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Meal Plan. Prep steps and tips for this week. Here’s your checklist to help you prepare for the week: Swap meals to suit your preferences. If you don’t like a particular meal, go to your Meal Plan and click the “Swap” button to select a different recipe. Shop for all the ingredients. Review the Grocery List at the end of this PDF or on the website.
Vary your protein routine • Broil lean beef cuts like sirloin, top round, or flank steak. Roast lean types of pork tenderloin or loin chops and slice into strips for dinner, salads, and sandwiches. • Have fish or seafood twice a week. Make a lunchtime sandwich or salad with canned tuna, grill fresh or frozen tilapia or salmon for dinner,
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Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter, and 1 pear.Lunch: Fresh avocado and cottage cheese saladand an orange.Dinner: 6 ounces (oz) (170 g) steak, sweet potato and grilled zucchini.Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk, and strawberries.Lunch: 4 oz (114 g) canned salmon, mixed greens, olive oil and vinegar, and an apple.Dinner: 4 oz (114 g) grilled chicken with quinoa and Brussels sprouts.Breakfast: Oatmeal and 1 cup plain Greek yogurt with 1/4 cup chopped pecans.Lunch: 4 oz (114 g) chicken mixed with 1 avocado, red bell pepper, and peach.Dinner: Turkey pumpkin chiliand brown rice.Breakfast: Omelet made with 3 eggs, 1 oz cheese, chili peppers, black olives and salsa, and an orange.Lunch: Leftover turkey pumpkin chili and brown rice.Dinner: 4 oz (114 g) halibut, lentils, and broccoli.Breakfast: 1 cup cottage cheese with 1/4 cup chopped walnuts, diced apples, and cinnamon.Lunch: 4 oz (114 g) canned salmon mixed with healthy mayo on sprouted grain bread, and carrotsticks.Dinner: Chicken meatballs with marinara sauce, spaghetti squash, and raspberries.Breakfast: Frittata made with 3 eggs, 1 oz cheese, and 1/2 cup diced potatoes.Lunch:Leftover chicken meatballs with marinara sauce and spaghetti squash with an apple.Dinner: Fajitas with 3 oz (85 g) shrimp, grilled onions, bell peppers, guacamole, and 1/2 cup black beanson a corn tortilla.Breakfast: Protein pumpkin pancakestopped with 1/4 cup chopped pecans.Lunch: 1 cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.Dinner: 6 oz (170 g) grilled salmon, with potatoes and sautéed spinach.Spoon into bowl and top with 1⁄4 cup of yogurt, 1⁄4 cup berries and 1 teaspoon of nut mix. Sprinkle with a pinch of nutmeg (if desired) and shredded coconut. Follow with a takeaway coffee, or a latte made at home with 1 cup of milk.
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For most meals (not including post-workout), aim to get 40-60g of protein and 40-80g of carbs, depending upon your size; bigger guys weighing more than, say, 225lbs will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets.
Why do I need more protein in my diet? At times when your appetite is low, or when your body is under stress, you may need more protein in the foods you are eating to maintainyour muscle and lean body mass. Protein is a nutrient essential for growth, healing, and maintenance of tissue, skin, hair, and nails. However, protein isn’t the only ...
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Choices for protein on the CFP are moderately lean and include both animal and plant foods. Choosing protein from grass-fed and free-range animals and poultry is encouraged for omnivores. Such “clean” protein is not just lower in toxins but also higher in omega-3 fatty acids than is protein from corn-fed and caged animals and poultry.
