This Week's Meal Plan 🍁🥦🍜

I'll be honest, I probably eat cereal for dinner once or twice per week. Not this week! My goal is to plan well for all meals so that I can feel awesome and perform well in my training. It also is legitimately fall now, so that will be accounted for. 🎃

Breakfast/Pre-Workout Meal (335kcal)

-2 packets Better Oats Maple Brown Sugar 100kcal packets, 200kcal

-1 serving protein pumpkin custard, ~100kcal

-Supplements, 35kcal

Pumpkin Custard Recipe (makes 4 servings)

• 1/2 can pure pumpkin (about 250g), 95kcal

• 255g Fage nonfat Greek yogurt, 135kcal

• 49g Orgain Vanilla Protein Powder, 160kcal

• Mix all ingredients and portion into 4 containers

Breakfast Supplements

• Alani Nu pre-workout, 10kcal

• 2 pills Sports Research Omega-3 Algae Oil, 15kcal

• 1 Hoorbach collagen gummy

• 1 pill Sports Research Vitamin D + K2

Morning Snack/Post-Workout Meal (400kcal)

-1 Fairlife Nutrition Plan Shake, 150kcal

-50g Reese's Puffs, 210kcal

-60ml Nestle, Coffee Mate, Pumpkin Spice, Zero Sugar creamer, 40kcal

Lunch (345kcal)

-45g dry/~120g cooked Lundberg Short Grain Brown Rice, 150kcal

-4oz raw/~3oz cooked 99% lean ground turkey breast, 120kcal

-1/2 bag frozen Green Giant Tuscan Seasoned Broccoli, 75kcal

Afternoon Snack (200kcal)

-1 slice protein pumpkin bread, ~200kcal

Pumpkin Protein Bread Recipe (makes 6 servings)

• 1/2 can pure pumpkin (about 250g), 95kcal

• 2 eggs, 140kcal

• 32g Maranatha creamy almond butter, 200kcal

• 85g Fage nonfat Greek yogurt, 45kcal

• 49g Orgain Vanilla Protein Powder, 160kcal

• 150g wheat flour, 520kcal

• 2 tsp baking powder

• Dash of salt

• Cinnamon to taste

• Preheat oven to 350 degrees F. Combine all ingredients and transfer to a parchment paper lined bread pan. Bake for 35-40min (37 is the sweet spot for my oven), and stick a knife in to check for doneness. Once cooled, slice into 6 pieces.

Dinner (440kcal)

-Ajinomoto, Tokyo Style Shoyu Ramen with Chicken (from Costco), 410kcal

-1/4 bag frozen Green Giant Fresh Broccoli Florets, 30kcal

Dessert (~150kcal)

-1 glass Ocean Spray Diet 5 cranberry pomegranate juice, ~10kcal

-100g raspberries or frozen mango, 50-60kcal

-1 Yasso mango bar, 80kcal

Daily Nutrition Totals

1855kcal, 128g protein, 229g carb, 39g fat

*Fat is pretty low on this plan, and all values are well-educated estimates, so please double check if precision is important to you and you plan to follow parts or all of this meal plan.