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 0% Protein 7% 0,000 6,000,500,000, Carbs % 8,000 4,000,795,566 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 Diced Chicken Breast and Hard Boiled Eggs Bedtime Week # Plan # M0-800 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 Broth, Chicken, Low Sodium 4 Cup $ 0.0 Oil, Olive Gatorade, Lemon Lime Powder 4 84 Tbsp $.68 Water Olives, Black (sliced) 4 Oz $ 0.60 Protein Powder, (5g) Couscous, Instant (dry) 4 Cup $ 6.5 Parsley Nuts, Walnut Oz $.96 Salt Juice, Apple Oz $ 0.56 Flour, Wheat Tuna, Canned (in water) Oz $.0 Butter Pepper, Pepperoncini 4 Ea $ 0.07 Sugar Beans, Cannellini 4 8 Oz $ 0.8 Black Pepper, Ground Raisins 4 Oz $ 0.5 Mayonnaise, Low Fat V8, 5.5 Oz Can Ea $.08 Basil, Ground Garlic, Chopped Clove 4 Ea $ 0.08 Soy Sauce Tomato, Medium 4 Ea $ 0.4 Sesame Seeds Tomatoes, Cherry Ea $ 0.56 Vinegar, Red Wine Peppers, Jalapeno (medium) 4 Ea $ 0.0 Oregano, Ground Scallions (Green Onions) 4 Cup $ 0.50 Paprika Spinach 4 8 Cup $ 0.90 Wine, Red Bell Pepper, Red 4 Ea $.00 Rosemary Bell Pepper, Green 4 Ea $.00 Protein, Casein (4g) Mushrooms, Sliced 4 Cup $ 0.75 Flaxseed, Oil Asparagus Stalk Ea $ 0.7 Meat Chicken, Breast 64 8 Oz $ 6.08 Meat Beef, Sirloin Steak 44 Oz $ 5.7 Meat Halibut, Fillet Oz $ 6.65 Meat Pork, Boneless Chop Oz $.75 Meat Turkey, Ground 4 84 Oz $ 4.6 Refrigerated / Frozen Juice, Orange 4 Oz $ 0.07 Refrigerated / Frozen Cheese, Low Fat Mozzarella 4 Oz $ 0.6 Refrigerated / Frozen Peas, Frozen 6 Cup $.80 Refrigerated / Frozen Cheese, Cheddar, Low Fat 4 Oz $ 0. Refrigerated / Frozen Egg, Whites 8 56 Ea $.08 Bakery / Deli Bread, Whole Wheat (slice) Ea $.65 Bakery / Deli Salami Oz $.00 Bakery / Deli Hamburger Buns, Whole Wheat 4 Ea $ 0.4 Approximate Consumption Total $ * 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 /4 Cup / Cup /4 Cup /4 Tsp /4 / Ea Tsp Nuts, Walnut Juice, Apple Water Peas, Frozen Parsley Protein Powder, (5g) Sugar Blend all ingredients until smooth and creamy. Oz 4 Ea Chicken, Breast Egg, Whites Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Ea Turkey, Ground V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. 6 /4 /4 Oz Oz Pinch Tsp Ea Ea / Tbsp Pinch 4 / Tsp 5 /4 Cup 5 Pinch Chicken, Breast Cheese, Low Fat Mozzarella Salt / Pepper Oil, Olive Tomato, Medium Pepper, Pepperoncini Oil, Olive Salt / Pepper Oil, Olive Spinach Salt / Pepper Slice tomatoes and pepperoncini. Serve alongside the chicken. Drizzle the vegetables with oil and season with salt and pepper. 4 Heat up the olive oil in a medium pan until hot. 5 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. Add in the spinach and cover for -5 minutes. Add a pinch of salt and pepper and enjoy. /4 Ea 8 Oz Tbsp Protein, Casein (4g) Water Flaxseed, Oil hand Daily Total Calories 80 Total Fat 67g Protein 78g Nutrition Facts Calories 8 Total Fat 6g Protein g g 7g Calories 6 Total Fat g Protein 9g 4g Calories 05 Calories 5 Total Fat g Total Fat g 7g Protein g Protein 4g Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts Calories 60 Total Fat 7g Protein 7g 7g Calories 45 Total Fat 5g Protein 47g 6g Calories 4 Total Fat 5g Protein 8g g g

4 Tuesday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut /4 Cup Juice, Apple / Cup Water /4 Cup Peas, Frozen /4 Tsp Parsley / Tsp Sugar Blend all ingredients until smooth and creamy. Oz Chicken, Breast 4 Ea Egg, Whites Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Turkey, Ground Ea V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. 6 Oz Beef, Sirloin Steak Tbsp Soy Sauce /4 Cup Rice, Brown (dry) / 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. /4 Ea Protein, Casein (4g) 8 Oz Water Tbsp Flaxseed, Oil hand Daily Total Calories 89 Calories 6 Calories 05 Calories 5 Total Fat 5g Total Fat g Total Fat g Total Fat g 65g 4g 7g g Protein 74g Protein 9g Protein g Protein 4g Dinner Bedtime Calories 8 Calories 60 Calories 444 Calories 4 Total Fat 6g Total Fat 7g Total Fat 9g Total Fat 5g 7g 7g 49g g Protein g Protein 7g Protein 4g Protein 8g

5 Wednesday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut /4 Cup Juice, Apple / Cup Water /4 Cup Peas, Frozen /4 Tsp Parsley / Tsp Sugar Blend all ingredients until smooth and creamy. Oz Chicken, Breast 4 Ea Egg, Whites Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Turkey, Ground Ea V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. /4 Tsp Oil, Olive /4 Ea Garlic, Chopped Clove 4 Ea Tomatoes, Cherry / Tbsp Juice, Orange Tbsp Peas, frozen Pinch Salt / Pepper / Tsp Parsley /4 Tsp Oil, Olive 5 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. /4 Ea Protein, Casein (4g) 8 Oz Water Tbsp Flaxseed, Oil hand Daily Total Calories 766 Calories 6 Calories 05 Calories 5 Total Fat 50g Total Fat g Total Fat g Total Fat g 60g 4g 7g g Protein 68g0 Protein 9g 0 Protein g 0 Protein 4g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 8 Calories 60 Calories 9 Calories 4 Total Fat 6g Total Fat 7g Total Fat 8g Total Fat 5g 7g 7g 4g g Protein g Protein 7g Protein 6g Protein 8g

6 Thursday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut /4 Cup Juice, Apple / Cup Water /4 Cup Peas, Frozen /4 Tsp Parsley / Tsp Sugar Blend all ingredients until smooth and creamy. Oz Chicken, Breast 4 Ea Egg, Whites Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Turkey, Ground Ea V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. Ea Bread, Whole Wheat (slice) / Tbsp Oil, Olive Tbsp Scallions (Green Onions) Pinch Salt / Pepper / Tsp Oil, Olive 5 Oz Pork, Boneless Chop Pinch Salt / Pepper 4 /4 Cup Spinach 4 Oz Beans, Cannellini 4 / Tsp Vinegar, Red Wine 4 Pinch Oregano, Ground 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. /4 Ea Protein, Casein (4g) 8 Oz Water Tbsp Flaxseed, Oil hand Daily Total Calories 794 Calories 6 Calories 05 Calories 5 Total Fat 59g Total Fat g Total Fat g Total Fat g 46g 4g 7g g Protein 7g0 Protein 9g 0 Protein g 0 Protein 4g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 8 Calories 60 Calories 49 Calories 4 Total Fat 6g Total Fat 7g Total Fat 6g Total Fat 5g 7g 7g 9g g Protein g Protein 7g Protein 9g Protein 8g

7 Friday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut /4 Cup Juice, Apple / Cup Water /4 Cup Peas, Frozen /4 Tsp Parsley / Tsp Sugar Blend all ingredients until smooth and creamy. Oz Chicken, Breast 4 Ea Egg, Whites Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Turkey, Ground Ea V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. 4 Oz Salami /4 Ea Bell Pepper, Red /4 Ea Peppers, Jalapeno (medium) Pinch Salt Oz Cheese, Cheddar, Low Fat 4 / Ea Hamburger Buns, Whole Wheat 4 /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. /4 Ea Protein, Casein (4g) 8 Oz Water Tbsp Flaxseed, Oil hand Daily Total Calories 780 Calories 6 Calories 05 Calories 5 Total Fat 70g Total Fat g Total Fat g Total Fat g g 4g 7g g Protein 55g0 Protein 9g 0 Protein g 0 Protein 4g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 8 Calories 60 Calories 405 Calories 4 Total Fat 6g Total Fat 7g Total Fat 8g Total Fat 5g 7g 7g 5g g Protein g Protein 7g Protein 4g Protein 8g

8 Saturday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut /4 Cup Juice, Apple / Cup Water /4 Cup Peas, Frozen /4 Tsp Parsley / Tsp Sugar Blend all ingredients until smooth and creamy. Oz Chicken, Breast 4 Ea Egg, Whites Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Turkey, Ground Ea V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. / Tbsp Flour, Wheat Pinch Paprika Pinch Salt / Pepper /4 Tsp Oil, Olive 5 Oz Chicken, Breast / Tsp Oil, Olive /4 Ea Bell Pepper, Red /4 Ea Bell Pepper, Green /4 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) /4 Ea Protein, Casein (4g) 8 Oz Water Tbsp Flaxseed, Oil 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. hand Daily Total Calories 896 Calories 6 Calories 05 Calories 5 Total Fat 5g Total Fat g Total Fat g Total Fat g 84g 4g 7g g Protein 70g0 Protein 9g 0 Protein g 0 Protein 4g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 8 Calories 60 Calories 5 Calories 4 Total Fat 6g Total Fat 7g Total Fat g Total Fat 5g 7g 7g 67g g Protein g Protein 7g Protein 9g Protein 8g

9 Sunday Step Qty. UOM Ingredient Directions / Oz Nuts, Walnut /4 Cup Juice, Apple / Cup Water /4 Cup Peas, Frozen /4 Tsp Parsley / Tsp Sugar Blend all ingredients until smooth and creamy. Oz Chicken, Breast 4 Ea Egg, Whites Oz Tuna, Canned (in water) Pinch Black Pepper, Ground Tbsp Mayonnaise, Low Fat / Tsp Basil, Ground Ea Bread, Whole Wheat (slice) Pan fry boneless skinless chicken breast with your favorite seasoning. Boil water, then gently drop eggs into water. Cook for 5 minutes, then immediately rinse 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. Oz Turkey, Ground Ea V8, 5.5 Oz Can Pan fry ground turkey with your favorite seasoning. No preparation needed. 5 Oz Beef, Sirloin Steak Pinch Salt / Pepper / Tbsp Oil, Olive /4 Cup Mushrooms, Sliced / Ea Garlic, Chopped Clove Pinch Salt Tbsp Wine, Red Tbsp Water /4 Tsp Rosemary / Tbsp Butter 4 4 Ea Asparagus Stalk 4 Pinch Salt / Pepper 4 5 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. Fill a medium pot with two inches of water and bring to a boil. Cut or break the stalk ends of the asparagus off. Once water is boiling, add the asparagus and boil for five minutes. Remove and season with salt and pepper. /4 Ea Protein, Casein (4g) 8 Oz Water Tbsp Flaxseed, Oil hand Daily Total Calories 70 Calories 6 Calories 05 Calories 5 Total Fat 6g Total Fat g Total Fat g Total Fat g 4g 4g 7g g Protein 6g0 Protein 9g 0 Protein g 0 Protein 4g 0 Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 8 Calories 60 Calories 7 Calories 4 Total Fat 6g Total Fat 7g Total Fat 9g Total Fat 5g 7g 7g 7g g Protein g Protein 7g Protein g 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!