Summary
This week are going to cook breakfast every day. L1 and D1 will be the same and we are going to prepare six meals. We will only cook three S1 (pre-workout) meals. L1,D1 and S1 will be prepared Sunday night before dinner.
L2 and D2 will also be the same and we are going to prepare 8 meals on Wednesday night before dinner. S2 will be quick and easy.
Thursday and Sunday are the rest days for HERO Elite and HERO Competitors so there will be no S for that day.
Remember your portion sizes for the course when shopping and add portions for each additional people you are cooking for.
Grocery List
Vegetables:
- onions (2)
- green onion (1)
- peppers (4) green or red
- broccoli (4 crowns)
- cilantro (1 batch)
- garlic (optional)
Dense Carbs:
- brown rice (large bag)
- unflavored oatmeal (large container)
- whole wheat wraps (at least 4)
- sweet potatoes (3 according to your body type)
- granola (small bag)
- bananas (3)
- blue berries (small box)
Fats:
- avocados (1)
- almonds (1 bag natural)
- olive oil
Protein:
- flank steak (enough for 11 meals, S1, L2 and D2)
- eggs (12)
- chicken breast (enough for 6 meals)
- greek yogurt (2)
- turkey sausage (enough for 4 meals)
Other:
- hoisin sauce
- Braggs liquid aminos (by the soy sauce)
- sesame seeds
- beef broth
- corn starch
- local honey
- Tupperware
Meals
B1
Scrambled eggs with peppers with oatmeal, banana, cinnamon and almonds
L1
Chicken teriyaki stir fry over brown rice
S1
Flank steak strips with sweat potato and almonds
D1
Chicken teriyaki stir fry over brown rice
B2
Egg and turkey sausage wrap with avocado, peppers and cilantro.
L2
Asian beef and broccoli bowl over brown rice
S2
Yogurt with granola and blueberries
D2
Asian beef and broccoli bowl over brown rice
Prep
Sunday
B1:
Cook at every meal, make sure you use the hand method to measure macros.
L1 and D1:
- Cut chicken into cubes (6 meals)
- Cook chicken in olive oil
- Cook brown rice (6 meals)
Right before the chicken is done add:
- Minced Garlic
- Liquid aminos
- Local honey
- Sesame seeds
- Remove chicken when fully cooked
Saute in leftover sauce:
- onions
- peppers
- broccoli
Place rice in 6 Tupperware containers
Distribute chicken, vegetables and sauce evenly
Allow to cool then cover and refrigerate
S1
While cooking L1 and D1, marinate flank steak in liquid aminos
Saute 3 servings in olive oil
When finished, allow to cool and place in 1 Tubberware container
30 min to 2 hrs before you workout, eat 1 serving of flank steak, microwaved sweet potato and almonds
Wednesday
B2
Cook every day for breakfast, just pay attention to serving sizes of macros. For example, depending on the size of the tortilla, guys will eat 2 and girls will eat 1.
L2 and D2
Cook brown rice and set aside (8 servings)
In a bowl, mix:
- beef broth
- liquid aminos
- hoisin sauce
- corn starch (little to thicken)
- minced garlic
- set aside
Saute flank steak (8 servings) until done then add:
- broccoli
- sauce
- cover and cook for 3 min
Distribute rice into 8 containers
add beef and broccoli
Allow to cool then cover and refrigerate
S2
30 min to 1 hr before your workout, eat one greek yogurt with granola and blue berries
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
