12/7 To 12/13 Meal Plan

Transcription

1 /7 To / Meal Plan Bulking Cutting BulkingDiets.Com CuttingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day Ave. Calories / Day Actual Macronutrients For The Week Actual Week Calories 4,000,500,000,000 8,000 4,000,500,000 Fats 8% Protein % 0,000 6,000,500, Carbs 4%,000 8,000 4,000,66 6,56 Meal Summary Dinners Post Workout Monday Mozzarella-stuffed Chicken Tuesday Wednesday Thursday Friday Saturday Sunday Steak w/ Rice & Peas Halibut w/ Tomatoes & Peas Pork Chop & Bean Salad Salami with Hot Peppers Chicken and Pepper Stew Beef in Mushroom Sauce Peanut Butter Toast and Cheese Bedtime Week # Plan # M-400 Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the user s responsibility to ensure that all food and meat is cooked thoroughly, regardless of recipe instructions. Copyright 05, Explosified Fitness Inc.

2 Grocery List Category Item UOM Price Staples Rice, Brown (dry) 4 Cup $ 0.4 Salt / Pepper Quinoa (dry) 4 Cup $.66 Oil, Olive Broth, Chicken, Low Sodium 4 8 Cup $ 0.60 Water Gatorade, Lemon Lime Powder 8 56 Tbsp $.4 Protein Powder, (5g) Olives, Black (sliced) 4 Oz $ 0.60 Parsley Couscous, Instant (dry) 4 Cup $ 6.5 Salt Nuts, Walnut Oz $.96 Flour, Wheat Juice, Apple 8 56 Oz $. Butter Tuna, Canned (in water) 4 84 Oz $.5 Sugar Pepper, Pepperoncini 4 Ea $ 0.07 Black Pepper, Ground Beans, Cannellini Oz $ 0.6 Mayonnaise, Low Fat Raisins 4 Oz $ 0.5 Basil, Ground Peanut Butter, All Natural 44 Tbsp $.0 Soy Sauce Almonds, Non Salted Oz $.08 Sesame Seeds Garlic, Chopped Clove 4 8 Ea $ 0.6 Vinegar, Red Wine Tomato, Medium 4 Ea $ 0.4 Oregano, Ground Tomatoes, Cherry 6 4 Ea $ 0.84 Paprika Peppers, Jalapeno (medium) 4 Ea $ 0.0 Wine, Red Scallions (Green Onions) 4 Cup $ 0.50 Rosemary Spinach 4 Cup $ 0.45 Bell Pepper, Red 4 Ea $.00 Bell Pepper, Green 4 Ea $.00 Mushrooms, Sliced 4 Cup $ 0.75 Apple Ea $.94 Meat Chicken, Breast 6 5 Oz $.47 Meat Beef, Sirloin Steak 44 Oz $ 5.7 Meat Halibut, Fillet 6 4 Oz $ 7.98 Meat Pork, Boneless Chop 6 4 Oz $.0 Refrigerated / Frozen Cheese, Cottage (Low Fat) Cup $ 5.60 Refrigerated / Frozen Juice, Orange 4 Oz $ 0.07 Refrigerated / Frozen Cheese, Low Fat Mozzarella 4 Oz $ 0.6 Refrigerated / Frozen Peas, Frozen Cup $.00 Refrigerated / Frozen Cheese, Cheddar, Low Fat Oz $ 4.65 Bakery / Deli Bread, Whole Wheat (slice) Ea $.4 Bakery / Deli Salami Oz $.00 Bakery / Deli Hamburger Buns, Whole Wheat 4 Ea $ 0.4 Approximate Consumption Total $ 68.8 * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

3 Monday Step Qty UOM Ingredient Directions / Oz / Cup / Cup / Cup Tsp /4 Ea Tsp Nuts, Walnut Juice, Apple Water Peas, Frozen Parsley Protein Powder, (5g) Sugar Blend all ingredients until smooth and creamy. Ea / Tbsp Oz Bread, Whole Wheat (slice) Peanut Butter, All Natural Cheese, Cheddar, Low Fat Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Oz Pinch Tbsp / Tsp Ea Tuna, Canned (in water) Black Pepper, Ground Mayonnaise, Low Fat Basil, Ground Bread, Whole Wheat (slice) Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Oz Apple Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! 6 /4 Oz Oz Pinch Tsp Ea Ea / Tbsp Pinch 4 Cup 4 / Cup Chicken, Breast Cheese, Low Fat Mozzarella Salt / Pepper Oil, Olive Tomato, Medium Pepper, Pepperoncini Oil, Olive Salt / Pepper Broth, Chicken, Low Sodium Quinoa (dry) 4 Mozzarella-stuffed Chicken Cut a -inch pocket in the thickest part of the chicken. Stuff the pocket with the cheese. Season chicken with salt and pepper. Heat oil in a skillet and place over medium-high heat. Cook chicken for 6-8 minutes per side or until golden brown and cooked through. Slice tomatoes and pepperoncini. Serve alongside the chicken. Drizzle the vegetables with oil and season with salt and pepper. Bring chicken broth to a boil. Add in quinoa and bring down to a simmer. Cover for 5 minutes fluffing with a fork periodically. Cup Cheese, Cottage (Low Fat) Daily Total Calories 55 Total Fat 77g Protein 0g Nutrition Facts Calories 4 Total Fat 6g Protein 8g 56g 7g Calories 48 Total Fat g Protein 5g 57g Calories 406 Calories 5 Total Fat g Total Fat 7g 4g Protein g Protein g Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts Calories 68 Total Fat 5g Protein 6g 8g Calories 700 Total Fat g Protein 6g 6g Calories 54 Total Fat g Protein 8g 4g 6g

4 Tuesday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut / Cup Juice, Apple / Cup Water / Cup Peas, Frozen Tsp Parsley /4 Tsp Sugar Blend all ingredients until smooth and creamy. Ea Bread, Whole Wheat (slice) / Tbsp Peanut Butter, All Natural Oz Cheese, Cheddar, Low Fat Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Apple Oz Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! 6 Oz Beef, Sirloin Steak Tbsp Soy Sauce /4 Cup Rice, Brown (dry) /4 Cup Peas, Frozen 4 Pinch Salt / Pepper 4 / Tsp Sesame Seeds 4 Steak w/ Rice & Peas Marinate beef in soy sauce for 5 minutes. Meanwhile, cook rice according to package directions. Grill the steak in a grill pan for 4-6 minutes per side for medium-rare or until desired doneness. Allow to cool before slicing. Fill a medium pot with water and bring to a boil. Add peas to the water and cook for 5-0 minutes until the peas are tender. Strain the water and season the peas with salt and pepper. Serve steak with rice and peas. Sprinkle with sesame seeds. Cup Cheese, Cottage (Low Fat) Daily Total Calories 0 Calories 48 Calories 406 Calories 5 Total Fat 6g Total Fat g Total Fat g Total Fat 7g 48g 57g 4g 4g Protein 85g Protein 5g Protein g Protein g Dinner Bedtime Calories 4 Calories 68 Calories 476 Calories 54 Total Fat 6g Total Fat 5g Total Fat 9g Total Fat g 7g 8g 54g 6g Protein 8g Protein 6g Protein 45g Protein 8g

5 Wednesday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut / Cup Juice, Apple / Cup Water / Cup Peas, Frozen Tsp Parsley /4 Tsp Sugar Blend all ingredients until smooth and creamy. Ea Bread, Whole Wheat (slice) / Tbsp Peanut Butter, All Natural Oz Cheese, Cheddar, Low Fat Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Apple Oz Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! /4 Tsp Oil, Olive / Ea Garlic, Chopped Clove 6 Ea Tomatoes, Cherry Tbsp Juice, Orange Tbsp Peas, frozen Pinch Salt / Pepper Tsp Parsley /4 Tsp Oil, Olive 6 Oz Halibut, Fillet Pinch Salt / Pepper 4 /4 Cup Couscous, Instant (dry) 4 Halibut w/ Tomatoes & Peas Heat oil in a skillet over medium-high heat. Add garlic and cook for 0 seconds. Add halved tomatoes, orange juice, peas, salt, and pepper. Simmer for 4-5 minutes. Stir in the parsley. Heat oil in a separate skillet over medium-high heat. Season halibut with salt and pepper. Cook for 4-5 minutes per side. Prepare couscous per package instructions. Cover the halibut with tomato mixture and serve with the couscous. Cup Cheese, Cottage (Low Fat) Daily Total Calories 66 Calories 48 Calories 406 Calories 5 Total Fat 6g Total Fat g Total Fat g Total Fat 7g 4g 57g 4g 4g Protein 84g0 Protein 5g 0 Protein g 0 Protein g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 4 Calories 68 Calories 44 Calories 54 Total Fat 6g Total Fat 5g Total Fat 9g Total Fat g 7g 8g 48g 6g Protein 8g Protein 6g Protein 4g Protein 8g

6 Thursday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut / Cup Juice, Apple / Cup Water / Cup Peas, Frozen Tsp Parsley /4 Tsp Sugar Blend all ingredients until smooth and creamy. Ea Bread, Whole Wheat (slice) / Tbsp Peanut Butter, All Natural Oz Cheese, Cheddar, Low Fat Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Apple Oz Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! Ea Bread, Whole Wheat (slice) / Tbsp Oil, Olive Tbsp Scallions (Green Onions) Pinch Salt / Pepper /4 Tsp Oil, Olive 6 Oz Pork, Boneless Chop Pinch Salt / Pepper 4 Cup Spinach 4 4 Oz Beans, Cannellini 4 /4 Tsp Vinegar, Red Wine 4 Pinch Oregano, Ground 4 /4 Tsp Oil, Olive 4 Pinch Salt / Pepper 4 Pork Chop & Bean Salad In a blender, pulse the bread and oil to form coarse crumbs. Spread on a rimmed baking sheet and bake in an oven preheated to 400 F for 5-6 minutes. In a bowl, toss the bread with chopped scallions, salt, and pepper. Meanwhile, heat oil in an ovenproof skillet over medium-high heat. Season pork with salt and pepper. Cook for - minutes per side. Transfer the skillet to the oven and roast pork for 6-8 minutes. In a bowl, toss spinach and beans with vinegar, oregano, oil, salt, and pepper. Top the pork with the bread crumb mixture and serve with the salad. Cup Cheese, Cottage (Low Fat) Daily Total Calories 5 Calories 48 Calories 406 Calories 5 Total Fat 7g Total Fat g Total Fat g Total Fat 7g g 57g 4g 4g Protein 90g0 Protein 5g 0 Protein g 0 Protein g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 4 Calories 68 Calories 56 Calories 54 Total Fat 6g Total Fat 5g Total Fat 9g Total Fat g 7g 8g 8g 6g Protein 8g Protein 6g Protein 50g Protein 8g

7 Friday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut / Cup Juice, Apple / Cup Water / Cup Peas, Frozen Tsp Parsley /4 Tsp Sugar Blend all ingredients until smooth and creamy. Ea Bread, Whole Wheat (slice) / Tbsp Peanut Butter, All Natural Oz Cheese, Cheddar, Low Fat Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Apple Oz Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! 4 Oz Salami / Ea Bell Pepper, Red /4 Ea Peppers, Jalapeno (medium) Pinch Salt Oz Cheese, Cheddar, Low Fat 4 Ea Hamburger Buns, Whole Wheat 4 Tsp Basil, Ground 4 5 Salami with Hot Peppers Place skillet over medium-high heat. Add the salami slices and cook for minute per side. Remove and place on a plate. In the same pan, add sliced bell pepper, sliced jalapeno, and salt. Cook for about minutes. Remove from pan and transfer to a plate. Reduce heat to medium-low. Place the salami back into the pan by piling up the slices. Top the pile with bell pepper, jalapeno, and cheese. Allow the cheese to melt, then sprinkle the pile with basil. Slice the hamburger bun in half and place the salami and peppers on top of the bottom half. If recipe calls for more than bun, spread salami and peppers out to make another half or whole sandwich. Cup Cheese, Cottage (Low Fat) Daily Total Calories 94 Calories 48 Calories 406 Calories 5 Total Fat 8g Total Fat g Total Fat g Total Fat 7g g 57g 4g 4g Protein 68g0 Protein 5g 0 Protein g 0 Protein g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 4 Calories 68 Calories 469 Calories 54 Total Fat 6g Total Fat 5g Total Fat 8g Total Fat g 7g 8g 7g 6g Protein 8g Protein 6g Protein 7g Protein 8g

8 Saturday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut / Cup Juice, Apple / Cup Water / Cup Peas, Frozen Tsp Parsley /4 Tsp Sugar Blend all ingredients until smooth and creamy. Ea Bread, Whole Wheat (slice) / Tbsp Peanut Butter, All Natural Oz Cheese, Cheddar, Low Fat Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Apple Oz Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! Tbsp Flour, Wheat Pinch Paprika Pinch Salt / Pepper / Tsp Oil, Olive 7 Oz Chicken, Breast /4 Tsp Oil, Olive / Ea Bell Pepper, Red / Ea Bell Pepper, Green / Ea Garlic, Chopped Clove /4 Cup Broth, Chicken, Low Sodium Pinch Salt / Pepper Oz Olives, Black (sliced) Oz Raisins 4 /4 Cup Rice, Brown (dry) Cup Cheese, Cottage (Low Fat) Chicken and Pepper Stew Mix flour, paprika, salt, and pepper in a bowl. Heat oil in a pot over medium-high heat. Coat chicken with flour mixture. Cook for 6-8 minutes or until browned. Transfer chicken to a plate. Add oil to the pot. Cook chopped bell peppers, garlic, broth, salt, and pepper for 4-6 minutes. Add olives and raisins to the pot. Bring to a boil. Nestle chicken in the vegetables and simmer, covered, for 5 minutes. Uncover and simmer for 5-0 minutes. 4 Cook rice according to package directions. Serve with the stew. Daily Total Calories 456 Calories 48 Calories 406 Calories 5 Total Fat 68g Total Fat g Total Fat g Total Fat 7g 67g 57g 4g 4g Protein 9g0 Protein 5g 0 Protein g 0 Protein g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 4 Calories 68 Calories 6 Calories 54 Total Fat 6g Total Fat 5g Total Fat 4g Total Fat g 7g 8g 7g 6g Protein 8g Protein 6g Protein 5g Protein 8g

9 Sunday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut / Cup Juice, Apple / Cup Water / Cup Peas, Frozen Tsp Parsley /4 Tsp Sugar Blend all ingredients until smooth and creamy. Ea Bread, Whole Wheat (slice) / Tbsp Peanut Butter, All Natural Oz Cheese, Cheddar, Low Fat Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. Slice up and eat. Drain the tuna and place in a bowl. Add in pepper, mayonnaise, and basil. Mix thoroughly. Assemble the sandwich by placing the tuna mixture between two halves of bread. Ea Apple Oz Almonds, Non Salted Rinse and remove sticker. Eat and enjoy! 5 Oz Beef, Sirloin Steak Pinch Salt / Pepper Tbsp Oil, Olive Cup Mushrooms, Sliced /4 Ea Garlic, Chopped Clove Pinch Salt / Tbsp Wine, Red / Tbsp Water /4 Tsp Rosemary / Tbsp Butter 4 /4 Cup Rice, Brown (dry) Beef in Mushroom Sauce Season beef with salt and pepper. Place oil in a pan over medium-high heat. Add beef and cook for minutes per side. Move beef to one side of the pan. Add mushrooms, garlic, and salt to the empty space in the pan. Cook for about minute. Add wine into the pan and scrape the browned bits with a spoon. Add water and rosemary. Cook for about minute. Remove pan from heat and stir in butter. 4 Cook rice according to package directions. Serve with the beef. Cup Cheese, Cottage (Low Fat) Daily Total Calories 68 Calories 48 Calories 406 Calories 5 Total Fat 8g Total Fat g Total Fat g Total Fat 7g 4g 57g 4g 4g Protein 75g0 Protein 5g 0 Protein g 0 Protein g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 4 Calories 68 Calories 54 Calories 54 Total Fat 6g Total Fat 5g Total Fat 7g Total Fat g 7g 8g 4g 6g Protein 8g Protein 6g Protein 4g Protein 8g

10 Sub Substitutions Note: If you do not want to consume high GI carbs on non-workout days, please feel free to substitute any Post Workout meal, with the below meal. This will keep your calorie target and macronutrient ratio in sync with the rest of your meal plan. None of the below substitutions are documented in the meal plan grocery list. Oz Pasta, Whole Wheat Oz Chicken, Canned Pinch Garlic Powder Pasta with Chicken Mix the chicken with the pasta, and garlic powder Earn Money By Referring Us! If you refer us we will pay you! It s that simple. Just tell your friends, coworkers or buddies in the gym about our Bulking and Cutting Community. The best part of this is, you can refer as many people as you want! You will get $4 for each new member you refer that signs up for a yearly membership, and $ for each new member that signs up for a monthly membership! Just have them put down your username in the how did you hear about us section of the sign-up form when they join!