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

WEEK 4

BREAKFASTS

Veggie omelet

·      Saute Spinach/tomato/onion in pan, set aside

·      Combine 1 cup liquid egg whites and two 2 whole eggs, whisked and poured into pan

·      Add veggies and fold omelette

·      Pair with 2-3 slices of sprouted grain bread

High-protein waffle breakfast

·      3 Organic Waffles

·      3/4 cup of berries

·      2 Tbsp of real maple syrup 

·      Paired with cooked 1 cup liquid egg whites and 2 whole eggs

Protein Smoothie

·      In a blender, combine 1 1/2 scoop whey protein 

·      1/2 cup of berries

·      Small banana

·      1/2 Tbsp coconut oil

·      1 cup of water or almond milk

·      Add ice and blend

SNACKS

Oatmeal and protein powder

·      1 cup of oatmeal 

·      1 scoop of whey protein any flavor

·      1tbsp of natural almond butter

·      Mix all together with water and cook according to oatmeal package directions

Cottage cheese and muffin

·      1 sprouted grain English muffin (any flavor)

·      ¾ cup of cottage cheese no salt added

·      ¾ cup of pineapple

Greek yogurt parfait

·      8 oz of nonfat Greek yogurt

·      ¼ cup of chopped walnuts or almonds

·      ¼ cup of dried cranberries

·      ½ medium apple 

Coconut oil protein smoothie

·      1 scoop of chocolate whey protein powder 

·      Add  almond milk

·      Blend with 1/2 tbsp of coconut oil and ice

Fruit and Greek yogurt

·      8 oz nonfat plain Greek yogurt

·      1/2 cup fruit

·      1/4 cup chopped walnuts

Cottage cheese with nuts and fruit

·      1 medium orange 

·      12 toasted almonds

·      3/4 cup 1% cottage cheese no sodium

LUNCHES

Chicken over greens with toast<

·      6 oz chicken breast

·      Big salad with mixed vegetables

·      1 tbsp extra virgin olive oil

·      Balsamic vinegar

·      Paired with 2 pieces sprouted grain bread

Burger and sweet potato

·      5-6 oz of grass fed beef burger

·      Topped with 1 tbsp of mustard

·      1 tbsp of organic ketchup

·      On top of 2 cups of romaine lettuce

·      Paired with 1 medium sweet potato

Deli turkey and cheese

·      2 pieces sprouted grain bread

·      Topped with 2-3 slices of reduced fat cheese

·      Add slices of lettuce/tomato

·      1 tbsp mustard or fat free mayo

·      4 slices of turkey

DINNERS

Salmon, pasta and broccoli

·      5-6 oz salmon grilled or poached

·      3/4 cup of broccoli

·      1-2 cups of pasta

Bison burger and chips

·      6 oz bison grass-fed patty

·      1 Sprouted grain Roll

·      Top with lettuce, tomato, and mustard

·      Pair with 12 baked potato or tortilla chips

Turkey and veggies

·      6-8 oz ground turkey

·      Pair with 1 cup of brown rice

·      Serve with a salad with lots of vegetables

·      Add 1/4 cup crushed walnuts

·      Top with 1 Tbsp Balsamic vinegar

Source