1936 Calorie Meal Plan

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Meal Plan Outline

  • Meal #1: Ground Turkey Sweet Potato, Broccoli Egg Casserole 
  • Meal #2: Greek Yogurt, Blueberries, & Peanut Butter 
  • Meal #3: High Protein Lasagna
  • Workout Nutrition
    • Pre-Workout: Gatorade Powder 
    • Post Workout: Mini Wheats with Milk 
  • Meal #4: Protein (Salmon, Tilapia, or Pork chops), Baked Potatoes, Broccoli.

Meal #1: Ground Turkey Sweet Potato, Broccoli Egg Casserole

Makes 8 Servings (weight will vary depending on ingredients) 

Ingredients 

  • 6 Whole egg
  • 1 pound Ground turkey (99%) 453 g
  • 1/2 cup Milk (Fat-free)
  • 4 medium Sweet Potato 816 g
  • 8 oz Reduced-fat Mozzarella Cheese 224 g
  • 2 cup Broccoli 182 g
  • 1 tbsp Olive oil 14 g
  • 2 clove Garlic 6 g
  • 4 oz Apple sauce 113 g
  • 2 tbsp Maple Syrup 39 g
  • 6 oz Egg Whites 170 g
  • 1 tbsp Italian Seasoning 2 g

Directions 

  1. Heat a saucepan to medium, grease, then add ground turkey, apple sauce, maple syrup, garlic, Italian seasoning, salt, and pepper.
  2. Continue cooking until the apple sauce and maple syrup liquid evaporates, and the turkey is fully cooked.
  3. Chop the broccoli and sweet potatoes into bite-size pieces (Precook the sweet potatoes for 20 min)
  4. Arrange the broccoli, sweet potato, and turkey mixture in a baking dish coated with cooking spray.
  5. Combine beaten eggs, egg whites, and milk. Pour over sweet potatoes, broccoli, and turkey.
  6. For the best flavor, ensure that all the components are coated well.
  7. Bake at 350°F for 45-60 minutes until the egg is fully cooked and the sweet potato is soft enough to be pierced with a fork. Lastly, sprinkle some cheese on top.
  8. Add a slice of toast to each breakfast for the higher-calorie meal plan.

Nutrition:

Calories: 350 | Protein: 26 g | Carbohydrates: 37 g | Fiber 7 g | Fats: 12 g

Meal #2: Greek Yogurt, Blueberries, & Peanut Butter 

One serving

Ingredients 

  • ⅔ cup of Greek yogurt (170 g) 
  • 1 tbsp Peanut Butter (28 g) 
  • 1 cup of frozen Blueberries 

Directions 

  1. Add ingredients to a bowl, mix, and enjoy!

P.S. This is one of my favorite through-together macro-friendly, nutrient-dense meals.

Nutrition:

Calories: 350 | Protein: 26 g | Carbohydrates: 37 g | Fiber 7 g | Fats: 12 g

Meal #3: High Protein Lasagna

12 servings 

Ingredients 

  • 3 lb Ground Turkey (93% lean) 1360.8 g
  • 6 cup Cottage Cheese (nonfat) 1260.0 g
  • 1.5 cup Parmesan Cheese (reduced fat) 159.0 g
  • 2 tsp Oregano (dried) 2.0 g
  • 2 tsp Garlic Powder 6.5 g
  • 2 tsp Basil (dried) 3.3 g
  • 48 oz Pasta Sauce (lower sodium) 1360.8 g
  • 2 clove Garlic (fresh) 6.0 g
  • 1 cup Onion (raw) 194.1 g
  • 2 medium Zucchini 392.0 g
  • 1 large Squash (summer) 323.0 g
  • 10 oz Lasagna Noodles 560.0 g
  • 10 oz Mozzarella Cheese (reduced fat) 283.5 g

Directions 

  1. Start by chopping and preparing all of the vegetables: onions, garlic, zucchini, and squash.
  2. Heat a pan over medium heat and add some olive oil or avocado oil. Add the chopped onions and garlic to the pan and sauté until fragrant.
  3. Add the ground turkey to the pan and cook until browned, breaking it up as it cooks.
  4. While the turkey is cooking, add the cottage cheese, oregano, garlic powder, basil, and Parmesan cheese to a blender. Blend until smooth to create the cottage cheese mixture.
  5. Once the turkey is fully cooked, add the chopped zucchini, squash, and tomato sauce to the pan. Let everything simmer together for a few minutes until the vegetables are softened.
  6. In a large casserole dish, start layering the lasagna:
    1. First, add a layer of the meat and vegetable sauce.
    2. Then, add a layer of the lasagna noodles.
    3. Follow with a layer of the cottage cheese mixture.
    4. Repeat these layers 3 to 4 times.
  7. Top the final layer with the mozzarella cheese.
  8. Place the casserole dish in the oven and bake at 350°F (175°C) for 10-15 minutes or until the cheese is melted, bubbling, and golden brown.
  9. Let the lasagna cool for a few minutes before serving. Enjoy!

Nutrition:

Calories: 350 | Protein: 26 g | Carbohydrates: 37 g | Fiber 7 g | Fats: 12 g

Pre-Workout: Gatorade Powder 

Ingredients 

  • 1.25 tbsp Gatorade Thirst Quencher Powder (23 g) 
  • 12-20 oz water 

Directions 

Thirty minutes before training, mix your powder with water and consume.

Calories: 85 calories Protein: 0 g Carbohydrates: 21 g Fats: 0 g

Post Workout: 

Ingredients 

  • 4 oz of skim milk
  • 1 cup of frosted mini wheats

Directions:

  • Post workout – have a bowl of cereal

Nutrition:

Calories: 350 | Protein: 26 g | Carbohydrates: 37 g | Fiber 7 g | Fats: 12 g

Meal #4: Protein (Salmon, Tilapia, or Pork chops), Baked Potatoes, Broccoli. 

Ingredients 

Salmon, Baked Potatoes, Broccoli

  • 4 oz Salmon (113 g) 
  • 125 g baked potato 
  • 150 g broccoli 

Tilapia, Baked Potatoes, Broccoli

  • 4 oz tilapia (113 g) 
  • 125 g baked potato 
  • 150 g broccoli 

Pork chops, Baked Potatoes, Broccoli

  • 4 oz Pork chops (113 g) 
  • 125 g baked potato 
  • 150 g broccoli 

Directions 

  1. Cook your proteins (Salmon, chicken burger patty, or pork chops).
  2. Batch bake your potatoes. 
  3. Steam your vegetables.  

Nutrition:

Calories: 350 | Protein: 26 g | Carbohydrates: 37 g | Fiber 7 g | Fats: 12 g