Download this Meal Plan, Grocery List and Meal Prep Guide
Base plan: 2,000 calories. Click here to calculate your own macros for your health and Fitness Goals.
Day 1
- Breakfast: 3 boiled eggs, ¾ cup quinoa, ½ avocado – 430 cal | 30g P | 18g C | 26g F
- Lunch: 7 oz grilled chicken, 1 cup quinoa, 1.5 cups roasted veggies – 540 cal | 55g P | 30g C | 16g F
- Snack: 1 cup cottage cheese, 2 boiled eggs – 340 cal | 40g P | 6g C | 18g F
- Dinner: 6 oz salmon, ¾ cup wild rice, 1 cup broccoli w/ 1 tsp olive oil – 610 cal | 45g P | 24g C | 25g F
Day 2
- Breakfast: 1 cup cottage cheese, ¼ avocado – 320 cal | 32g P | 6g C | 14g F
- Lunch: 6 oz grilled chicken, ¾ cup sweet potatoes, salad greens – 500 cal | 45g P | 30g C | 18g F
- Snack: ¾ cup Greek yogurt, 1 boiled egg – 270 cal | 30g P | 5g C | 12g F
- Dinner: 6 oz ground turkey, ¾ cup lentils, 1 cup roasted zucchini – 560 cal | 43g P | 25g C | 23g F
Day 3
- Breakfast: ¾ cup Greek yogurt, 1 tbsp walnuts – 310 cal | 30g P | 9g C | 12g F
- Lunch: 6 oz shrimp, ¾ cup quinoa, 1 cup roasted veggies – 530 cal | 42g P | 30g C | 14g F
- Snack: 1 cup cottage cheese, 1 small apple – 280 cal | 30g P | 20g C | 4g F
- Dinner: 6 oz ground beef, 1 cup wild rice, 1 cup sautéed kale – 800 cal | 45g P | 30g C | 32g F
Day 4
- Breakfast: 3 scrambled eggs w/ 1 tsp olive oil, ½ cup sweet potatoes – 410 cal | 30g P | 16g C | 22g F
- Lunch: 6 oz turkey, ¾ cup lentils, 1.5 cups roasted veggies – 520 cal | 45g P | 28g C | 14g F
- Snack: ¾ cup Greek yogurt, 1 tbsp almond butter – 310 cal | 30g P | 7g C | 13g F
- Dinner: 6 oz salmon, ¾ cup quinoa, 1 cup spinach – 670 cal | 45g P | 26g C | 28g F
Day 5
- Breakfast: 1 cup cottage cheese, 1 boiled egg – 280 cal | 32g P | 5g C | 10g F
- Lunch: 7 oz ground beef, ¾ sweet potato, 1 cup broccoli – 580 cal | 45g P | 25g C | 26g F
- Snack: 2 boiled eggs, 1 oz turkey jerky – 250 cal | 30g P | 2g C | 12g F
- Dinner: 6 oz chicken, ¾ cup wild rice, 1.5 cups roasted veggies – 800 cal | 45g P | 28g C | 30g F
Day 6
- Breakfast: ¾ cup Greek yogurt, 1 tbsp almond butter – 310 cal | 30g P | 7g C | 13g F
- Lunch: 6 oz shrimp, ¾ cup quinoa, 1.5 cups roasted veggies – 530 cal | 42g P | 30g C | 14g F
- Snack: 1 cup cottage cheese, 2 celery sticks – 240 cal | 30g P | 5g C | 8g F
- Dinner: 6 oz ground turkey, ¾ cup wild rice, 1 cup steamed spinach – 680 cal | 45g P | 28g C | 28g F
Day 7
- Breakfast: 3 boiled eggs, ½ cup sweet potatoes – 410 cal | 30g P | 16g C | 22g F
- Lunch: 6 oz chicken, ¾ cup lentils, 1.5 cups roasted veggies – 520 cal | 45g P | 30g C | 14g F
- Snack: ¾ cup Greek yogurt, 1 tbsp walnuts – 310 cal | 30g P | 8g C | 14g F
- Dinner: 6 oz shrimp or salmon, ¾ cup wild rice, 1 cup broccoli w/ lemon – 680 cal | 45g P | 26g C | 24g F