SAMPLE MEAL PLAN FROM MY PERSONAL FOOD DIARY
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SAMPLE MEAL PLAN
FROM MY PERSONAL FOOD DIARY
FOOD = FUEL
Nutrition is the yellow brick
road that leads to building
strength and preforming
at your peak. Dialing in
your diet is the surest way
to break through training
plateaus and hit your goals.
NUTRIENT QUALITY FLEXIBLE DIETING
Focusing on taking in high quality Counting macros allows me to
foods helps me make sure I am be flexible with what I eat so I
supplying my body with nutrients can still incorporate foods I love
for improved performance. without “cheating” on my idet.
MEAL TIMING MY FITNESS PAL APP
I time my meals to make sure Using the MyFitnessPal food
I have energy for my training tracking app is the simplest way
sessions and ample nutrients for for me to log my food and track
post training recovery. my macros and nutrients.
MY FOOD SCHEDULE
Scheduling my meal times, especially around my training, helps
me stay on track and ensure that I am recovering after sessions.
OVERNIGHT OATS
» 45 grams of raw oats
545 CALORIES » 1/2 cup of almond milk
Protein : 17g
8:00 AM » 1 tbsp of almond butter
Fat : 21g » 50 grams of blueberries
Carbs : 72g » 1/2 of a banana
» 38 grams Bear Naked granola bites
226 CALORIES POST WORKOUT SHAKE
10 AM
Protein : 23g » 1 Scoop of Whey Protein
TRAINING
Fat : 2g » 1/2 Scoop of Ignition
Carbs : 29g
SESSION » 8 grams of PB2 Powder
CHICKEN TERIYAKI
534 CALORIES » 6 oz of Ground Chicken
Protein : 35g
1:00 PM » 1.5 cups of Jasmine Rice
Fat : 18g » 1 cup of Broccoli Florettes
Carbs : 58g » 2 tbsp of Soyaki
GREEN SMOOTHIE
233 CALORIES » 70 grams of Frozen Mango
Protein : 18g » 70 grams of Frozen Pineapple
3:00 PM » 1.5 cups of Frozen Kale
Fat : 1g
Carbs : 38g » 4 oz of Pineapple Juice
» 1 Scoop of Collagen
226 CALORIES POST WORKOUT SHAKE
4 PM
Protein : 23g » 1 Scoop of Whey Protein
TRAINING » 1/2 Scoop of Ignition
Fat : 2g
Carbs : 29g
SESSION » 8 grams of PB2 Powder
PASTA MARINARA
457 CALORIES
» 5 oz of Ground Chicken
Protein : 29g
6:00 PM » Gluten Free Penne Pasta
Fat : 17g
» Broccoli Florettes
Carbs : 47g
» Tomato Basil Marinara
TACO BOWL
» 5 oz of Ground Beef
428 CALORIES » 1 cup of Jasmine Rice
Protein : 29 g
8:00 PM » Corn
Fat : 8 g » Black Beans
Carbs : 60 g » Taco Seasoning
» Organic Tortilla Chips
203 CALORIES PROTEIN PANCAKES
Protein : 14g
10:00 PM » 1 serving of Kodiak Cakes
Fat : 3g » 2 tbsp of SF Syrup
Carbs : 30g
2,852 CALORIES
188G 72G 363G
PROTEIN FAT CARBS
OVERNIGHT OATS 1 SERVING
INGREDIENTS
» 45 grams of raw oats
» 1/2 cup of almond milk
» 1 tbsp of almond butter
» 50 grams of blueberries
» 1/2 of a banana
» 38 g of Bear Naked
granola bites
DIRECTIONS
1. Combine all ingredients into a sealable container.
2. Refrigerate overnight and enjoy for breakfast.
17G PROTEIN ‧ 21G FAT ‧ 72G CARBS
PASTA MARINARA 8 SERVINGS
INGREDIENTS
» 2 lbs of Ground Chicken
» 12 oz container of Gluten
» Free Penne Pasta
» 10 cups of Broccoli
» Florettes
» 1 jar of Tomato Basil
» Marinara
» 1 Onion + 1 tbsp of Garlic
» Italian Spices, Olive oil + Salt
DIRECTIONS
Pre-heat oven to 450 degress. Lightly coat 10 cups of broccoli
1.
florettes in olive oil and sea salt. Cook 10-15 minutes.
Add olive oil, onions and garlic to your pan over medium heat.
2.
When onions have softened, add chicken and Italian spices.
Drain the cooked chicken and return it to your pan with your
marinara sauces. Let it simmer for 5-10 minutes.
After cooking your pasta (following the label’s instructions)
3.
portion out each of the ingredients evenly into 8 separate
containers.
29G PROTEIN ‧ 17G FAT ‧ 47G CARBS
TACO BOWL 8 SERVINGS
INGREDIENTS
» 2 lbs of (96/4) ground beef
» 420 grams of jasmine rice (dry)
» 1 can of kernel corn
» 1 can of black beans
» 2 packets of taco seasoning
DIRECTIONS
Cook beef over medium heat, drain and add taco seasoning
1.
and water.
Measure out 420 grams of rice and cook over stovetop or in a
2.
pressure cooker.
Combine taco seasoned beef with rice, bean and corn in an
3.
extra large bowl. Mix thoroughly and evenly portion out the
mixture into 8 separate containers
29G PROTEIN ‧ 8G FAT ‧ 60G CARBS
CHICKEN TERIYAKI 10 SERVINGS
INGREDIENTS
» 3 lbs of lean ground chicken
» 525 grams of jasmine rice (dry)
» 10 cups of broccoli forettes
» Trader Joe’s Soyaki sauce
» Olive oil + Salt
DIRECTIONS
Pre-heat oven to 450 degrees. Lightly coat 10 cups of broccoli
1.
florettes in olive oil and sea salt. Cook 10-15 minutes.
Cook chicken over medium heat. Drain and return to heat with
2.
1/2 bottle of Trader Joe’s Soyaki sauce. Let it simmer for
5 - 10 minutes.
Measure out 420 grams of rice and cook over stovetop or in a
3.
pressure cooker.
Evenly portion out each of the ingredients into 10 separate meal
4.
prep containers.
35G PROTEIN ‧ 18G FAT ‧ 58G CARBSGREEN SMOOTHIE 1 SERVING
INGREDIENTS
» 70 grams of Frozen Mango
» 70 grams of Frozen Pineapple
» 1.5 cups of Frozen Kale
» 4 oz of Pineapple Juice
» 1 Scoop of Collagen
» Water as needed
DIRECTIONS
1. Combine all ingredients into a blender.
Add water as needed and blend on high until all
2.
ingredients are fully blended.
18G PROTEIN ‧ 1G FAT ‧ 38G CARBSYou can also read
