Bulking

6/13 To 6/19 Meal Plan

Cutting

BulkingDiets.Com
CuttingDiets.Com

Ave. Grams of Protein / Day

240

180

Ave. Grams of Carbs / Day

300
360

120

300

480

480

360
420

60
0

480

151

205
Ave. Calories / Day

67

Actual Macronutrients For The Week

Actual Week Calories

4,000

32,000

3,500

28,000

3,000

24,000

2,500

20,000

Fats
30%

2,000

300

120

420

60

240

180
360

120
420

60

240

180

Ave. Grams of Fat / Day

Protein
40%

1,500

16,000
12,000

Carbs
30%

1,000

8,000

500

4,000

14,223

2,032

Meal Summary

Dinners
Monday

Breaded Chicken & Tomatoes

Tuesday

Spicy Taco Soup

Wednesday

Roasted Halibut

Thursday

Pork w/ Root Vegetables

Friday

Pineapple Chicken Tenders

Saturday

Bacon Wrapped Scallops

Sunday

Pan-Seared Peppered Steak

Post Workout

Smoothie

Maximum Muscle Recovery

Banana Bread Shake

Snack 1

Lunch

Hard Boiled Eggs and Ground

Beef

Bacon & Peach Salad

Snack 2

Bedtime

Diced Chicken Breast and

Almonds

Easy Casein

Week #
2016-24

Plan #
M0-2000

Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the users responsibility to ensure that all food and meat is cooked
thoroughly, regardless of recipe instructions.

Copyright 2015, Explosified Fitness Inc.

Grocery List
Category

Item

UOM

Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Meat
Meat
Meat
Meat
Meat
Meat
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen

Beans, Cannellini
Taco Seasoning (packet)
Gatorade, Lemon Lime Powder
Oatmeal, Rolled Oats (dry)
Cornflakes
Tomatoes, Diced (canned)
Green Chilies
Tomatoes, Crushed (canned)
Beans, Black
Juice, Pineapple Orange
Broth, Chicken, Low Sodium
Quinoa (dry)
Almonds, Non Salted
Onion, Medium
Banana
Lettuce, Romaine, Shredded
Peach, Medium
Tomato, Medium
Grapefruit (medium)
Peppers, Jalapeno (medium)
Asparagus Stalk
Carrots
Potatoes, Red (medium)
Spinach
Broccoli
Chicken, Breast
Beef, Ground (90/10)
Halibut, Fillet
Pork, Tenderloin
Scallops
Beef, Strip Steak
Cheese, Cottage (Low Fat)
Egg, Regular
Corn, Kernels (frozen)
Sour Cream, Fat Free
Bacon, Turkey (slice)
Cheese, Part skim Ricotta
Egg, Whites

2
1
28
1
1
3
1
3
3
1
1
1
7
1
4
4
4
2
1
1
6
2
1
2
4
35
27
8
7
6
7
7
2
1
1
30
1
28

4
2
56
2
2
6
2
6
6
2
2
2
14
2
8
8
8
4
2
2
12
4
2
4
8
70
54
16
14
12
14
14
4
2
2
60
2
56

8
4
112
4
4
12
4
12
12
4
4
4
28
4
16
16
16
8
4
4
24
8
4
8
16
140
108
32
28
24
28
28
8
4
4
120
4
112

Approximate Consumption Total

* Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

Oz
Ea
Tbsp
Cup
Cup
Oz
Oz
Oz
Oz
Cup
Cup
Cup
Oz
Ea
Ea
Cup
Ea
Ea
Ea
Ea
Ea
Oz
Ea
Cup
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Cup
Ea
Cup
Oz
Ea
Cup
Ea

Price
$ 0.18
$ 1.09
$ 2.24
$ 0.37
$ 0.19
$ 0.18
$ 0.19
$ 0.18
$ 0.24
$ 0.28
$ 0.30
$ 2.66
$ 3.08
$ 0.15
$ 0.68
$ 1.60
$ 2.80
$ 0.86
$ 1.00
$ 0.10
$ 1.08
$ 0.12
$ 0.43
$ 0.90
$ 0.44
$ 6.65
$ 9.72
$ 10.64
$ 3.08
$ 5.28
$ 3.50
$ 5.60
$ 0.26
$ 0.65
$ 0.17
$ 3.90
$ 2.72
$ 3.08

$ 76.59

Staples
Salt / Pepper
Oil, Olive
Water
Protein Powder, (25g)
Lemon Juice
Sugar, Brown
Basil, Ground
Bread Crumbs
Vinaigrette, Balsamic lite
Honey
Ice Cubes
Flour, Wheat
Thyme
Vinegar, Apple Cider
Soy Sauce
Butter
Sage

Monday

Ingredient

1
1
1

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Directions

Maximum Muscle Recovery

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Banana Bread Shake

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

In a bowl, put flour, salt, and pepper. Beat egg in another bowl. In a third bowl, place bread
crumbs.

Season chicken with salt and pepper. Dip and coat chicken in bowl of flour. Then dip chicken
in the egg, and lastly in the bread crumbs.

Place oil in a pan over medium-high heat. Cook chicken for 3 minutes per side or until
golden brown. Transfer to a plate.

In a bowl, whisk together the vinaigrette and oil. Season with salt and pepper. Add chopped
tomatoes and basil. Toss to combine.

Serve chicken with the tomato salad.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Snack 1

Hard Boiled Eggs and Ground Beef

Lunch

Smoothie

Post W/O

Step Qty UOM

1
2
2
2
3
3
3

4
1/2
1/2
1/2
1/2
1/2
1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Two Separate Snacks, Do Not Mix

Bacon & Peach Salad

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Dinner

Snack 2

Diced Chicken Breast and Almonds

1
1
1
1
2
2
3
4
4
4
4

1
1
2
2
7
1
1
1
1
1
2

Tbsp
Pinch
Ea
Tbsp
Oz
Pinch
Tbsp
Tbsp
Tbsp
Ea
Tsp

Flour, Wheat
Salt / Pepper
Egg, Regular
Bread Crumbs
Chicken, Breast
Salt / Pepper
Oil, Olive
Vinaigrette, Balsamic lite
Oil, Olive
Tomato, Medium
Basil, Ground

Cup

Cheese, Cottage (Low Fat)

Two Separate Snacks, Do Not Mix

Breaded Chicken & Tomatoes

Bed

Easy Casein

Daily Total
Nutrition Facts
Serving Size:

As Prepared

Post W/O
Nutrition Facts
Serving Size:

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 2224
Total Fat 85g
Total Carbohydrate
Protein 215g

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g

149g

Lunch
Nutrition Facts
Serving Size:

As Prepared

57g

Snack 2
Nutrition Facts
Serving Size:

As Prepared

42g

Dinner
Nutrition Facts
Serving Size:

As Prepared

Bedtime
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 735
Total Fat 43g
Total Carbohydrate
Protein 62g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

25g

1g

6g

1
1
1

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Snack 1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Dinner

Snack 2

4
1/2
1/2
1/2
1/2
1/2
1

6
1/4
3
1
3
1/4
3
1/4
2

Oz
Ea
Oz
Oz
Oz
Cup
Oz
Ea
Tbsp

Beef, Ground (90/10)

Onion, Medium
Tomatoes, Diced (canned)
Green Chilies
Tomatoes, Crushed (canned)
Corn, Kernels (frozen)
Beans, Black
Taco Seasoning (packet)
Sour Cream, Fat Free

Cup

Cheese, Cottage (Low Fat)

As Prepared

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

Cook ground beef and chopped onion in a covered pot over medium heat until browned
and crumbled. Drain and return beef to the covered pot.

Add diced tomatoes, green chilies, crushed tomatoes, corn, black beans, and taco
seasoning. Bring to a boil. Reduce heat and simmer, uncovered for 30 minutes.

Stir occasionally. Top with sour cream.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Two Separate Snacks, Do Not Mix

Bacon & Peach Salad

Two Separate Snacks, Do Not Mix

Diced Chicken Breast and Almonds

1
1
2
2
2
2
2
2
3

Serving Size:

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Banana Bread Shake

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Daily Total
Nutrition Facts

Hard Boiled Eggs and Ground Beef

1
2
2
2
3
3
3

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Directions

Maximum Muscle Recovery

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

Bed

Tuesday

Ingredient

Lunch

Smoothie

Post W/O

Step Qty. UOM

Spicy Taco Soup

Easy Casein

Post W/O
Nutrition Facts
Serving Size:

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 2077
Total Fat 65g
Total Carbohydrate
Protein 201g

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g

172g

Lunch
Nutrition Facts
Serving Size:

As Prepared

57g

Snack 2
Nutrition Facts
Serving Size:

As Prepared

42g

Dinner
Nutrition Facts
Serving Size:

As Prepared

Bedtime
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 588
Total Fat 23g
Total Carbohydrate
Protein 48g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

48g

1g

6g

1
1
1

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Snack 1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Dinner

Snack 2

4
1/2
1/2
1/2
1/2
1/2
1

1
1
1
1
1
2
2
2
4
5

1/2
1/4
1/4
1/4
1/4
8
1
1
6
1

Ea
Ea
Ea
Tsp
Tsp
Oz
Tbsp
Pinch
Ea
Pinch

Cup

Serving Size:

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

Squeeze the juice from the grapefruit into a bowl. Add in minced pepper, chopped onion,
basil, and thyme.

Line baking sheet with nonstick foil or parchment paper. Place fillet on top of baking sheet.
Brush fillet with oil and season with salt and pepper.

Roast fish in an oven preheated to 450 F for 10-12 minutes until fish flakes easily. Spoon
salsa over fish to serve.

Fill a medium pot with two inches of water and bring to a boil. Cut or break the stalk ends of
the asparagus off.

Once water is boiling, add the asparagus and boil for five minutes. Remove and season with
salt and pepper. Serve with the roasted halibut.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Two Separate Snacks, Do Not Mix

Bacon & Peach Salad

Diced Chicken Breast and Almonds

Easy Casein

Cheese, Cottage (Low Fat)

Post W/O
Nutrition Facts
Serving Size:

Two Separate Snacks, Do Not Mix

Roasted Halibut

Grapefruit (medium)
Peppers, Jalapeno (medium)
Onion, Medium
Basil, Ground
Thyme
Halibut, Fillet
Oil, Olive
Salt / Pepper
Asparagus Stalk
Salt / Pepper

As Prepared

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Banana Bread Shake

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Daily Total
Nutrition Facts

Hard Boiled Eggs and Ground Beef

1
2
2
2
3
3
3

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Directions

Maximum Muscle Recovery

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

Bed

Wednesday

Ingredient

Lunch

Smoothie

Post W/O

Step Qty. UOM

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 1918
Total Fat 62g
Total Carbohydrate
Protein 204g0

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0

136g

57g

42g

1g

Lunch
Nutrition Facts
Serving Size: As
0 Prepared

Snack 2
Nutrition Facts
Serving Size: As
0 Prepared

Dinner
Nutrition Facts
Serving Size: As
0 Prepared

Bedtime
Nutrition Facts
Serving Size: As
0 Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 428
Total Fat 20g
Total Carbohydrate
Protein 51g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

12g

6g

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Snack 1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Dinner

Snack 2

2
1/2
1/4
1
1
7
1
1
1
1

Oz
Ea
Ea
Tbsp
Pinch
Oz
Pinch
Tbsp
Tbsp
Tsp

Cup

Serving Size:

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

Slice carrot and potato into 3-inch sticks. Slice onion into wedges.

Toss these on a rimmed baking sheet with oil, salt, and pepper. Roast for 20 minutes in an
oven preheated to 350 F.

Season pork with salt and pepper. Heat oil in a skillet over medium-high heat. Add in pork
and cook for 6-8 minutes, turning occasionally.

Mix honey and vinegar together then place on top of pork and transfer with the vegetales.
Roast for another 15-20 minutes.

Let the pork rest for 5 minutes before slicing and enjoy.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Two Separate Snacks, Do Not Mix

Diced Chicken Breast and Almonds

Easy Casein

Cheese, Cottage (Low Fat)

Post W/O
Nutrition Facts
Serving Size:

Two Separate Snacks, Do Not Mix

Pork w/ Root Vegetables

Carrots
Potatoes, Red (medium)
Onion, Medium
Oil, Olive
Salt / Pepper
Pork, Tenderloin
Salt / Pepper
Oil, Olive
Vinegar, Apple Cider
Honey

As Prepared

Bacon & Peach Salad

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Daily Total
Nutrition Facts

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Hard Boiled Eggs and Ground Beef

4
1/2
1/2
1/2
1/2
1/2
1

1
1
1
2
2
3
3
3
4
4

Banana Bread Shake

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

1
2
2
2
3
3
3

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Directions

Maximum Muscle Recovery

1
1
1

Bed

Thursday

Ingredient

Lunch

Smoothie

Post W/O

Step Qty. UOM

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 2109
Total Fat 78g
Total Carbohydrate
Protein 198g0

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0

155g

57g

42g

1g

Lunch
Nutrition Facts
Serving Size: As
0 Prepared

Snack 2
Nutrition Facts
Serving Size: As
0 Prepared

Dinner
Nutrition Facts
Serving Size: As
0 Prepared

Bedtime
Nutrition Facts
Serving Size: As
0 Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 619
Total Fat 35g
Total Carbohydrate
Protein 45g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

31g

6g

1
1
1

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Snack 1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Dinner

Snack 2

4
1/2
1/2
1/2
1/2
1/2
1

1
1
1
2
4
4
4

2 1/2
1 1/2
1
7
1
2
1

Tbsp
Tbsp
Tbsp
Oz
Tbsp
Cup
Pinch

Cup

Serving Size:

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

In a saucepan, mix pineapple orange juice, sugar, and soy sauce and place over medium
heat. As soon as sauce begins to boil, remove from heat.

Cut chicken into strips and place in a bowl. Marinate for 30 in the pineapple orange juice
mixture.

Thread chicken strips onto skewers and cook in a grill pan for 5 minutes each side or until
cooked thoroughly.

Heat up the olive oil in a medium pan until hot. Add in the spinach and cover for 3-5
minutes. Add salt and pepper.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Two Separate Snacks, Do Not Mix

Bacon & Peach Salad

Diced Chicken Breast and Almonds

Easy Casein

Cheese, Cottage (Low Fat)

Post W/O
Nutrition Facts
Serving Size:

Two Separate Snacks, Do Not Mix

Pineapple Chicken Tenders

Juice, Pineapple Orange

Sugar, Brown
Soy Sauce
Chicken, Breast
Oil, Olive
Spinach
Salt / Pepper

As Prepared

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Banana Bread Shake

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Daily Total
Nutrition Facts

Hard Boiled Eggs and Ground Beef

1
2
2
2
3
3
3

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Directions

Maximum Muscle Recovery

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

Bed

Friday

Ingredient

Lunch

Smoothie

Post W/O

Step Qty. UOM

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 1920
Total Fat 59g
Total Carbohydrate
Protein 202g0

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0

145g

57g

42g

1g

Lunch
Nutrition Facts
Serving Size: As
0 Prepared

Snack 2
Nutrition Facts
Serving Size: As
0 Prepared

Dinner
Nutrition Facts
Serving Size: As
0 Prepared

Bedtime
Nutrition Facts
Serving Size: As
0 Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 431
Total Fat 17g
Total Carbohydrate
Protein 49g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

21g

6g

1
1
1

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Snack 1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Dinner

Snack 2

4
1/2
1/2
1/2
1/2
1/2
1

1
2
3
3
4
4
4
4
4
5
5

2
6
1
1/2
1/4
2
1/4
1/2
1
1/2
1/4

Ea
Oz
Pinch
Tbsp
Cup
Oz
Ea
Tbsp
Pinch
Cup
Cup

Cup

Serving Size:

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

Cook bacon in a skillet over medium-high heat for about 1 minute per side, or until slightly
browned but still pliable. Remove from heat.

Thread the scallops onto skewers, putting 3 on each skewer. Wrap bacon around each trio
of scallops, securing the tips with toothpicks.

Season skewers with salt and pepper. Cook in a grill pan for about 5-7 minutes or until
scallops are opaque. Meanwhile, melt butter in skillet over medium heat.

Add corn, beans, cubed tomato, sage, salt, and pepper. Cook for about 5 minutes, stirring
occasionally. Transfer to a plate and top with scallop skewers.

Bring chicken broth to a boil. Add in quinoa and bring down to a simmer. Cover for 15
minutes fluffing with a fork periodically.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Two Separate Snacks, Do Not Mix

Bacon & Peach Salad

Diced Chicken Breast and Almonds

Easy Casein

Cheese, Cottage (Low Fat)

Post W/O
Nutrition Facts
Serving Size:

Two Separate Snacks, Do Not Mix

Bacon Wrapped Scallops

Bacon, Turkey (slice)

Scallops
Salt / Pepper
Butter
Corn, Kernels (frozen)
Beans, Cannellini
Tomato, Medium
Sage
Salt / Pepper
Broth, Chicken, Low Sodium
Quinoa (dry)

As Prepared

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Banana Bread Shake

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Daily Total
Nutrition Facts

Hard Boiled Eggs and Ground Beef

1
2
2
2
3
3
3

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Directions

Maximum Muscle Recovery

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

Bed

Saturday

Ingredient

Lunch

Smoothie

Post W/O

Step Qty. UOM

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 2015
Total Fat 54g
Total Carbohydrate
Protein 211g0

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0

170g

57g

42g

1g

Lunch
Nutrition Facts
Serving Size: As
0 Prepared

Snack 2
Nutrition Facts
Serving Size: As
0 Prepared

Dinner
Nutrition Facts
Serving Size: As
0 Prepared

Bedtime
Nutrition Facts
Serving Size: As
0 Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 526
Total Fat 12g
Total Carbohydrate
Protein 58g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

46g

6g

1
1
1

1
4
16

Ea Protein Powder, (25g)

Tbsp Gatorade, Lemon Lime Powder
Oz Water

1
1
1
1
1
1
1

1
1/2
2
2
1
2
1/2

Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup

Ea

Egg, Whites

Oz

Beef, Ground (90/10)

Snack 1

Oz

Chicken, Breast

Oz

Almonds, Non Salted

Dinner

Snack 2

4
1/2
1/2
1/2
1/2
1/2
1

1
1
1
3
3
3

7
1
3/4
1
4
1

Oz
Pinch
Tsp
Tbsp
Oz
Pinch

Cup

Serving Size:

Mix all ingredients together in a blender until smooth and creamy.

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.

Brown meat in skillet and drain off any excess fat.

Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.

Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.

Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.

Pan fry boneless skinless chicken breast with your favorite seasoning.

Eat and enjoy!

Season both sides of steak with salt and pepper. Place oil in skillet over medium-high heat.
Add steak and cook for 4-5 minutes per side until desired doneness.

Let steak stand before cutting into half inch slices.

Heat up the olive oil in a medium pan until hot. Add in the broccoli and saut until bright
green and tender. Add salt and pepper.

Just scoop out cottage cheese, and eat. It does not get much easier than that!

Two Separate Snacks, Do Not Mix

Bacon & Peach Salad

Diced Chicken Breast and Almonds

Two Separate Snacks, Do Not Mix

Pan-Seared Peppered Steak

Beef, Strip Steak

Salt / Pepper
Oil, Olive
Oil, Olive
Broccoli
Salt / Pepper

Easy Casein

Cheese, Cottage (Low Fat)

As Prepared

Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.

Banana Bread Shake

Bacon, Turkey (slice)

Lemon Juice
Honey
Oil, Olive
Lettuce, Romaine, Shredded
Peach, Medium
Cheese, Part skim Ricotta

Daily Total
Nutrition Facts

Hard Boiled Eggs and Ground Beef

1
2
2
2
3
3
3

Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp

Directions

Maximum Muscle Recovery

Protein Powder, (25g)

Banana
Oatmeal, Rolled Oats (dry)
Cornflakes
Water
Honey
Ice Cubes

Bed

Sunday

Ingredient

Lunch

Smoothie

Post W/O

Step Qty. UOM

Post W/O
Nutrition Facts
Serving Size:

As Prepared

Smoothie
Nutrition Facts
Serving Size:

As Prepared

Snack 1
Nutrition Facts
Serving Size:

As Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 1959
Total Fat 68g
Total Carbohydrate
Protein 204g0

Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0

Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0

Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0

132g

57g

42g

1g

Lunch
Nutrition Facts
Serving Size: As
0 Prepared

Snack 2
Nutrition Facts
Serving Size: As
0 Prepared

Dinner
Nutrition Facts
Serving Size: As
0 Prepared

Bedtime
Nutrition Facts
Serving Size: As
0 Prepared

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g

Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g

Calories 470
Total Fat 26g
Total Carbohydrate
Protein 51g

Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g

12g

6g

8g

6g

Sub

Substitutions
Note:

If you do not want to consume high GI carbs on non-workout days, please feel free to substitute any Post Workout
meal, with the below meal. This will keep your calorie target and macronutrient ratio in sync with the rest of your
meal plan. None of the below substitutions are documented in the meal plan grocery list.

1
1
1

Oz Pasta, Whole Wheat

Oz Chicken, Canned
Pinch Garlic Powder

3
2
1

Pasta with Chicken

Mix the chicken with the pasta, and garlic powder

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