Meal Plan Outline
- Breakfast: Strawberry Banana Peanut Butter Smoothie
- Snack: Greek Yogurt Berry Bowl
- Lunch: Queso, Chicken Mac-N-Cheese
- Pre-workout: Gatorade
- Intra-workout: Gatorade
- Post-workout: Cereal with milk
- Dinner: Fish Tacos
Nutrition summary:
I tracked everything I ate using a Cronometer and a food scale. Here is the nutrition summary for week two.
March 8 – March 14.
- Calories: 2925
- Protein: 203 g
- Carbohydrates: 390 g
- Fats: 69 g
- Fiber: 43 g
Breakfast: Strawberry Banana Peanut Butter Smoothie
Ingredients:
- Strawberry Frozen 100g
- Oatmeal Regular or Quick Dry 20g
- Bananas Raw 1/2 medium
- Milk Nonfat Fluid with Added Vitamin A and Vitamin D Fat-Free or Skim 1 cup 245g
- Whey Protein Vanilla Ice Cream 1 scoop 31g
- Seeds Chia Seeds Dried 10g
- Peanut Butter Smooth Style without Salt 1/2 2 tbsp 16g
- Creatine Monohydrate – 5 g
Directions:
First, add fruit and milk to the blender. Then, add protein, chia seeds, creatine, oats, and peanut butter. Blend until the mixture is a smoothie.
Calories: 570 | Protein: 47 g | Fat: 15 g | Carbohydrates: 68 g | Friber: 11 g |
Snack: Greek Yogurt Berry Bowl
Ingredients:
- Chia Seeds 10g
- Kirkland Mixed Frozen Berries 1 cup 126g
- Kirkland Greek Yogurt – Non-Fat – 200 g
- Peanut Butter Natural Unsalted 1 tbsp 16g
Calories: 357 | Protein: 27 g | Fat: 17 g | Carbohydrates: 26 g | Friber: 6 g |
Lunch: Queso, Chicken Mac-N-Cheese
Ingredients:
Queso Chicken
- Chicken breast (skinless) – 67.2 oz (4 pounds)
- Red enchilada sauce – 120 g (divided)
- Canned green chili peppers – 160 g (2 cans)
- Canned fire-roasted tomatoes – 28 oz
- Garlic, chopped – 5 cloves
- Onion powder – 2 tsp
- Black pepper – 2 tsp
- Cayenne pepper – 2 tsp
- Red bell peppers – 2 Chopped
- Orange bell pepper – 2 Chopped
- Onion– 1 medium Chopped
Cheese Sauces
- Fat-free cottage cheese – 1120 g
- Light cream cheese – 140 g
- Sharp cheddar cheese – 200 g (divided)
- Cheddar cheese powder – 50 g
- Skim milk – 210 g
- Whole grain penne pasta – 784 g
Instructions:
- Roast your bell peppers and onions – 425 degrees for 25 minutes
- In a crockpot, add in your chicken, ½ of a can of enchilada sauce, green chili, fire-roasted tomatoes, seasoning, and roasted vegetables.
- Cook on high for 3-4 hours or low for 4-6 hours. Once the chicken reaches 165 degrees, the internal temp. Remove and shred it.
- Add cottage cheese and milk to the blender to make the cheese sauce. (I like to blend this first.) Then add the other half of the enchilada sauce, cheddar cheese, cheese powder, and cream cheese.
- Cook your pasta about ½ the time (10 min). Drain and add to the crockpot. And the cheese sauce and mix well.
- Weigh out your recipe in total and divide by the number of servings.
Calories: 603 | Protein: 64 g | Fat: 15 g | Carbohydrates: 56 g | Friber: 8 g |
Pre-workout:
Ingredients:
- Sour Patch Kids – Peach – 7 pieces
- Gatorade 23 g
- 12 oz of water
Calories: 190 | Protein: 0 g | Fat: 0 g | Carbohydrates: 50 g | Friber: 0 g |
Intra-workout:
Ingredients:
- Gatorade 23 g
- 12 oz of water
Calories: 80 | Protein: 0 g | Fat: 0 g | Carbohydrates: 22 g | Friber: 0 g |
Post-workout:
Ingredients:
- Bran flakes 1 serving – 39 g
- Skim milk – 1 cup – 245 g
Calories: 255 | Protein: 13 g | Fat: 2 g | Carbohydrates: 56 g | Friber: 8 g |
Dinner: Fish Tacos
(1 serving)
Ingredients:
- Proteins: (3 oz cook – 85 g) Tilapia, Salmon (seasoned with taco seasoning.)
- 4 Corn Tortillas
- 40 g Queso
- 100 g Baked Potatoes
- 4 tbsp Pico De Gallo
- 100 g Broccoli
Directions:
- Protein: Cooked, usually pan-sear or oven roasted.
- Broccoli: Steamed the night of.
- Baked potatoes – 425 degrees for 40 min – flipping halfway through.
Calories: ~500 | Protein: 49 g | Fat: 16 g | Carbohydrates: 39 g | Friber: 6 g |
Evening snacks and treats
I found myself having to add calories back to hit my calorie targets. This usually included Lucky Charms with milk or popcorn.
I would also have some Peach Sour Patch Kids and SweetTarts each day as I saw fit. I would measure my weight and track my intake of these.
Calories: ~400 | Protein: <10 g | Fat: <5 g | Carbohydrates: ~60 g | Friber: 4-6 g |