Nutrition Plan
Daily Targets
Monday
Aug 3- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- 2% Greek Yogurt150 grams111 cal
- Almonds20 g124 cal
- Mandarin Orange1 medium40 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Chomps Beef Stick1 beef stick103 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Salmon, Raw220 g445 cal
- Asparagus (Single)15 Medium Spear(s)56 cal
- Onion0.5 medium (~110 g)24 cal
- Salt & Pepper1 To Taste Serving0 cal
- Roasted Potatoes100 grams96 cal
Tuesday
Aug 4- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- 2% Greek Yogurt150 grams111 cal
- Almonds20 g124 cal
- Mandarin Orange1 medium40 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Chomps Beef Stick1 beef stick103 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Beef Brisket (Cooked)6 oz353 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Wednesday
Aug 5- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- 2% Greek Yogurt150 grams111 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Chomps Beef Stick1 beef stick103 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
- White Rice (Cooked)100 grams126 cal
- Onion (Gm)60 g26 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil12 g108 cal
- Salmon (Cooked)5 oz250 cal
Thursday
Aug 6- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- 2% Greek Yogurt150 grams111 cal
- Almonds20 g124 cal
- Mandarin Orange1 medium40 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Chomps Beef Stick1 beef stick103 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- White Rice (Cooked)100 grams126 cal
- Onion (Gm)60 g26 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil12 g108 cal
- Salmon (Cooked)5 oz250 cal
Friday
Aug 7- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- 2% Greek Yogurt150 grams111 cal
- Almonds20 g124 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Chomps Beef Stick1 beef stick103 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Saturday
Aug 8- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Kodiak Cakes - Flapjack And Waffle Mix70 grams261 cal
- Egg Whites100 grams48 cal
- Greek Yogurt - Nonfat - Any Flavor30 grams17 cal
- Almond Milk, Unsweetened (FLOZ)2 fl oz8 cal
- baking powder1 tsp2 cal
- Cinnamon1 grams3 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Mixed Nuts20 grams126 cal
- Chicken Breast (Cooked)(OZ)4 oz177 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
- Barbell Protein Bar1 bar232 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Sirloin Steak - Cooked7 oz340 cal
- Roasted Potatoes150 grams144 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Sunday
Aug 9- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Oats50 g (dry)192 cal
- Whey Protein Powder1 scoop122 cal
- Peanut Butter15 grams91 cal
- Banana100 g98 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Mixed Nuts20 grams126 cal
- Chicken Breast (Cooked)(OZ)4 oz177 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
- Barbell Protein Bar1 bar232 cal
- Mandarin Orange1 medium40 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Bell Pepper, Green1 medium (~119 g)28 cal
- Tomato1 medium (~123 g)26 cal
- Onion0.5 medium (~110 g)24 cal
- Olive Oil5 g45 cal
- Dry Spices (Your Choice)1 serving0 cal
- White Rice (Cooked)100 grams126 cal
Shopping List
Recipes
Grilled Salmon and Vegtap
1. Preheat grill to medium heat.
2. Season salmon with salt, pepper, and lemon juice.
3. Grill salmon 4–5 minutes per side.
4. Toss asparagus chopped onions with olive oil and salt.
5. Grill asparagus 4–5 minutes until tender.
12:00 p.m - Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**
Salmon Stir Frytap
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
12:00 p.m - Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
7:00 a.m - Kodiak Protein Pancakestap
Mix all ingredients together in a bowl until smooth. The batter should be thick but still pourable. If it feels too thick, add a small amount of almond milk until the consistency is right.
Heat a nonstick pan over medium-low heat and lightly coat with nonstick spray.
Pour the batter into the pan to form 2 to 4 pancakes.
Let them cook for about 2 to 3 minutes until bubbles form on the surface and the edges begin to set.
Flip the pancakes and cook for another 2 to 3 minutes until fully cooked through.
Remove from the pan and serve. Optional toppings like berries or sugar-free syrup can be added if they fit your macros.
Ground Beef Bowltap
1) Cook vegetables
Heat 1 tsp olive oil in a skillet over medium heat.
Add onion and bell pepper; sauté 4–5 minutes until softened.
Add diced tomato and cook another 2 minutes until slightly reduced.
2) Heat beef
Add the pre-cooked ground beef to the skillet.
Season with salt, pepper, garlic powder, paprika, and chili powder.
Stir well and cook for 3–4 minutes until hot and combined with the vegetables.
3) Assemble bowl
Transfer the beef and vegetable mixture to a bowl on top of bed of rice.
Garnish with fresh parsley or cilantro if desired.
7:00 a.m - Protein Oats with PB & Bananatap
Cook oats with water or milk of choice until creamy.
Once slightly cooled, stir in whey protein until fully mixed.
Slice banana on top.
Add a spoon of peanut butter.