THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN. Week 2

WEEK 2

BREAKFASTS

Ham, egg and cheese

·      1 whole grain English muffin

·      2 whole eggs

·      2 pieces of organic nitrate-free ham

·      1/4 low fat cheese 

·      1/2 cup fruit

Blueberry oatmeal

·      1/2 – 1 cup oatmeal with water

·      8 oz nonfat Greek yogurt stirred in

·      1/2 cup blueberries, cinnamon to taste

Protein fruit smoothie

·      Vanilla whey powder

·      1 small banana

·      ½ cup strawberries

·      Toss in blender with almond milk and ice

SNACKS

Rice cakes and guacamole

·      3-4 organic brown rice cakes

·      1/4 cup of guacamole

·      ½ cup of nonfat 1% cottage cheese 

Eggs on toast

·      2 whole hardboiled eggs / 4 hardboiled whites

·      2 slices of sprouted grain toast

·      1-2 tbsp of organic strawberry jam

Apple and nut butter

·      1 medium apple

·      1 tbsp natural nut butter

Chocolate protein drink

·      1 scoop of chocolate Whey protein powder 

·      Combine in a blender with almond milk and ice

·      Add 1/2 Tbsp of coconut oil

Yogurt parfait

·      8oz nonfat plain Greek yogurt

·      1/2 cup fruit

·      1/4 cup chopped walnuts

Fruit and nuts

·      1 medium orange 

·      12 toasted almonds

·      3/4 cup 1% cottage cheese no sodium

LUNCHES

Ground turkey salad

·      5 oz of lean ground turkey over

·      Salad with 1/2 small avocado chopped

·      2 slices of organic lean turkey bacon

·      Pair with low sodium salsa

·      15 baked tortilla chips 

Bison burger

·      5 oz bison burger organic

·      1 whole grain sprouted bun

·      Add slices of lettuce and tomato

·      1 slice lowfat cheese

·      1 Tbsp mustard

Salmon and brown rice

·      5 oz grilled salmon

·      1 cup of brown rice

·      2 cups of steamed broccoli

DINNERS 

Shrimp stir-fry

·      6-8 oz shrimp

·      2 cups mixed vegetables for stir-fry

·      Cook all in 1 Tbsp of olive oil

·      Served over 1 cup of brown rice

Fish and veggies

·      6-8 oz of white fish (cod, halibut)

·      2 cups of kale cooked in 1 tbsp of coconut oil

·      1 cup of long grain wild rice

Steak and potatoes

·      6-8 oz grilled flank steak

·      2-3 cups of spinach sautéed in

·      1 Tbsp of olive oil w sea salt and garlic

·      1 medium baked potato

Weeks 3 & 4 to be continued! 

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