Prepared by Nathan Bower

Nate's Kickstart to Healthy Eating Plan



Nutritional Details


 

Looking to clean up your diet? This meal plan will help kickstart your health goals with a meal plan that aims to provide 225g protein, 100g carbohydrate and 78g fat.

 


Monday

Health Rating

Breakfast

High Protein Chocolate "Zoats"
50 min
High Protein Chocolate "Zoats"

Snack 1

Hard-Boiled Eggs
5 min
Hard-Boiled Eggs
The Ultimate Mixed Bean Salad
20 min
The Ultimate Mixed Bean Salad

Lunch

Chocolate Banana Berry Protein Shake
5 min
Chocolate Banana Berry Protein Shake
Mexican Turkey and Black Bean Salad
10 min
Mexican Turkey and Black Bean Salad

Snack 1

Simple Pom-Apple Protein Bowl
7 min
Simple Pom-Apple Protein Bowl

Dinner

Mustard Crusted Salmon with Roasted Asparagus
20 min
Mustard Crusted Salmon with Roasted Asparagus

Tuesday

Health Rating

Breakfast

Cinnamon Roll Protein Pancakes
20 min
Cinnamon Roll Protein Pancakes

Snack 1

Tropical Papaya Boats
15 min
Tropical Papaya Boats

Lunch

Mustard Crusted Salmon with Roasted Asparagus
20 min
Mustard Crusted Salmon with Roasted Asparagus

Snack 1

Matcha-Maca-Banana Protein Smoothie
3 min
Matcha-Maca-Banana Protein Smoothie

Dinner

Turkey-Stuffed Acorn Squash & Brussels Sprouts
1 h
Turkey-Stuffed Acorn Squash & Brussels Sprouts

Wednesday

Health Rating

Breakfast

High Protein Chocolate "Zoats"
50 min
High Protein Chocolate "Zoats"

Snack 1

Hard-Boiled Eggs
5 min
Hard-Boiled Eggs
The Ultimate Mixed Bean Salad
20 min
The Ultimate Mixed Bean Salad

Lunch

Chocolate Banana Berry Protein Shake
5 min
Chocolate Banana Berry Protein Shake
Mexican Turkey and Black Bean Salad
10 min
Mexican Turkey and Black Bean Salad

Snack 1

Simple Pom-Apple Protein Bowl
7 min
Simple Pom-Apple Protein Bowl

Dinner

Greek Feta Mushroom & Sweet Pepper Stir-Fry
15 min
Greek Feta Mushroom & Sweet Pepper Stir-Fry

Thursday

Health Rating

Breakfast

Cinnamon Roll Protein Pancakes
20 min
Cinnamon Roll Protein Pancakes

Snack 1

Tropical Papaya Boats
15 min
Tropical Papaya Boats

Lunch

Mustard Crusted Salmon with Roasted Asparagus
20 min
Mustard Crusted Salmon with Roasted Asparagus

Snack 1

Matcha-Maca-Banana Protein Smoothie
3 min
Matcha-Maca-Banana Protein Smoothie

Dinner

Turkey-Stuffed Acorn Squash & Brussels Sprouts
1 h
Turkey-Stuffed Acorn Squash & Brussels Sprouts

Friday

Health Rating

Breakfast

Very berry protein smoothie bowl
5 min
Very berry protein smoothie bowl

Snack 1

Protein Parfait
2 min
Protein Parfait

Lunch

Microwave Egg and Vegetable Sandwich
7 min
Microwave Egg and Vegetable Sandwich

Snack 1

Simple Pom-Apple Protein Bowl
7 min
Simple Pom-Apple Protein Bowl

Dinner

Greek Feta Mushroom & Sweet Pepper Stir-Fry
15 min
Greek Feta Mushroom & Sweet Pepper Stir-Fry

Saturday

Health Rating

Breakfast

Cinnamon Roll Protein Pancakes
20 min
Cinnamon Roll Protein Pancakes

Snack 1

Tropical Papaya Boats
15 min
Tropical Papaya Boats

Lunch

Turkey-Stuffed Acorn Squash & Brussels Sprouts
1 h
Turkey-Stuffed Acorn Squash & Brussels Sprouts

Snack 1

Matcha-Maca-Banana Protein Smoothie
3 min
Matcha-Maca-Banana Protein Smoothie

Dinner

Zucchini Shrimp Scampi
25 min
Zucchini Shrimp Scampi

Sunday

Health Rating

Breakfast

Very berry protein smoothie bowl
5 min
Very berry protein smoothie bowl

Snack 1

Protein Parfait
2 min
Protein Parfait
Almond Butter Oat Strawberry Banana Wrap
5 min
Almond Butter Oat Strawberry Banana Wrap

Lunch

Microwave Egg and Vegetable Sandwich
7 min
Microwave Egg and Vegetable Sandwich

Snack 1

Simple Pom-Apple Protein Bowl
7 min
Simple Pom-Apple Protein Bowl

Dinner

Zucchini Shrimp Scampi
25 min
Zucchini Shrimp Scampi


Nathan Bower
Nathan Bower
Nate Bower is a certified PTS, boxing instructor and competitive athlete, based out of Toronto Ontario, Canada.

Are you looking to enhance and maintain your fitness and wellness?


Are you unsure of exactly how to combine effective
workouts and nutrition for optimal results?

 

Don’t worry, you are not alone and I have the solution. 

 

Welcome to the Nate Bower Fitness nutrition and fitness page.
Here you’ll find a number of nutrition and fitness plans designed
with precision, by myself and a team of nutritionist and dietitians
created for you. The NB Fitness and wellness bundles include
gender and age specific weight-loss and/or maintenance plans
combined with multilevel progressive workouts.

 

 Eat well. Train effectively. Live better.

 

These plans include:

Easy to follow workouts

Detailed workout instruction

Individualized nutrition plans

Macro and micro nutrient breakdowns

Grocery lists for recipe preparation

 

Our detailed yet simple to follow plans are among the easiest you’ll find anywhere. 

Just pick and click to start eating exactly how you should, with the time you have. It’s that simple.

 


Contact:



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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada