THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN. Week 3

WEEK 3 

BREAKFASTS

Waffles and eggs

·      3 whole grain waffles

·      5-6 egg whites 1 whole egg

·      2 Tbsp of real maple syrup

·      1/2 cup fruit

Avocado Toast

·      2-3 pieces of whole grain sprouted bread

·      Top with  1/2 small avocado

·      Serve with 1/2 cup of 1% no-salt added cottage cheese

·      ½ cup of cantaloupe or honeydew melon

Oatmeal and Berries

·      1 cup of Oats

·      3/4 cup of berries

·      1 cup liquid egg whites

·      2 whole eggs

SNACKS

PB & J

·      3 slices of cinnamon raisin Ezekiel bread

·      1 tbsp almond butter

·      1 tbsp natural strawberry jam

Strawberries and cereal

·      1 cup whole grain cereal 

·      With a cup of 1% milk

·      1 cup strawberries 

Chocolate protein pudding

·      1 ½ scoops of whey/casein blend

·      Add water and stir until cake batter consistency

·      Microwave for a minute, stir and eat

·      Add in ¼ cup crushed almonds or walnuts

Rice cakes and guacamole

·      3-4 organic brown rice cakes

·      1/4 cup of guacamole

·      ½ cup of non fat 1% cottage cheese no salt

Strawberry jam toast

·      2 whole hard boiled 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

LUNCHES

Turkey wrap

·      1 Low carb wrap 

·      4-5 slices of sliced smoked, organic turkey breast 

·      1 tbsp dijon mustard

·      Slices of lettuce, tomato

·      2-3 Tbsp avocado

Grilled salmon salad

·      5 oz of grilled salmon over a large salad with a variety of vegetables

·      5 oz baked potato (white or sweet)

·      1 Tbsp of grated cheese, 1 Tbsp balsamic vinegar to taste

Chicken and brown rice

·      6 oz of chicken breast grilled

·      1 cup of brown rice

·      3/4 cup of broccoli

·      1 tbsp extra virgin olive oil or  coconut oil

DINNERS

Turkey and Brussels sprouts

·      6-8 oz of turkey breast

·      2 cups of Brussels sprouts

·      1 tbsp of coconut oil

·      6 oz of yams

Steak and sweet potato

·      6 oz grass-fed sirloin or flank

·      1 medium sweet potato

·      10 Asparagus spears

Chicken and zucchini noodles

·      6-8 chicken breast

·      2 cups of zucchini noodles 

·      sautéed in 1 tbsp extra virgin olive oil

·      1-2 cups of brown rice pasta

Week 4 to be continued!

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