Meal Plan

More Muscles for me

EGG and CHEESE sandwich

2 whole eggs whites 4 egg whites (scrambled)
A serving of feta cheese (crumbled)
2 pieces of toast
1 flax-seed

70 grams of protein + 40 grams of carbs + 1 gram of fat = approximately 510 calories


Mashed Potatoes and Barbecue Chicken

2 cups of mashed potatoes
6oz barbecue chicken breast (organically seasoned)
2 cups vegetables
1 flaxseed

66 grams of carbs + 70 grams of protein + 1 gram of fat = approximately 800 calories


Shrimp Pasta

1 cup boiled pasta (melted cheese and natural tomato sauce)
6oz shrimp (organically seasoned)
2 cups vegetables
1 flaxseed

50 grams of carbs + 70 grams of protein + 1 gram of fat = approximately 750 calories


Cooked Rice with Steak

2 cup brown rice
6oz grilled steak (organically seasoned)
2 cups vegetables
1 flaxseed

100 grams of carbs + 70 grams of protein + 1 gram of fat = approximately 1000 calories

Muscles on Muscles

Fruit Smoothie

1 cup Almond/Cashew Milk.
1 banana
1 cup strawberries, raspberries, or cherries.
1/4 cup Greek yogurt.
1/4 cup freshly squeezed orange juice.
2 tablespoons honey or to taste.

Add each item while blending or add one item after blending the previous item

Approximately 225 calories


Chick Peas Salad

1 can chick peas (19 Oz/540 ml) with cilantro/coriander, chopped, or substitute fresh parsley,
Onion chopped with red pepper garlic, lemon juice, olive oil, cayenne pepper, to taste

19 gram of protein + 57 grams of Carbs + 34 grams of fat = approximately 650 calories


Cooked Rice with Barbecue Chicken

1 cup brown rice
6oz chicken breast (organically seasoned)
2 cup vegetables
Hand full of nuts

50 grams of protein + 50 grams of carbs + 14 grams of fat = approximately 800 calories


Chicken Salad

6oz teriyaki chicken breast,
2 cups mixed salad greens with slices of pineapple chunks topped with lime juice
Honey, vegetable oil, cider vinegar

Approximately 550 calories

Big Mucles

Egg and Oatmeal

1 cup pure Oatmeal with ¼ cup blueberries and 2 tablespoon natural peanut butter

With 6 eggs (2 whole eggs & 4 egg white)

43 grams of protein + 33 grams of carbs + 25 grams of fat = approximately 563 calories


Mashed Potato and Steak

2 cups of mashed potatoes

6oz grilled steak

½ avocado

52 grams of protein + 70 grams of carbs + 35 grams of fat = approximately 1000 calories


Rice and Jerk Chicken

2 cups of Brown Rice

1 cup of Vegetable

6oz Jerk chicken breast

½ avocado

63 grams of protein + 90 grams of carbs + 16 grams of fat = approximately 1000 calories


Tuna Salad

1 Can of Tuna

2 cups mixed vegetables

Hand full of nuts

30 grams of protein + 20 grams of fat = Approximately 350 calories


Ground Beef Salad

6oz lean Ground beef

2 cups dark green vegetables with olive oil

25 grams of protein + 55 grams of fat = Approximately 800 calories

Lean and Clean

Quinoa Cereal

1 cup cooked quinoa (hot or cold)
Homemade nut milk and fresh fruit

Approximately 400 calories


Lentil Meat balls and mixed vegetables

1 cup cooked lentils (organically seasoned)
2 cups mixed vegetables with a teaspoon of olive oil

Approximately 400 calories


Tofu Salad

2 Serving of Tofu
2 cups mixed vegetables with nuts and cranberries

Approximately 500 calories


Spirulina Shake

Banana, mango, pineapple, protein powder, spirulina, almond butter and water
Add each item while blending or add one item after blending the previous item

Approximately 200 calories


Avocado Spinach Salad

3 cups of organic spinach
3 cups of arugula
Combined with cucumber, roasted artichoke hearts, avocado, red onion, shelled hemp seeds
And seasoning to taste

Approximately 300 calories

Big bad Muscles

Banana Split Smoothie

1 cup Almond milk, ¼ cup Pre blended oats. ½ Banana, 1-2 scoop of Protein shake (optional), Any Nut butter

15 grams of fat + 50 grams of protein + 38 grams of carbs = Approximately 300 calories


Omelette Sandwich

2 whole eggs, with Can of tuna, organic spices and a bit of leafy vegetables (optional)
Used desired amount of bread to make sandwich (usually 4 slices for 2 sandwiches)

60 grams of protein + 20 grams of fat + 60 grams of carbs = Approximately 794 calories


Sweet Potato Salad with baked Chicken

2 cups mixed vegetables with hand full of nuts and seeds
1 cup sweet potato
7oz chicken breast

65 grams of protein + 10 grams of fat + 30 grams of carbs = Approximately 550 calories


Rice and Peas with Oxtail and veggies

2 cups of cooked rice and peas
6 Oz curried goat organically seasoned
2 cups mixed vegetables

45 grams of protein + 20 grams of fat + 80 grams of carbs = Approximately 800 calories


½ whole Chicken with Salad
2 cups leafy green vegetables
1/2 whole chicken baked or grilled

96 grams of protein + 32 grams of fat = Approximately 720 calories

Big Juicy Muscles

Omelette

2 whole eggs and 4 Egg whites, Low Fat Milk, Butter,
40 grams of protein + 2 carbs + 15 grams of fat = 233 calories
2 serving’s Whole wheat Crackers and 2 servings of peanut butter Peanut

300 calories


Feta Cucumber Pita Spinach Sandwich

One serving of each
Plain Yogurt, garlic, cucumber tomato, shallots vinegar, olive oil, spinach, 2 serving’s feta cheese, pita bread

18 grams protein + 50 grams of carbs + 15 grams of fat= 500 calories


Hummus and Peppers

2 Servings

240 calories


Shrimp Avocado Mango Salsa

Spinach, Chopped, Dry Couscous, 7 oz of Shrimp, Mixed Species, Raw, Cilantro, Olive Oil, Mango, Avocado, Tomato, Red Onions, Sliced, Jalapeno Peppers, Lime Juice, Green Olives

40 protein + 50 carbs + 6 fats = Approximately 600 calories


Green Olives

150 Calories

Thick Muscles

Strawberry Banana Smoothie

Strawberries, Bananas, Plain Yogurt Almond Milk, Protein Shake
400 calories

2 Servings Falafel
300 Calories


Almond Salad

Cider Vinegar, Honey, Olive Oil, GREY POUPON Dijon Mustard, Paprika, Red Leaf Lettuce, Fresh, Oranges, Canned in Juice, 2 Servings of Almonds, Chopped, Scallions, Green or Spring Onions

20 grams of protein + 12 carbs + 30 grams of fats = 400 Calories


Brussel Sprouts and Carrots


Shallots, Butter, Carrots, Brussels, vinegar, shallots

Approximately 120 Calories


Lentil Taco

Taco, Olive oil, onions, vegetable broth, lettuce, 2 servings of feta cheese, garlic, spices, lentils, tomato, salsa

18 grams of protein + 30 grams of carbs + 18 grams of fat

Approximately 500 Calories


Mustard Tuna

2 Can of White tuna, Mustard
56 grams of protein

Approximately 300 calories

Strong Muscles

Peanut Butter and Bagel

2 tbsp. Peanut Butter
Bagel

15 grams of protein + 40 grams of carbs + 17 grams of fat

Approximately 350 calories


2 Apples and 2 servings of Cheddar Cheese

Approximately 300 calories


Falafel and Hummus

6 Falafel Patties, 2 serving of Hummus

20 grams of protein + 50 grams of Carbs + 25 grams of fat

Approximately 600 calories


2 serving of Cheese and Apple

Approximately 300 calories


Whole Wheat Penne Broccoli and Turkey

Whole wheat Macaroni, Broccoli, Mince lean Turnkey, Tomato, Basil Parmesan Cheese

22 grams of protein + 42 grams of Carbs + 10 grams of fat

Approximately 400 Calories


Plain Yogurt with Peanut butter

Approximately 160 Calories

I am looking Foine

Spiced Mozzarella Spinach Omelette Sandwich

Almond Milk, 4 Egg white, plus 2 whole eggs, Spices, Bell Peppers, 12 grain Muffin, Mozzarella Cheese, Spinach

30 grams of protein + 30 grams of carbs
Approximately 400 calories


Rice Cake and Yogurts

Rice Cake Cracker, Plain Yogurt, banana

Approximately 140 Calories


Orange Salmon Salad

Spinach, Carrots, red Onions, Olive Oil, vinegar, Feta Cheese, 7 oz of Salmon

27 grams of Protein + 18 grams of Fat
Approximately 300 Calories


Rice Cake and Cottage Cheese

Banana, Rice Cake, 2 servings of Cottage Cheese

20 grams of carbs + 52 grams of protein
Approximately 350 Calories


Spicy Chicken with sprinkled rice

7 oz Chicken Breast, Tomato Sauce, Spinach, Soy Sauce, Vinegar, Sherry, Chili Powder, ginger root, garlic Brown Rice

Approximately 500 calories


Egg whites

8 Egg whites

30 grams of protein
Approximately 140 calories

My Muscles are popping

French toast and Cottage Cheese

2 eggs + 4 egg whites, 12 grain bread, almond milk, vanilla extract, cinnamon

36 grams of protein + 27 grams of carbs + 12 grams of fat
Approximately 420 calories


Whole wheat Pita and feta Cheese

2 Whole wheat pita bread, 2 serving’s feta cheese, peach

12 grams of protein, 30 grams of carbs, 6 grams of fat
Approximately 300 calories


Peanut Butter and Banana Wrap

Corn Tortillas, 2 tbsp Peanut Butter, Banana

10 grams of protein + 40 grams of carbs + 16 grams of fat
Approximately 320 Calories


Melba Toast and Peanut Butter

Melba toast, banana, 2 tbsp peanut butter

Approximately 200 calories


Vegetable Pita Pizza

Pita Bread, olive oil, parsley, parmesan, cheddar, onions, peppers, mushrooms, garlic, tomato, basil

20 grams of protein + 35 grams of carbs + 25 grams of fat
Approximately 500 calories


Sesame Bars

2 Servings

Dried walnuts, toasted sesame seed kernels, dates, raisins

Approximately 240 Calories

Vegetarian Muscles

Cottage Cheese and Fruit

2 serving of Cottage Cheese, Apple, Honey

52 grams of protein + 42 grams of Carbs + 9 grams of fat
Approximately 450 Calories


Carrot Sticks and Apple Butter

Carrots
Apple Butter

45 grams of carbs
Approximately 190 calories


Veggie Salad with Watermelon and Feta Cheese

Diced Red Tomato, Watermelon, Green Bell or Sweet Pepper, Cucumber, Radishes, Scallions, Green, Onions, Olive Oil, Feta Cheese, Oregano, Plain Yogurt

10 grams of protein + 25 grams of fat
Approximately 350 calories


Melba toast and Apple Butter

Melba Toast
Banana
Apple Butter

43 grams of carbs
Approximately 170 calories


Fish Rolls

7oz Flounder, Lime Juice, Soy Sauce, Garlic Clove, Basil, Ginger Root, Cilantro

100 grams of protein + 16 grams of fat
Approximately 650 calories


Roasted seasoned chickpeas

2 Can of Chickpeas, Olive Oil, Basil

Approximately 300 calories

Sexy Muscles

Salad and Egg Combo

3 whole eggs + 3 egg whites
1 cup of cooked black beans (this is about 1/2 a palm size)
2 cup of vegetables (about the size of fist)
2 ounces of cashews (about a handful)

70 grams of protein + 24 grams of carbs and + 35 grams of fat = approximately 1000 calories


Beefy Nutty Salad

6 ounces of beef (about the size of your palm)
1 cup of lentils (about half a palm)
2 cups of vegetables (about the size of 1.5 fists)
2 ounces of almonds (about a handful)

80 grams of protein, 24 grams of carbs, and 40 grams of fat = approximately 1000 calories


Kick ass Protein Shake

2 scoops of protein powder
1 banana
1 date
2 cups of unsweetened coconut milk
2 cups of raw kale

50 grams of protein, 60 grams of carbs and 10 grams of fat = approximately 530 calories

Thick and Big

Plantain and Egg Sandwich

2 Eggs

1 Plantain

12 grams of protein + 57 grams of carbs + 10 grams of fat = Approximately 350 Calories


Protein Shake

2 Scoop of Whey Isolate

Almond Milk

25 grams of protein = approximately 350 calories


Grilled Salmon

8 oz Atlantic Salmon

Teriyaki Sauce

2 cups Kale

3 oz Goat Cheese

tbsps Olive Oil

65 grams of protein + 50 grams of fat = 1000 Calories


Cottage Cheese and Salad

2 serving of Cottage Cheese

2 cups of Mixed Salad + fruits

52 grams of protein + 10 grams of fat = Approximately 450 calories

Flex my muscles after this

Oatmeal Breakfast

2 Cup Oats
2 tbsp. Peanut ButterBanana

Approximately 350 Calories


Chicken Shawarma

Mixed Vegetables
6oz Chicken Breast
Organic Spices

42 grams of protein + 48 grams of carbs + 13 grams of fat = approximately 400 calories


1 serving of Whole Wheat Spaghetti

1 canned White Tuna
1 serving of celery
1 serving of Bell/sweet pepper
1 serving of Yogurt dressing

47 grams of protein + 85 grams of carbs + 33 grams of fat = Approximately 800 calories


Cottage Cheese and Berries

2 cup Cottage Cheese
Strawberries
Raspberries
Blueberries

30 grams of protein
Approximately 400 calories

I see veins popping

Peanut butter Bagel and Eggs

2 Eggs + 4 Egg whites
Bagel and 2 tbsp. Peanut Butter

39 grams of protein + 50 grams of carbs + 18 grams of fat = approximately 500 calories


Vitamin packed smoothie

Banana
Almond Milk
1 tbsp Blackstrap Molasses
2 tbsps Peanut Butter
1 tbsp Cocoa Powder, Unsweetened

17 grams of protein + 50 grams of carbs + 24 grams of fat = 500 Calories approximately


Blue cheese Steak Salad

1 serving of Blue Cheese
2 cups Kale
0.25 cups Carrots, Grated
2 tbsps Cider Vinegar
3 oz.Beef Flank, Choice, Separable Lean and Fat, 0″ Fat, Raw
1 Whole Wheat Roll
1 tbsp Butter

30 grams of protein + 30 carbs + 30 fats = approximately 500 calories


Lemon tuna salad

8 oz. White Tuna,
50 mL Lemon Juice
0.2 tbsps Dill Weed
3 tbsps Mayonnaise Salad Dressing, No Cholesterol
0.1 cups Celery, Trimmed
0.5 cups Cheddar Cheese, Shredded
2 sl. Whole Wheat Bread
1 oz. Tomato

40 grams of protein + 30 grams of carbs + 35 grams of fat= Approximately 550 calories