Client Information

Age 27
Gender Male
Height (Feet) 5
Height (Inches) 10
Weight (Pounds) 155
Moderatel
Activity Level
y Active
Injuries

Introduction
The following Meal Plan should serve as a reference guide for your daily meal ideas. I do not
expect you to eat every single meal the exact way I lay it out below - keep your "diet" flexible
and just make sure to hit your macronutrient (protein especially) and calorie count by the end
of the day. Weight loss is a marathon, not a sprint. Be consistent with hitting your macros,
train properly and sleep at least 7 hours a night and the fat will melt right off!

A food scale is not technically required but is heavily encouraged for accurate calorie tracking.
You don’t have to weigh every single piece of food once you understand what certain
measurements look like, but you can’t tell with 100% certainty how many calories you are
putting into your body without first weighing things out.

This is a reference guide and should be treated as such. Therefore, here are some food
alternatives broken down by macronutrient that you can use throughout your day:

Protein:
Chicken Breast
93%+ Ground Beef or Turkey (leaner the meat, the better)
Thin Sliced/Low Fat Deli Meat
White Fish
Salmon
Tuna
Protein Powder (whey preferred)
Non-Fat Greek Yogurt or Cottage Cheese

Carbs:
Green Vegetables (high in fiber)
Fruits
 Potatoes (any kind)
Oats
Rice (any kind)
Quinoa
Bread (wheat is more micronutrient dense)

Fats:
Nuts/Natural Nut Butters

Meal Plan

Calorie
Protein Carbs Fat s
Meal 1 - Breakfast
2 whole eggs 12 0 10 140
1 cup of egg whites
(~184g) 25 0 0 100
1 cup oatmeal
(80g) 4 54 6 300
100g Fresh or Frozen
Strawberries or
Blueberries 0 12 0 50
Meal 2 - Lunch
7oz Chicken Breast 61 0 7 327
4oz Green Veggie of
Choice (Green beans,
broccoli, zucchini, kale,
etc.) 2 9 0 40
10oz Preferred rice
(basmati, white or brown) 6 66 2 318
1 tbsp Coconut Oil (mix in
with rice, makes it 10x
better) or use 1 tbsp Olive
Oil to cook chicken in 0 0 13 120
Meal 3 - Snack
3/4 cup Fat Free Greek
Yogurt
(170g) 16 6 0 90
1 tablespoon of honey 0 17 0 64
1 cup (~120g) of
Strawberries 1 11 0 46
1 serving of whole grain
granola
(~55g) 6 39 7 230
Meal 4 - Dinner
10oz 85%+ Ground
Turkey/Beef 48 0 43 557
4oz Green Veggie of
Choice (Green beans,
broccoli, zucchini, kale,
etc.) 2 9 0 40
10oz Sweet/White Potato 6 60 0 266
Meal 5 - Snack
1 Banana 1 27 0 105
2 tablespoons (32g) of
Peanut Butter 7 8 16 190
Total 197 318 104 2983
 Recipes and Diet Hacks

The following is a list of recipes, food items to look out for while grocery shopping and general
tips & tricks I incorporate in my daily lifestyle. Feel free to try a few of them out or even add
your own twist to them!

Breakfast
Protein Waffles (or Pancakes)

Makes 1 Serving

Ingredients:
4 egg whites

1/2 cup of Oatmeal

1/2 cup of Fat Free/Low Fat Cottage Cheese
or 3/4 cup of Greek Yogurt

1 tsp of Baking Powder

1/2 tsp of zero calorie sweetener

Directions:
1. Mix everything together in a blender until smooth

2. Bake in Waffle Iron

Nutritional Facts (per Serving):

Calories: 310
Protein: 37g
Carbs: 36g
Fat: 2g

Comments:
1. Feel free to replace 2 of the egg whites with whole eggs
for more nutritional benefit. Do keep in mind though that
this will increase the calorie count by ~100
2. Adding sweetener is personal preference. You can also
try adding something that's naturally sweet, such as a
honey.
3. I recommend pairing this with a fruit such as blueberries
or strawberries

Protein Pancakes (inspired by Mr.

Olympia - Chris Bumstead)

Makes 1 Serving

Ingredients:
2 whole eggs
4 egg whites

1 cup of Oatmeal

40g Canned Pumpkin

1 scoop whey protein

100g of frozen blueberries (optional)

Directions:
1. Mix everything together in a blender until smooth
2. Preheat skillet to medium-low heat and pour mixture for
desired number of pancakes
3. Generally takes 2 minutes per pancake to make
4. (optional) Heat frozen blueberries in microwave and top
the pancakes with the blueberries and de-thawed juices

Nutritional Facts (per Serving w/o

Blueberries):

Calories: 645
Protein: 61g
Carbs: 61g
Fat: 17g

Comments:

1. Experiment with the cooking time, these can turn

out super dry when overcooked
2. Any side of fruit will do, I just like to use the juices
from the blueberries to help with any pancake
dryness

Anabolic French Toast

Makes 1 Serving

Ingredients:
4 egg whites

2 slices of bread of your choice

1 tsp of Cinnamon

1 tsp of vanilla extract

1/2 tsp of zero calorie sweetener

Directions:
1. Mix egg whites, cinnamon, vanilla extract and sweetener
in a large mixing bowl using a whisk
2. Pre-heat pan to medium heat and spray with nonstick
cooking spray
3. Take each slice of bread and dip into the mixture until
each side has absorbed a significant amount of liquid. Place
on skillet

4. Let cook for 3-4 minutes each side and serve

Nutritional Facts (per Serving):

Calories: 270
Protein: 28g
Carbs: 30g
Fat: 1g

Comments:
1. Feel free to replace 2 of the egg whites with whole eggs
for more nutritional benefit. Do keep in mind though that
this will increase the calorie count by ~100
2. Adding sweetener is personal preference. You can also
try adding something that's naturally sweet, such as a
honey.
3. I recommend pairing this with a fruit such as blueberries
or strawberries

Protein Oatmeal

Makes 1 Serving
Ingredients:
1/2 cup of Oatmeal

1 scoop of protein powder

1 tsp of Cinnamon (optional)

1 serving berry of choice (I prefer frozen blueberries)

Directions:
1. Fill bowl with oatmeal and pour water into the bowl until
there's enough water to cover the oats. Put in the
microwave on high for 1 minute (or just follow the
instructions on the oatmeal container for this step)
2. Take oatmeal out of microwave and stir in protein
powder, cinnamon and berries. Wait to cool and serve.

Nutritional Facts (per Serving):

Calories: 350
Protein: 36g
Carbs: 47g
Fat: 4g
Omelette with Mushrooms and Bell
Peppers

Makes 1 Serving

Ingredients:
2 whole eggs

4 egg whites

2 oz of sliced mushrooms

2 oz of sliced bell peppers

Season to taste (I prefer salt, pepper and garlic powder)

Directions:
1. Chop up your veggies and set aside
2. Mix your whole eggs and egg whites in a mixing bowl
and set aside
3. Pre-heat pan to medium heat and spray with nonstick
cooking spray
4. Toss your veggies onto the pan and cook for several
minutes

5. Dump your egg mixture into the pan and let cook
6. Season to taste and add cheese (optional). Cook until
eggs are no longer runny, then serve.

Nutritional Facts (per Serving):

Calories: 235
Protein: 28g
Carbs: 7g
Fat: 10g*
Comments:

1. I like to add a serving or two of cheese to help the

omelette bind better, but that much is optional
2. Pair this with a large potato or toast for a well-balanced
meal
3. *Nutritional Facts do not take into account any cheese
you may have added

Overnight Oats in a Jar

Makes 4 Servings

Ingredients:
2 cups of Non-fat Greek Yogurt

2 cups unsweetened almond milk

¼ cup of oatmeal

¼ cup of chia seeds

4 teaspoons (20g) of creamy peanut butter
4 teaspoons of honey
2 teaspoons vanilla extract
2 medium bananas (sliced)

Directions:
1. In a mixing bowl, mix the Greek yogurt, almond milk,
oatmeal, chia seeds, peanut butter, honey and vanilla
extract
2. Get 4 mason jars (or any airtight container) and divide
your mixture evenly among them.
3. Top each jar off with ½ a banana and set in the fridge.
Serve cold.
Nutritional Facts (per Serving):

Calories: 225
Protein: 17g
Carbs: 30g
Fat: 5g*

Comments:

1. You can replace the creamy peanut butter with a

powdered version such as PB fit to lessen the
calories.
2. Feel free to use maple syrup instead of honey as
well.
 Lunch/Dinner
Air Fried Chicken Sandwich
(inspired by Remington James
Fitness)

Makes 1 Serving

Ingredients:

1 hamburger bun
8oz of chicken breast
20g plain white flour
2g baking powder
2g paprika
2g garlic powder
1g black pepper
1g salt
Ranch (low-fat preferred) and sriracha for sauce
Egg whites for breading

Directions:
1. Mix flour and seasonings in one bowl and put
your egg whites in a second bowl
2. Dip your chicken in the egg white bowl, then
transfer it to the flour/seasoning bowl and coat
generously
3. Spray the air fryer basket with cooking spray
and place the coated chicken inside. Lightly
spray the chicken as well.
4. Cook at 400 degrees Fahrenheit for 14
minutes, flipping the chicken halfway through.
5. Sauce Mix the ranch and sriracha together in
a small bowl and apply to the hamburger bun.
Place the chicken on the bun and enjoy.

Nutritional Facts (per Serving):

Calories: 430
Protein: 57g
Carbs: 42g
Fat: 4g

Comments:
1. You can also experiment with using
breadcrumbs instead of flour for the
breading
2. This can also be turned into an air fryer
chicken nugget recipe if you slice the
chicken into bite sized pieces instead of
making a sandwich!

Thin Crust Pepperoni Pizza

Makes 1 Serving

Ingredients:
1 burrito-sized tortilla (should be around 200
calories)
3/4 serving of pasta or pizza sauce
30g of turkey pepperoni
112g of fat free/low fat mozzarella

Directions:
1. Pre-heat oven to 350 degrees Fahrenheit
2. Pre-heat oven safe pan to medium heat and
spray with nonstick cooking spray
3. Place tortilla on pan and cook for about 3
minutes or until bottom of tortilla is firm
4. Gather other ingredients and layer on the
pizza
5. Once all ingredients are placed on the pizza,
put the pan into the oven for 8 mins or until
cheese is fully cooked and serve

Nutritional Facts (per Serving):

Calories: 485
Protein: 52g
Carbs: 49g
Fat: 9g*

Comments:
1. *Nutritional Facts may vary greatly depending
on what ingredients you end up using

Chik-fil-a Nuggets Imitation

Recipe

Makes 1 Serving

Ingredients:
1 chicken breast (~8oz)
90g pickle juice
30g almond milk
Seasonings (salt, pepper, garlic powder, paprika)

Directions:
1. Cut chicken breast into cubes

2. Add the pickle juice, almond milk and cubed

chicken into a sealable container and put into the
fridge for 1+ hours
3. Strain the chicken and let drain
4. Add the seasonings into a bowl and stir until
combined well
5. Cover each cube of chicken well in the bowl
6. Option 1: Air Fryer (personal favorite) - air fry at
400 degrees for 8-10 minutes
OR
Option 2: Oven - preheat oven to 400 degrees and
bake for 16-20 minutes

Nutritional Facts (per Serving):

Calories: 220
Protein: 50g
Carbs: 1g
Fat: 2g

Turkey Chili

Makes 8 Servings

Ingredients:

2 tablespoons olive oil

1 pound 93% lean ground turkey
½ onion (chopped)
1 red bell pepper (chopped)
1 28oz can diced tomatoes
1 28oz can pumpkin puree
2 15oz cans black beans (rinsed)
1 cup frozen corn
2.5 cups of chicken broth
3 minced gloves of garlic
1 tablespoon chili powder
1 teaspoon of seasonings (ground cumin, dried
oregano, dried parsley, salt, pepper)
Pinch of cinnamon
Directions:
1. In a large pot, heat olive oil over medium heat.
Add the onion and turkey, breaking up the turkey
as it cooks. Cook until meat is no longer pink and
onions are softened.
2. Add the red bell pepper, diced tomatoes,
pumpkin puree, beans, corn, broth, garlic and
seasonings. Stir.

3. Turn the heat up to high to bring to a boil.

Lower the heat, cover and simmer for 30 mins,
stirring occasionally.

4. Divide the chili into 8 airtight containers. Feel

free to add cilantro, shredded cheese, avocado,
etc.!

Nutritional Facts (per Serving):

Calories: 340
Protein: 28g
Carbs: 47g
Fat: 6g

Comments:

1. There’s a lot of different options with the

recipe in terms of seasonings and the
flavor palate you want. Try out different
combinations yourself to find the best fit!

Protein Deli Wrap

Makes 1 Serving

Ingredients:
Aldi-brand Protein Wrap Plain (any large wrap will
do, but will not have as much protein)
2 servings of lean deli meat such as oven roasted
turkey
1/4 - 1/2 serving of veggies (I prefer spinach,
romaine lettuce and/or mushrooms)

Mustard (next to no calories!)

Directions:
1. Put wrap together and drizzle with mustard

Nutritional Facts (per Serving):

Calories: 350
Protein: 32g
Carbs: 31g
Fat: 8g

Comments:

Feel free to add a slice of low-fat cheese on top

too or experiment with different toppings besides
mustard
 Snacks
Cauliflower Cheesy Garlic
Breadsticks

Makes 1 Serving

Ingredients:
1 12oz bag of frozen riced cauliflower (cooked
and drained of liquid)

56g of fat free/low fat mozzarella

5 cloves minced garlic

1 egg white

Seasoning (I prefer salt, pepper and oregano)

Directions:
1. Pre-heat oven to 400 degrees Fahrenheit

2. Mix all ingredients in large mixing bowl

3. Place mixture on baking sheet covered in
parchment paper and bake for 18 minutes
Nutritional Facts (per Serving):

Calories: 340
Protein: 42g
Carbs: 15g
Fat: 8g

No Bake Chocolate PB Energy

Balls

Makes 6 Servings

Ingredients:
2 scoops of chocolate protein powder

1.5 cup of Oatmeal

1/2 cup maple syrup or honey

1 serving of chocolate chips

Directions:
1. Combine all ingredients in a large mixing bowl
until well mixed

2. Form into desired size balls

3. Place into fridge to let firm up or eat right away

Nutritional Facts (per Serving):

Calories: 230
Protein: 17g
Carbs: 34g
Fat: 4g*

Comments:

1. *You can reduce the calorie count even further

by using sugar-free maple syrup or honey

Protein Mug Cake

Makes 1 Serving

Ingredients:
1 scoop of protein powder

1/2 serving of fat free Greek yogurt

27g of pancake mix

65g of almond milk

1/2 serving of chocolate chips

Pinch of zero calorie sweetener (optional)

Directions:
1. Combine all ingredients in a large coffee mug

2. Microwave for 90-120 seconds and enjoy

Nutritional Facts (per Serving):

Calories: 290
Protein: 31g
Carbs: 30g
Fat: 5g

Comments:

1. Can easily make multiple mugs of this at a

time and store them in airtight containers
for later!

Blueberry PB Protein Ice Cream

Makes 1 Serving

Ingredients:
1.5 scoop of protein powder

3/4 serving of frozen blueberries

2 servings of PB2 or equivalent PB powder

3/4 tsp guar/xanthan gum

1/3 cup almond milk

4 tsp of zero calorie sweetener

Handful of ice

Directions:
1. Combine all ingredients in a blender and blend
for 1 minute on medium speed
2. Scrape sides of the blender and make sure all
the ingredients are blended. May have to blend
multiple times.
3. Add more ice or almond milk to get desired
consistency. Pour in a bowl and serve

Nutritional Facts (per Serving):

Calories: 355
Protein: 44g
Carbs: 33g
Fat: 7g

Comments:

Can make variations of this without blueberries or

different frozen berries, experiment of different
tasting protein powders, use Greek yogurt, etc. A
lot of variety with this recipe
 Diet Tips and Tricks

Foods I seek out at the grocery store

1. Protein or Carb Balance wraps
Great replacement for regular wraps or tortillas, normally high in
either protein or fiber too
2. Guar or xanthan gum
Used as a thickening agent for smoothies and ice cream. Is a
staple when making protein ice cream

3. Fat-free mozzarella
Easy and underrated source of protein

4. Fat-free popcorn
Great carb source for satiating your hunger

5. Non-fat or low-fat Greek yogurt

Versatile snack that is high in protein. Can mix with fruit, honey,
granola, etc. You can even use it as a replacement for sour cream
on tacos

6. Zero-calorie sweetener such as Swerve (erythritol)

Some say these are controversial, but the FDA approves their use
to a substantial degree, so I incorporate them in my diet without
worry. An easy replacement for sugar in baking recipes or in your
morning coffee

7. Diet pop
Great tools to stave off a sweet tooth. Drink a diet coke instead of
eating a row of Oreos and save the calories for another day

8. Any Quest product (especially the protein bars)

These snacks are high in protein and sometimes even fiber, all
while tasting great
9. PBfit or equivalent powdered peanut butter
Easy swap for natural peanut butter so save you on calories

10. Sugar free jelly/preserves

Essentially jelly without the sugar. Great swap when making
sandwiches or toast
11. Sugar free maple syrup
Same reasoning as number 10. Saves a lot of calories if you love
pancakes, waffles or French toast.
12. Protein Pasta (a.k.a. Protein Plus)
Very calorie dense, but if you're going to eat pasta you may as
well get some protein out of it

General Tips
1. Simple replacements for everyday meals can make all the
difference. For example, switch out 80% lean ground chunk with
a 93%+ lean beef/turkey instead, regular cheese with fat free
cheese, sugar with zero calorie sweetener, etc.
2. If you struggle with "feeling full", try to incorporate more
voluminous foods into your daily diet. For example, eating a bag
of fat free popcorn as your carb instead of a potato will satiate
you for longer because the food physically takes up more space in
your stomach.
3. Try to aim to intake at least 0.8-1g of protein per pound of
body weight, daily. For example, a 200lb male should be aiming
to eat 160-200g of protein a day in order to maximize muscle
gains.
4. To maximize muscle protein synthesis, it is recommended to
eat 20-30g of protein every 3-4 hours. This is by no means
essential for muscle gain, but it is the most optimal eating
schedule.