I like strawberry, mango, and orange vanilla best 😋), 140kcal

Nutrition Notes

-290kcal, 23g protein

-Breakfast + Supplements = 310kcal, 23g protein

Post-Workout

-Premier Protein Cafe Latte shake, 160kcal

-40g old-fashioned oats, 150kcal

-126g Kirkland Three Berry Blend frozen berries (Costco) or 140g frozen strawberries, 50kcal

-16g Simple Truth creamy almond butter, 95kcal

Nutrition Notes

-455kcal, 39g protein

-Post-Workout + Breakfast + Supplements = 765kcal, 62g protein

Lunch (4 servings)

-1/4 box Veggie Craft rotini pasta, 210kcal

-1/4lb 96% lean ground beef, 150kcal

-1/4 bag Green Giant Tuscan Seasoned Broccoli, ~40kcal

Nutrition Notes

-400kcal, 42g protein

-Lunch + Post-Workout + Breakfast + Supplements = 1165kcal, 104kcal

Snacks

The kcal and protein are added in the Nutrition Notes below the dinner heading to give a combined total of dinner and all of the meals listed up to this point. With the protein target hit (and well exceeded), snacks in this meal plan are for extra calories and addressing hunger, more than for getting in an extra serving of protein. I wrote down the snacks I have in my pantry and treats that I will have room for in my calorie tallies if I go out for coffee, ice cream, etc.

-That's It fruit bar, 60kcal

-Pirates Bootie, 70kcal

-Powerade, 5-10kcal

-String cheese, 50-100kcal

-Tortilla chips, 140kcal

-TruBar 190kcal

-Bobo's PB&J Bar, 230kcal

-Ice cream 😋

-Latte

-Smoothie/Shake

Dinner (3 servings + go out Tuesday + cook Friday)

-Turkey Meatballs (1/3lb Kroger 93% lean ground turkey + spices), 160kcal

-1/3 bag Green Giant Cauliflower Risotto, 20kcal

-1 BFree High Protein Tortilla, 90kcal

-30g Bolthouse Farms Avocado Green Goddess dressing, 35kcal

Nutrition Notes

-315kcal, 36g protein

-Dinner + Lunch + Post-Workout + Breakfast + Supplements = 1470kcal, 140g protein