Nutrition Plan
Daily Targets
Monday
Aug 3- Egg (Large)4 egg300 cal
- Egg Whites120 grams58 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Cliff Bar1 Bar254 cal
- Filet Mignon (Cooked)6 oz334 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Fairlife - Fat Free Milk8 fl oz76 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis20 grams97 cal
Tuesday
Aug 4- Egg (Large)4 egg300 cal
- Egg Whites120 grams58 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Cliff Bar1 Bar254 cal
- Filet Mignon (Cooked)6 oz334 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Fairlife - Fat Free Milk8 fl oz76 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis20 grams97 cal
Wednesday
Aug 5- Egg (Large)4 egg300 cal
- Egg Whites120 grams58 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Cliff Bar1 Bar254 cal
- Filet Mignon (Cooked)6 oz334 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Fairlife - Fat Free Milk8 fl oz76 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis20 grams97 cal
Thursday
Aug 6- Egg (Large)4 egg300 cal
- Egg Whites120 grams58 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Cliff Bar1 Bar254 cal
- Filet Mignon (Cooked)6 oz334 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Fairlife - Fat Free Milk8 fl oz76 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis20 grams97 cal
Friday
Aug 7- Egg (Large)4 egg300 cal
- Egg Whites120 grams58 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Cliff Bar1 Bar254 cal
- Filet Mignon (Cooked)6 oz334 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Fairlife - Fat Free Milk8 fl oz76 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis20 grams97 cal
Saturday
Aug 8- Egg (Large)5 egg377 cal
- Egg Whites150 grams72 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Filet Mignon (Cooked)8 oz446 cal
- Potatoes (gm)(Cooked)300 grams267 cal
- Fairlife - Fat Free Milk12 fl oz114 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis40 grams194 cal
Sunday
Aug 9- Egg (Large)3 egg226 cal
- Egg Whites150 grams72 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Filet Mignon (Cooked)8 oz446 cal
- Potatoes (gm)(Cooked)300 grams267 cal
- Fairlife - Fat Free Milk8 fl oz76 cal
- Gold Standard - Whey Protein1 scoop130 cal
- M&M'S Milk Chocolate Minis20 grams97 cal
Additional Options
- Tyson - Frozen Blackened Flavored Chicken Tenders9 oz333 cal
- Cauliflower Rice - Cooked300 grams104 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Just Bare - Lightly Breaded Chicken Nuggets6 oz308 cal
- Alexia Fries House Cut With Sea Salt125 grams191 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Grilled Chicken (Oz)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Potatoes (Uncooked)200 g146 cal
- Olive Oil10 g90 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)50 grams65 cal
- Corn (canned)50 grams39 cal
- Salsa50 grams16 cal
- Romaine/Cos Lettuce50 g11 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Jasmine Rice (Cooked)125 grams176 cal
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
- Grilled Chicken (Oz)8 oz328 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce40 grams80 cal
- Low Fat Shredded Cheese20 grams64 cal
- Egg (Large)8 egg602 cal
- Cottage Cheese 1%225 grams235 cal
- Egg Whites240 grams115 cal
- Mixed Vegetables (Your Choice)180 grams72 cal
- Low Fat Shredded Cheese60 grams193 cal
- Salt and Pepper Blend5 g0 cal
Shopping List
Options Shopping List
Recipes
Ninja creamitap
Directions:
In a blender bottle or shaker, combine the protein powder, milk, and other ingredients. Mix well until smooth (no clumps).
Pour mixture into a Ninja Creami pint container, secure the lid, and place in the freezer for at least 12–24 hours until fully frozen.
When ready, remove from freezer, install into Ninja Creami, and run the “Lite Ice Cream” or “Protein” cycle.
If mixture is crumbly after the first spin, add 1–2 tbsp of milk and re-spin until creamy.
Scoop into a bowl and enjoy as a high-protein treat.
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Chicken & - Air Fryer Potato Wedgestap
Directions
NOTE: Potatoes weighed out UNCOOKED
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).
Chicken Bbq Wrap - Low Cal Wraptap
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
Ground Beef Fiesta Bowltap
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice and any remaining taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with ground beef and dress with the bean and corn mixture.
Cottage Cheese Egg Muffinstap
Instructions
Preheat oven to 375.
Whisk eggs, egg whites, and cottage cheese until smooth.
Stir in veggies and shredded cheese.
Spray muffin tin well.
Pour evenly into 12 cups.
Bake 18 to 22 minutes until set.
Let cool before removing.
Macros per muffin (approximate)
Calories: ~95
Protein: ~10 g
Carbs: ~2 g
Fat: ~4 g