2793 Calorie Meal Plan

This is a copy of my week two meal plan. Again, the goal here is to build muscle and try and lose some body fat. You could call this a lean bulk. This meal plan provided 94% of all of my nutrient targets, including calories, macronutrients, vitamins, and minerals.

I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.

I paired this meal plan with my week two’s hypertrophy training.

• Meal 1: Strawberry Banana Protein Smoothie
• Meal 2: English Muffin Breakfast Sandwich
• Meal 3: Mediterranean Chicken Salad With Turmeric Rice
• Meal 4: Protein + Sweet potato and Regular Potato and Broccoli
• Pre-workout nutrition: Honey Nut Cheerios Milk and Apple Juice
• Before bed: 1 % Chocolate Milk with Casein Protein 

Daily totals: 

• Calories: 2793
• Protein: 178 g
• Carbohydrates: 399 g
• Fats: 61 g
• Fiber: 46 g

Vitamins:

This meal plan provides nearly 100% of all of the essential vitamins. See the image below.

Minerals:

Meal 1: Strawberry Banana Protein Smoothie

Ingredients: 

Vol.	Wt. (grams)	Ingredient Name
1 whole	118 g	Banana
1/2 cups	75 g	Frozen strawberries
1/2 cups	45 g	Oats
3/4 cups	183 g	Fat-free milk
1/4 cup	60 g	Non-fat greek yogurt
1/2 scoop	16 g	Whey protein powder
1 scoop	5 g	Creatine monohydrate

Directions: 

1. Start by adding all of the solids to the blender
2. Then add in the protein powder and creatine
3. Lastly, add the Greek yogurt, followed by the milk. 
4. Blend until you get a creamy consistency.

Calorie and Macronutrients: 

• Calories: 462
• Protein: 32 g
• Carbohydrates: 78 g
• Fats: 4 g
• Fiber: 9 g

Read the full strawberry banana smoothie recipe.

Meal 2: English Muffin Breakfast Sandwich

This is one of my favorite sandwiches for breakfast number two or meal two. You will see this sandwich in the upcoming weeks as well.

Ingredients: 

Vol.	Wt. (grams)	Ingredient Name
24 whole	1056 g	Whole Eggs
24 slices	840 g	Turkey Bacon
12 qt	1680 g	Whole Grain English Muffin
12 slices	1600 g	Tomato
12 oz	90 g	Spinach
12 slices	336 g	Low-fat Swiss cheese

Directions: 

1. Start by pre-heating your oven to 350 degrees.
2. Combine eggs in a large bowl and whisk until combined. 
3. Thinly slice tomatoes
4. Add 3 cups spinach to the eggs 
5. Spray a large sheet (18” x 26”) pan with oil and set on oven rack
6. Add the eggs and spinach mis to the sheet pan
7. Layer on the sliced tomato
8. Bake for 20 min, then once done, broil for an additional 5-10 minutes.
9. Add the turkey bacon to a sheet pan and bake at 350 for 20-30 minutes
10. Portion the egg bake into 12 servings and add 1 slice of cheese and two slices of turkey bacon to each serving. 
11. When you are ready to eat this meal, toast your English muffin and add one serving of the egg bake to make the sandwich. 

Calorie and Macronutrients: 

• Calories: 400
• Protein: 35 g
• Carbohydrates: 28 g
• Fats: 15 g 
• Fiber:  4 g

Read the full English Muffin Breakfast Sandwich recipe.

Meal 3: Mediterranean Chicken Salad With Turmeric Rice

Ingredients: 

Mediterranean Chicken Salad

Vol.	Wt. (grams)	Ingredient Name
1 lb	448 g	Chicken breast
1 cup	86 g	Black beans
1 large	284 g	Cucumber
1 med	110 g	Red Onion
15 ea	240 g	Cherry tomatoes
1 clove	3 g	Garlic
4 tbsp	38 g	Topping: Feta Cheese

Dressing

Vol.	Wt. (grams)	Ingredient Name
1 tbsp	15 g	Dijon Mustard
⅓ cup	80 g	Red Wine Vinegar
¼ cup	54 g	Olive Oil
1 tsp	7 g	Honey
1 tsp	1 g	Oregano
1 tsp	1 g	Dried Basil
Dash	NA	Salt & pepper

Turmeric Rice

2 cups	555 g	White Rice
1/2 whole	55 g	Onion
3 cloves	9 g	Garlic
1 tsp	3 g	Turmeric
½ tsp	3 g	Salt
¼ tsp	na	Pepper
1 tbsp	14 g	Olive oil
4 cups	NA	Chicken broth

Directions: 

For the Salad:

1. Preheat the grill or stovetop grill pan over medium-high heat.
2. Season the chicken breasts with salt and pepper, then grill for approximately 6-8 minutes on each side until cooked through. Alternatively, you can bake the chicken in the oven at 400°F (200°C) for 20-25 minutes until fully cooked. Allow the chicken to cool slightly before slicing it into thin strips.
3. In each mason jar, layer the ingredients in the following order: black beans, diced cucumber, mixed greens, sliced red onion, cherry tomatoes, minced garlic, and sliced grilled chicken.
4. Top each mason jar with crumbled feta cheese.

For the Dressing:

1. In a small bowl, whisk together the Dijon mustard, red wine vinegar, olive oil, honey, dried oregano, dried basil, salt, and pepper until well combined.
2. Pour the dressing into a separate container or divide it evenly among each Mason jar.
3. Seal the Mason jars tightly and refrigerate until ready to serve.

For the rice

1. In a large pot heat olive oil to medium heat 
2. Sauté the chopped white/yellow onions with the garlic in 1 tbsp of olive oil. 
3. Once fragrant – add in the rice and turmeric seasoning 
4. Add in the chicken broth and mix well 
5. Bring to a boil – reduce heat and let simmer

Assembly: 

1. Combine 1.5 cups of the vegetable salad with about 1.5 cups of turmeric rice with 3 oz chicken breast. 
2. Top with feta cheese and about 1 tbsp of the dressing. 

Calorie and Macronutrients: 

• Calories: 607
• Protein: 36 g
• Carbohydrates: 73 g
• Fats: 22 g
• Fiber: 14 g

Meal 4: Protein + Sweet Potato + Regular Potato and Vegetable 

Ingredients: 

Proteins  

Vol.	Wt. (grams)	Ingredient Name
4 oz	114 g	Salmon
1 fillet	116 g	Tilapia
4.5 oz	130 g	Pork Chop

Carbohydrates

Vol.	Wt. (grams)	Ingredient Name
4 large	~3 lb	Sweet Potato
4 large	~3 lb	Russet Potato
2 tbsp	28 g	Olive Oil
2 tbsp	NA	Cajun Seasoning

Vegetables

Vol.	Wt. (grams)	Ingredient Name
1 bunch	NA	Asparagus
3-4 large heads	3 pounds	Broccoli

Directions: 

Sweet Potato + Regular Potato

1. Wash and peel the potatoes 
2. Dice into one-inch squares
3. Add to a mixing bowl and combine with olive oil and seasonings 
4. Preheat oven to 400 degrees 
5. Spray 2-3 cooking sheets with nonstick spray
6. Add the potatoes to the baking sheet and then the oven for 20 minutes
7. Flip and cook for an additional 20 minutes. 

Salmon and Tilapia 

1. Season the tilapia and Salomon and air fry, or pan sear. 

Pork Chop 

1. Season the pork chops and pan-sear them with light cooking oil. 

Asparagus and Broccoli 

1. Steam vegetables 

Servings

Salmon and Tilapia Sweet Potato + Regular Potato

• 1 fillet of salmon and tilapia 
• 300 grams of potatoes 
• 1 cup of steamed veggies

Pork chops Sweet Potato + Regular Potato

• 1.5 pork chops
• 300 grams of potatoes 
• 1 cup of steamed veggies

Calorie and Macronutrients: 

• Calories: 570
• Protein: 49 g
• Carbohydrates: 75 g
• Fats: 9 g
• Fiber: 12 g

Pre-work nutrition: Honey Nut Cheerios Milk and Apple Juice

Ingredients: 

Vol.	Wt. (grams)	Ingredient Name
1.5 cups	56 g	Cheerio
1 cup	NA	Milk
1/2 oz	14 g	Honey
1.5 cups	NA	Apple Juice

Directions: 

1. Consume the apple juice before your workout
2. Consume the cereal after your workout 

Calorie and Macronutrients: 

• Calories: 470
• Protein: 13 g
• Carbohydrates: 99 g
• Fats: 4 g
• Fiber: 4 g

Before bed: Casein Protein and Chocolate Milk

Ingredients: 

Vol.	Wt. (grams)	Ingredient Name
1 cup	NA	1% chocolate milk
1 scoop	31 g	Casein protein

Directions: 

1. 1 hour – 30 minutes before bed – add casein protein to chocolate milk and consume it

Calorie and Macronutrients: 

• Calories: 277
• Protein: 31 g
• Carbohydrates: 30g
• Fats: 3 g
• Fiber: 0 g

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.