Summary
We are going to prepare a great tasting pork, quinoa and brussel sprouts meal for the beginning of the week (6 meals) and a more basic bro type meal for the end of the week (8 meals)
We are going to try a couple of new things this week. We are going to make overnight oats for breakfast and protein peanut butter and jelly for a pre-workout snack (S)
Just remember to check to make sure you don’t already have ingredients and to use the hand method for measuring macros.
TIP – 1 cup of rice or quinoa creates about 3 meals for a mesomorph when cooked. Also, when shopping for chicken breast, I get two meals out of one large chicken breast (cut 1/2 long ways)
Grocery List
Vegetables:
- brussel sprouts – 6 servings
- baby spinach – big bag if possible
- salad veggies – get what you like but get enough for 8 salads
Dense Carbs:
- quinoa – small bag if possible
- sweet potatoes – 8 servings
- whole wheat bread – low calorie
- steel cut oats – small pack
- bananas – 4
Fats:
- natural peanut butter
- coconut oil – unrefined
- avocado – 2
- almond milk – small
Protein:
- eggs – 12
- pork sirloins – 6 servings
- chicken breast – 8 servings
- turkey lunch meat
- greek yogurt – 1 cup plain
- quality protein powder – favorite flavor
Other:
- coconut sugar
- Braggs liquid aminos
- local honey
- quality salad dressing – balsamic preferably
- cinnamon
- chia seeds (optional)
- quality garlic powder
Meals
B1
Simple breakfast sandwich with fired eggs, spinach and avocado
L1
Pork sirloin with brussel sprouts over quinoa
S1
Protein peanut butter and jelly sandwich
D1
Pork sirloin with brussel sprouts over quinoa
B2
Overnight protein steel cut oats
L2
Chicken breast, salad and sweet potato for dessert
S2
Turkey sandwich with spinach and avocado
D2
Chicken breast, salad and sweet potato for dessert
Prep
Sunday
B1:
Cook breakfast every morning. Fry eggs in either olive oil or coconut oil. place on bread with spinach and avocado. Remember your macros. Count the oil you use and the amount of bread for your dense carbs.
L1 and D1:
Cook quinoa – 6 servings and set aside
In a bowl, mix:
- 3 table spoons of liquid aminos
- 3 table spoons of coconut sugar
- garlic powder
- pork sirloins
In a skillet:
- pre-heat with coconut oil
- cook pork sirloin 4-5 min each side until done
- set aside
In the same skillet:
- add 6 servings of brussel sprouts cut 1/2
- leftover marinade
- add 1/4 cup water
- cover and cook for 10-15 min stirring every 2-3 min
Distribute the quinoa, brussel sprouts and pork into evenly into 6 containers. allow to cool then cover and refrigerate.
S1:
Prepare this meal right before you eat it.
In a bowl, mix:
- 1 servings of peanut butter
- 1 table spoon of greek yogurt
- protein powder – slightly less than a full serving
- mix until you have a thick consistency
Add jelly and your done. Remember your macros for carbs, one slice for a endomorph. You may also add banana and honey if it fits your macros.
Wednesday
B2:
We are going to quickly prepare your overnight oats the night before.
In a cup, add:
- 1/2 to 3/4 serving of steel cut oats
- 1 serving of coconut oil
- almond milk (start with 1/4 cup then add for desired thickness)
- scoop of protein powder
- 1/2 banana (cut into small pieces)
- table spoon of chia seeds
- cinnamon
Simply leave over night in the fridge and it will be ready to eat. Heat up or eat cold.
L2 and D2:
Grill or bake chicken breast your favorite way – 8 servings
You will prepare a salad at every meal
For dessert:
- microwave 1 serving of sweet potato
- remove from skin and mash
- add 1 serving of coconut oil
- add cinnamon and local honey and mix
S2:
Make a simple turkey sandwich with leftover spinach and avocados
Calendar
Sunday
B2, L2, D1
Monday
B1, L1, S1, D1
Tuesday
B1, L1, S1, D1
Wednesday
B1, L1. S1, D2
Thursday
B2, L2, D2
Friday
B2, L2, S2, D2
Saturday
B2, L2, S2, D2
