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

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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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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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