20P/40C/40F: 3000 Meal Plan Martin - MealGarden

20P/40C/40F: 3000 Meal Plan Martin

Total calories: 3000 a day on average for maintenance

Macro split : 40% carbs (300 g), 20% protein (150 g), 40% fat (133 g)

The 1 Tbsp of olive oil is for cooking veggies - can also use 1 Tbsp Kerrygold butter!

Add in extra non-starchy veggies to any meal to add more fiber and carbs :)

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Scale the plan for:

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Advanced Preparations

Monday

Health Highlights

Breakfast

Strawberries

200 gm

Avocado

50 gm

Baby spinach

1 cup

Food For Life Ezekiel 4:9 Sprouted Grain English Muffin

Food For Life Ezekiel 4:9 Sprouted Grain English Muffin

1 muffin

Egg

1 jumbo egg

Egg white

180 gm

H-E-B Extra Virgin Olive Oil

1 tbsp

Snack 1

Blueberry Peanut Butter Protein Smoothie

5 min

Blueberry Peanut Butter Protein Smoothie

Lunch

Chicken breast, boneless, skinless

4 oz

Broccoli, raw

2 cup

Barilla ProteinPlus Farfalle

1 2 oz

H‑E‑B Select Ingredients Basil Pesto

H‑E‑B Select Ingredients Basil Pesto

2 tablespoon

H-E-B Extra Virgin Olive Oil

1 tbsp

Parmesan cheese, shredded

0.25 cup

Snack 2

MaraNatha All Natural Raw Creamy Almond Butter

1 Tbsp

Honey, raw

1 tbsp

Good Culture 3G Sugar Blueberry Cottage Cheese

Good Culture 3G Sugar Blueberry Cottage Cheese

1 container

Blueberries

1 cup

Dinner

Beef, top sirloin, lean

3 oz

Zucchini

200 gm

Sweet potato

4 oz

Carrots

200 gm

H-E-B Extra Virgin Olive Oil

1 tbsp

Kerrygold Grass-Fed Unsalted Pure Irish Butter Foil

Kerrygold Grass-Fed Unsalted Pure Irish Butter Foil

1 Tbsp

Tuesday

Health Highlights

Breakfast

Bob's Red Mill Gluten Free Quick Cooking Oatmeal

40 gm

Egg white

180 gm

Banana (s)

120 gm

Egg

1 jumbo egg

H-E-B Extra Virgin Olive Oil

1 tbsp

H‑E‑B Reduced Fat Medium Cheddar Shredded Cheese

H‑E‑B Reduced Fat Medium Cheddar Shredded Cheese

1 1/4 cup

scrambled cheesy eggs w/ side of oatmeal; can use water or milk to make oatmeal, add in cinnamon for flavor, top with banana

Snack 1

Blueberry Peanut Butter Protein Smoothie

5 min

Blueberry Peanut Butter Protein Smoothie (leftovers)

Lunch

Cheddar cheese

24 gm

Central Market Organics Low Sodium Black Beans

260 gm

Lettuce, romaine

3 cup

Salsa, ready-to-serve, low sodium, hot/medium

4 tbsp

H‑E‑B Ground Turkey Breast 99% Lean

3 1 ounces

Avocado

50 gm

H-E-B Extra Virgin Olive Oil

1 tbsp

Snack 2

Apple

1 large

Perfect Bar 15g Protein Bar - Dark Chocolate Chip Peanut Butter

Perfect Bar 15g Protein Bar - Dark Chocolate Chip Peanut Butter

1 1 BAR

Dinner

Shrimp, raw

4 oz

HEB Cracked Pepper Caesar Chopped Salad Kit

2 Cup (s)

H-E-B Extra Virgin Olive Oil

1 tbsp

H‑E‑B Frozen Mediterranean Pearl Couscous

H‑E‑B Frozen Mediterranean Pearl Couscous

1 1 cup

Broccoli, raw

2 cup

Wednesday

Health Highlights

Breakfast

H-E-B Organics Maple Syrup

15 ml

Blueberries

50 gm

MaraNatha All Natural Raw Creamy Almond Butter

1 Tbsp

Light & Fluffy Banana Protein Pancakes

15 min

Light & Fluffy Banana Protein Pancakes

Snack 1

Blueberry Peanut Butter Protein Smoothie

5 min

Blueberry Peanut Butter Protein Smoothie (leftovers)

Lunch

Chicken thighs, boneless, skinless

3 oz

H-E-B Extra Virgin Olive Oil

1 tbsp

H-E-B Frozen Wild Rice

100 gm

Brussels sprouts

250 gm

Butternut squash

150 gm

Snack 2

Quaker Lightly Salted Rice Cakes

Quaker Lightly Salted Rice Cakes

2 1 Cake

Avocado

1 avocado(s)

Good Culture Classic Cottage Cheese Cup

Good Culture Classic Cottage Cheese Cup

0.50 1 container

top w/ cucumber and tomato

Dinner

Broccoli

Broccoli

150 gm

Asparagus

150 gm

Mezzetta Pitted Kalamata Olives

Mezzetta Pitted Kalamata Olives

4 4 olives

1 h 15 min

H‑E‑B Select Ingredients Basil Pesto

H‑E‑B Select Ingredients Basil Pesto

1 tablespoon

Barilla ProteinPlus Farfalle

1 2 oz

Thursday

Breakfast

Lunch

Dinner

Friday

Health Highlights

Breakfast

Lunch

Dinner

Saturday

Health Highlights

Breakfast

Lunch

Dinner

Sunday

Health Highlights

Breakfast

Lunch

Dinner

Jessica Brasher

RDN, LDN

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