Meal Plan Summary Example

Meal Plan Summary

Breakfast Lunch Dinner Snacks
M

O

N

Meat Lover’s Breakfast Casserole, 1.5 serving (10.4 oz)

Whole Wheat English Muffin, 1 oz (1 oz)

Green Salad with Apples, Goat Cheese, and Apple Cinnamon Vinaigrette, 1 serving (6.1 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

Rosemary Chicken Breasts, 1 serving (7.1 oz)

balsamic glazed sweet potato pasta, 1 serving (5.7 oz)

Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

T

U

E

Blueberry Toasted Coconut Overnight Oats, 1 serving (6.4 oz)

Fried Egg, 1 large (1.6 oz)

Greek Chicken Salad Sandwich, 2 servings (16.2 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

California Chicken, Veggie, Avocado and Rice Bowls, 1 serving (27.3 oz) Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

W

E

D

Blueberry Toasted Coconut Overnight Oats, 1 serving (6.4 oz)

Fried Egg, 3 large (4.9 oz)

Green Salad with Apples, Goat Cheese, and Apple Cinnamon Vinaigrette, 2 servings (12.1 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

Rosemary Chicken Breasts, 1 serving (7.1 oz)

balsamic glazed sweet potato pasta, 1 serving (5.7 oz)

Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

T

H

U

R

Meat Lover’s Breakfast Casserole, 1 serving (6.9 oz) Whole Wheat English Muffin, 1 oz (1 oz) Green Salad with Apples, Goat Cheese, and Apple Cinnamon Vinaigrette, 1 serving (6.1 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

California Chicken, Veggie, Avocado and Rice Bowls, 1 serving (27.3 oz) Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

F

R

I

Meat Lover’s Breakfast Casserole, 1 serving (6.9 oz) Whole Wheat English Muffin, 1 oz (1 oz) Greek Chicken Salad Sandwich, 2 servings (16.2 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

Rosemary Chicken Breasts, 1 serving (7.1 oz)

balsamic glazed sweet potato pasta, 1 serving (5.7 oz)

Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

S

A

T

Blueberry Toasted Coconut Overnight Oats, 1 serving (6.4 oz)

Fried Egg, 3 large (4.9 oz)

Green Salad with Apples, Goat Cheese, and Apple Cinnamon Vinaigrette, 1 serving (6.1 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

California Chicken, Veggie, Avocado and Rice Bowls, 1 serving (27.3 oz) Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

S

U

N

Meat Lover’s Breakfast Casserole, 1 serving (6.9 oz) Whole Wheat English Muffin, 1 oz (1 oz) Greek Chicken Salad Sandwich, 2 servings (16.2 oz)

Chicken Breast, 1 portion(s) (7.1 oz)

Rosemary Chicken Breasts, 1 serving (7.1 oz)

balsamic glazed sweet potato pasta, 1 serving (5.7 oz)

Blueberry Zucchini Muffins, 1 serving (3.5 oz)

Whey Protein, 1 scoop (1.1 oz)

Macronutrients Analysis

Day               Energy                Protein                  Total lipid (fat)               Carbohydrate
Monday       2175.31 kcal       160.34 g                    102.12 g                        151.08 g
Tuesday       2211.97 kcal      167.77 g                      98.75 g                         168.4 g
Wednesday 2236.77 kcal      153.8 g                        104.44 g                      169.58 g
Thursday     2154.64 kcal      141.3 g                         107.22 g                     160.64 g
Friday           2153.42 kcal      187.83 g                      89.49 g                       147.81 g
Saturday      2214.29 kcal      141.13 g                     110.63 g                      166.93 g
Sunday        2153.42 kcal       187.83 g                      89.49 g                        147.81 g

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My mission is to help everyone I can become the healthiest, strongest versions of themselves. I am a Crossfit coach, athlete, Health and Nutrition coach, Movement Rehab Specialist, and a grad student completing my masters in Kinesiology with a focus on integrative wellness.

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