BK Health &

Performance

7 Day Meal Plan

BKPerform.com
Day 1:

Breakfast: Overnight Oats.

- Greek Yogurt
- Steel cut oats
- Honey to taste
- Blueberries
- Mix together and place in fridge the night
before.

Snack: Hummus + Choice veggies

Lunch: Tuna Topped Salad

-Drained tuna
-Quinoa
-Mixed Greens
-Tomatoes
-Vinaigrette dressing to taste

Snack: Spinach Protein shake

-Spinach
-Chocolate Protein Powder
-Peanut butter
-Blueberries
-Banana

Dinner: Lemon Pepper Chicken Tray

- Lemon Pepper Seasoned Chicken
- Broccoli
- Tomatoes
- Squash
- Lemons
- Oven at 350 for 30 min

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Day 2:

Breakfast: Overnight Oats

- As seen above

Snack: Almonds

Lunch: Buffalo Turkey Wrap

- Sliced Turkey
- Tortilla
- Spinach
- Bell Peppers
- Avocado
- Buffalo Sauce to taste

Snack: Spinach Protein shake

- As seen above

Dinner: Crockpot Jambalaya

-2 Lbs boneless, skinless chicken breast
-1/2 pound Smoked Sausage
-1 Large onion chopped
-1 large green bell pepper, seeded and chopped
-3 stalks celery, chopped
-1 (28 oz.) can diced tomatoes with juice
-3 cloves garlic, chopped
-2 cups chicken broth
-1 tablespoon Cajun or Creole spice mix
-1 teaspoon dried thyme
-1 teaspoon dried oregano
-1 pound shrimp, peeled and deveined
-1 ½ cup Quinoa

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Day 3:

Breakfast: Banana + Peanut butter on

whole grain.

Snack: Homemade coconut Protein bars

with dates.
- 1 scoop vanilla protein powder
- 1 teaspoon cinnamon
- 1 cup rolled oats
- 2 tablespoons coconut oil
- 1/2 cup natural almond butter
- 1/4 cup honey
- 1/2 teaspoon vanilla extract
- 1 tablespoon water *if needed
- sea salt for sprinkling

Lunch: Burrito Bowl

- Grass fed lean beef
- Brown rice
- Black beans
- Corn
- Tomatoes
- Avocado
- Lime
- Shredded cheddar
- Cilantro
- Cumin
- Garlic
- Salt, Pepper

Dinner: Salmon Salad

- Grilled Salmon
o Dill, lemon season
- Mixed greens
- Grilled asparagus
- Lemon pepper dressing

Snack: Greek Yogurt

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Day 4:

Breakfast: 2 egg omelet with spinach and

tomatoes

Snack: Cottage Cheese and mixed fruit

Lunch: Turkey spinach wrap

- Sliced turkey
- Spinach tortilla
- Avocado
- Tomato
- Spinach
- Oil and Vinegar

Snack: Spinach Protein shake

- As seen above

Dinner: Turkey Gyro

- Grilled lean turkey
o -salt, pepper, garlic
- Chopped tomatoes
- Chopped zucchini
- Tzatziki Sauce
o -Greek yogurt, garlic, dill, salt,
chopped zucchini
- Feta Cheese

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Day 5:

Breakfast: Overnight Oats

- As seen above

Snack: Hummus + choice veggies

Lunch: Tuna Wrap

- Dried Tuna
- Romaine Lettuce
- Avocado
- Tomato
- Corn
- Light ranch

Snack: Spinach Protein shake

- As seen above

Dinner: Italian chicken pan

- Boneless, skinless chicken breast marinated
in Italian dressing
- Brussel sprouts
- Chopped sweet potatoes
- Bake 350 for 30 min

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Day 6:

Breakfast: Overnight Oats

- As seen above

Snack: Almonds

Lunch: Sloppy joe

- Grass fed lean ground beef
- Chickpeas
- Spinach
- Chopped bell peppers
- Chopped tomatoes
- Truvia brown sugar
- Tomato sauce
- Garlic
- Whole wheat bun

Snack: Spinach Protein shake

- As seen above

Dinner: Tofu Stir Fry

- Sauté dried tofu in soy sauce
- Broccoli
- Snap peas
- Carrots
- Brown Rice
- Green Onion
- Soy Vay Teriyaki

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Day 7:

Breakfast: Protein Pancakes and honey.

- Greek yogurt – 2 cup
- Cottage cheese – 1 cup
- Vanilla protein powder – 2 scoop
- Vanilla extract – 1 Tsp
- Flax seed meal – 2 Tbs

Snack: Homemade coconut Protein bars

- 1 scoop vanilla protein powder
- 1 teaspoon cinnamon
- 1 cup rolled oats
- 2 tablespoons coconut oil
- 1/2 cup natural almond butter
- 1/4 cup honey
- 1/2 teaspoon vanilla extract
- 1 tablespoon water *if needed
- sea salt for sprinkling

Lunch: Turkey Caesar wrap.

- Sliced turkey
- Tomatoes
- Spinach
- Parmesan cheese
- Caesar dressing

Dinner: Turkey Chili

- Lean ground turkey – 2 lbs
- Kidney beans – 1 can
- Chili beans – 2 cans
- Diced tomatoes – 11 oz
- Tomato sauce – 8 oz
- Tomato paste – small can
- Bell peppers
- 2 onions
- Cumin – 1 Tsp
- Garlic – 2 cloves
- Worcestershire sauce – 1 Tsp

Snack: Greek Yogurt

BKperform.com @ BK_Health_Performance
As a Strength coach with experience training Olympians, pro and
college athletes, general population and cardiac rehab patients;
I’ve helped a lot of people reach their goals.

The purpose of BK Health & Performance is to combine my

expertise along with our team’s dietitian and sport medicine staff
to bring you the knowledge and skills necessary to achieve your
health and fitness goals.

More info? bkperform.com

BKperform.com @ BK_Health_Performance