Meal Plan - 2700 calorie meal plan to gain

muscle/weight
Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Don't forget to generate your plan for next week on

https://www.strongrfastr.com

Day 1 2720 cals 220g protein (32%) 124g fat (41%) 145g carbs (21%) 35g fiber (5%)

Breakfast Lunch
425 cals, 87g protein, 9g net carbs, 2g fat 950 cals, 30g protein, 94g net carbs, 44g fat

Cherry tomatoes Pistachios

12 cherry tomatoes- 42 cals 375 cals

Protein shake Peanut butter and jelly sandwich

3 1/2 scoop- 382 cals 1 1/2 sandwich(es)- 573 cals

Snacks Dinner
400 cals, 14g protein, 13g net carbs, 30g fat 950 cals, 89g protein, 30g net carbs, 49g fat

Carrots and ranch Baked fries

260 cals 193 cals

Boiled eggs Simple pan-fried pork chops

2 egg(s)- 139 cals 2 pork chop(s)- 558 cals

Simple sauteed spinach

199 cals

Day 2 2654 cals 254g protein (38%) 113g fat (38%) 124g carbs (19%) 32g fiber (5%)

Breakfast Lunch
425 cals, 87g protein, 9g net carbs, 2g fat 950 cals, 30g protein, 94g net carbs, 44g fat

Cherry tomatoes Pistachios

12 cherry tomatoes- 42 cals 375 cals

Protein shake Peanut butter and jelly sandwich

3 1/2 scoop- 382 cals 1 1/2 sandwich(es)- 573 cals

Snacks Dinner
400 cals, 14g protein, 13g net carbs, 30g fat 885 cals, 122g protein, 9g net carbs, 37g fat

Carrots and ranch Simple sauteed spinach

260 cals 249 cals

Boiled eggs Marinaded chicken breast

2 egg(s)- 139 cals 18 oz- 636 cals
Day 3 2732 cals 268g protein (39%) 116g fat (38%) 117g carbs (17%) 37g fiber (5%)

Breakfast Lunch
525 cals, 28g protein, 32g net carbs, 28g fat 970 cals, 103g protein, 37g net carbs, 41g fat

Walnuts Baked chicken with tomatoes & olives

1/6 cup(s)- 117 cals 15 oz- 749 cals

Apple and protein fruit dip Tortilla chips

408 cals 188 cals

Simple kale salad

1/2 cup(s)- 34 cals

Snacks Dinner
350 cals, 15g protein, 39g net carbs, 10g fat 885 cals, 122g protein, 9g net carbs, 37g fat

Hummus toast Simple sauteed spinach

2 slice(s)- 293 cals 249 cals

Grapes Marinaded chicken breast

58 cals 18 oz- 636 cals

Day 4 2731 cals 172g protein (25%) 145g fat (48%) 145g carbs (21%) 39g fiber (6%)

Breakfast Lunch
525 cals, 28g protein, 32g net carbs, 28g fat 990 cals, 66g protein, 61g net carbs, 47g fat

Walnuts Broccoli caesar salad with hard boiled eggs

1/6 cup(s)- 117 cals 779 cals

Apple and protein fruit dip Tomato soup

408 cals 1 can(s)- 211 cals

Snacks Dinner
350 cals, 15g protein, 39g net carbs, 10g fat 865 cals, 64g protein, 13g net carbs, 60g fat

Hummus toast Roasted tomatoes

2 slice(s)- 293 cals 1 tomato(es)- 60 cals

Grapes Steak with shallot sauce

58 cals 10 2/3 oz steak- 806 cals
Day 5 2660 cals 170g protein (26%) 131g fat (44%) 168g carbs (25%) 33g fiber (5%)

Breakfast Lunch
525 cals, 28g protein, 32g net carbs, 28g fat 900 cals, 68g protein, 48g net carbs, 42g fat

Walnuts Simple mixed greens salad

1/6 cup(s)- 117 cals 68 cals

Apple and protein fruit dip Dry roasted edamame

408 cals 5/8 cup- 274 cals

Honey mustard glazed chicken sandwich

1 sandwich- 557 cals

Snacks Dinner
305 cals, 22g protein, 25g net carbs, 12g fat 930 cals, 53g protein, 63g net carbs, 49g fat

Cherry tomatoes Brown rice

6 cherry tomatoes- 21 cals 229 cals

Tuna and crackers Steak and beet salad

284 cals 703 cals

Day 6 2669 cals 198g protein (30%) 105g fat (36%) 189g carbs (28%) 44g fiber (7%)

Breakfast Lunch
525 cals, 34g protein, 45g net carbs, 15g fat 900 cals, 68g protein, 48g net carbs, 42g fat

Tuna cucumber bites Simple mixed greens salad

173 cals 68 cals

Apple Dry roasted edamame

1 apple(s)- 105 cals 5/8 cup- 274 cals

Carrots and hummus Honey mustard glazed chicken sandwich

246 cals 1 sandwich- 557 cals

Snacks Dinner
305 cals, 22g protein, 25g net carbs, 12g fat 940 cals, 74g protein, 71g net carbs, 36g fat

Cherry tomatoes Brown rice

6 cherry tomatoes- 21 cals 229 cals

Tuna and crackers Chicken beet & carrot salad bowl

284 cals 562 cals

Simple mixed greens and tomato salad

151 cals
Day 7 2726 cals 170g protein (25%) 119g fat (39%) 190g carbs (28%) 54g fiber (8%)

Breakfast Lunch
525 cals, 34g protein, 45g net carbs, 15g fat 955 cals, 40g protein, 49g net carbs, 55g fat

Tuna cucumber bites Simple kale & avocado salad

173 cals 230 cals

Apple Turkey, avocado, goat cheese sandwich

1 apple(s)- 105 cals 1 1/2 sandwich(es)- 725 cals

Carrots and hummus

246 cals

Snacks Dinner
305 cals, 22g protein, 25g net carbs, 12g fat 940 cals, 74g protein, 71g net carbs, 36g fat

Cherry tomatoes Brown rice

6 cherry tomatoes- 21 cals 229 cals

Tuna and crackers Chicken beet & carrot salad bowl

284 cals 562 cals

Simple mixed greens and tomato salad

151 cals
Grocery List

Vegetables and Vegetable Products Dairy and Egg Products

tomatoes eggs
10 1/2 medium whole (2-3/5" dia) (1289g) 10 large (500g)
potatoes nonfat greek yogurt, plain
1/2 large (3" to 4-1/4" dia.) (185g) 3 1/3 container (563g)
garlic parmesan cheese
3 1/2 clove (11g) 3 tbsp (15g)
fresh spinach butter
28 3/4 cup(s) (863g) 2 tsp (9g)
baby carrots cheese
84 medium (840g) 2 slice (1 oz each) (56g)
kale leaves goat cheese
1/4 lbs (105g) 3 tbsp (42g)
broccoli
2 1/4 cup chopped (205g) Poultry Products
romaine lettuce
6 cup shredded (282g) boneless skinless chicken breast, raw
shallots 5 lbs (2220g)
2/3 shallot (76g)
beets, precooked (canned or refrigerated) Fruits and Fruit Juices
3/4 lbs (359g)
green olives
cucumber
15 large (66g)
3/4 cucumber (8-1/4") (226g)
apples
carrots
5 medium (3" dia) (910g)
1 1/4 medium (76g)
grapes
2 cup (184g)
Beverages lemon juice
water 1 1/2 tbsp (23mL)
9 cup(s) (2133mL) lemon
protein powder 1/2 small (29g)
7 scoop (1/3 cup ea) (217g) avocados
1 1/4 avocado(s) (251g)
Nut and Seed Products
Snacks
pistachios, dry roasted, without shells or salt added
1 cup (123g) tortilla chips
walnuts 1 1/3 oz (38g)
1/2 cup shelled (50 halves) (50g)
roasted pumpkin seeds, unsalted Soups, Sauces, and Gravies
3 tbsp (22g)
condensed canned tomato soup
1 can (10.5 oz) (298g)
Baked Products vegetable broth
bread 1/4 cup(s) (mL)
13 slice (416g) apple cider vinegar
crackers 1 1/4 tsp (0mL)
30 crackers (105g)
kaiser rolls Beef Products
2 roll (3-1/2" dia) (114g)
Legumes and Legume Products sirloin steak, raw
1 lbs (515g)
peanut butter
1/2 cup (144g)
Finfish and Shellfish Products
hummus
1 1/2 cup (330g) canned tuna
2 3/4 can (477g)
Sweets
Other
jelly
6 serving 1 tbsp (126g) mixed greens
11 3/4 cup (353g)
Fats and Oils edamame, dry roasted
1 1/3 cup (120g)
oil
3 1/3 oz (100mL)
Cereal Grains and Pasta
olive oil
2 oz (65mL) brown rice
ranch dressing 1 cup (190g)
6 tbsp (90mL)
marinade sauce Sausages and Luncheon Meats
1 cup (271mL)
salad dressing turkey cold cuts
3/4 cup (188mL) 4 1/2 slice (68g)
honey mustard sauce
4 tbsp (60g)

Pork Products
pork chop, bone-in
2 chop (356g)

Spices and Herbs

cayenne pepper
2 dash (0g)
black pepper
5 g (5g)
seasoning salt
2 dash (2g)
salt
3/4 tbsp (13g)
chili powder
2 1/2 tsp (7g)
fresh basil
15 leaves (8g)
cinnamon
1 tbsp (8g)
dijon mustard
1 tbsp (15g)
thyme, dried
5 dash, leaves (1g)
Recipes

Breakfast 1
Eat on day 1, day 2

Cherry tomatoes
12 cherry tomatoes - 42 cals 2g protein 0g fat 6g carbs 2g fiber
For single meal: For all 2 meals:
tomatoes tomatoes
12 cherry tomatoes (204g) 24 cherry tomatoes (408g)

1. Rinse tomatoes, remove any stems, and serve.

Protein shake
3 1/2 scoop - 382 cals 85g protein 2g fat 3g carbs 4g fiber
For single meal: For all 2 meals:
water water
3 1/2 cup(s) (830mL) 7 cup(s) (1659mL)
protein powder protein powder
3 1/2 scoop (1/3 cup ea) (109g) 7 scoop (1/3 cup ea) (217g)

1. This recipe has no instructions.

Breakfast 2
Eat on day 3, day 4, day 5

Walnuts
1/6 cup(s) - 117 cals 3g protein 11g fat 1g carbs 1g fiber
For single meal: For all 3 meals:
walnuts walnuts
2 2/3 tbsp shelled (50 halves) (17g) 1/2 cup shelled (50 halves) (50g)

1. This recipe has no instructions.

Apple and protein fruit dip

408 cals 25g protein 17g fat 31g carbs 7g fiber
For single meal: For all 3 meals:
nonfat greek yogurt, plain nonfat greek yogurt, plain
1 container (170g) 3 container (510g)
apples, sliced apples, sliced
1 medium (3" dia) (182g) 3 medium (3" dia) (546g)
cinnamon cinnamon
1 tsp (3g) 1 tbsp (8g)
peanut butter peanut butter
2 tbsp (32g) 6 tbsp (96g)

1. Open Greek yogurt container and add the peanut butter and cinnamon (or mix together in a small bowl).
Mix until well-combined.
2. Chop an apple into slices.
3. Dip the apple into the dip and enjoy.
Breakfast 3
Eat on day 6, day 7

Tuna cucumber bites

173 cals 25g protein 6g fat 4g carbs 1g fiber
For single meal: For all 2 meals:
cucumber, sliced cucumber, sliced
3/8 cucumber (8-1/4") (113g) 3/4 cucumber (8-1/4") (226g)
canned tuna canned tuna
1 1/2 packet (111g) 3 packet (222g)

1. Slice the cucumber and top slices with tuna.

2. Season to taste with salt and pepper.
3. Serve.

Apple
1 apple(s) - 105 cals 1g protein 0g fat 21g carbs 4g fiber
For single meal: For all 2 meals:
apples apples
1 medium (3" dia) (182g) 2 medium (3" dia) (364g)

1. This recipe has no instructions.

Carrots and hummus

246 cals 9g protein 9g fat 20g carbs 12g fiber
For single meal: For all 2 meals:
hummus hummus
6 tbsp (90g) 3/4 cup (180g)
baby carrots baby carrots
24 medium (240g) 48 medium (480g)

1. Serve carrots with hummus.

Lunch 1
Eat on day 1, day 2

Pistachios
375 cals 13g protein 28g fat 11g carbs 6g fiber
For single meal: For all 2 meals:
pistachios, dry roasted, without pistachios, dry roasted, without
shells or salt added shells or salt added
1/2 cup (62g) 1 cup (123g)

1. This recipe has no instructions.

Peanut butter and jelly sandwich

1 1/2 sandwich(es) - 573 cals 17g protein 16g fat 83g carbs 8g fiber
For single meal: For all 2 meals:
bread bread
3 slice (96g) 6 slice (192g)
peanut butter peanut butter
1 1/2 tbsp (24g) 3 tbsp (48g)
jelly jelly
3 serving 1 tbsp (63g) 6 serving 1 tbsp (126g)

1. Spread the peanut butter on one slice of bread and the jelly on the other.
2. Put the slices of bread together and enjoy.
Lunch 2
Eat on day 3

Baked chicken with tomatoes & olives

15 oz - 749 cals 100g protein 31g fat 10g carbs 8g fiber
Makes 15 oz
tomatoes 1. Heat the oven to 425 F
15 cherry tomatoes (255g) (220 C)
olive oil
2. Put chicken breast in a
2 1/2 tsp (13mL)
salt small baking dish.
5 dash (4g) 3. Drizzle the olive oil over
green olives the chicken and season
15 large (66g) with salt, pepper, and chili
black pepper powder.
5 dash (1g)
chili powder 4. On top of the chicken put
2 1/2 tsp (7g) the tomato, basil, and
boneless skinless chicken breast, olives.
raw 5. Put the baking dish in the
1 lbs (425g) oven and cook for about
fresh basil, shredded 25 minutes.
15 leaves (8g)
6. Check the chicken is
cooked through. If not then
add a few minutes of cook
time.

Tortilla chips
188 cals 3g protein 8g fat 24g carbs 2g fiber
tortilla chips 1. This recipe has no
1 1/3 oz (38g) instructions.

Simple kale salad

1/2 cup(s) - 34 cals 1g protein 2g fat 3g carbs 1g fiber
Makes 1/2 cup(s)
salad dressing 1. Toss kale in dressing of
1/2 tbsp (8mL) your choice and serve.
kale leaves
1/2 cup, chopped (20g)
Lunch 3
Eat on day 4

Broccoli caesar salad with hard boiled eggs

779 cals 62g protein 46g fat 19g carbs 12g fiber
lemon juice 1. Place the eggs in a small
1 1/2 tbsp (23mL) saucepan and cover with
roasted pumpkin seeds, unsalted cold water.
3 tbsp (22g)
parmesan cheese 2. Bring water to boil and
3 tbsp (15g) continue boiling for about
dijon mustard 7-10 minutes. Remove
1 tbsp (15g) eggs and put them in a
nonfat greek yogurt, plain bowl with cold water. Set
3 tbsp (53g) aside to cool.
broccoli
3. Meanwhile, prepare the
1 1/2 cup chopped (137g)
dressing by mixing
eggs
6 large (300g) together the greek yogurt,
romaine lettuce mustard, lemon juice, and
6 cup shredded (282g) salt/pepper, to taste. Set
aside.
4. Peel the eggs and slice
into quarters. Assemble
salad bowl with lettuce,
broccoli and eggs. Sprinkle
the pumpkin seeds and
parmesan on top, drizzle
with the dressing, and
serve.

Tomato soup
1 can(s) - 211 cals 4g protein 1g fat 42g carbs 3g fiber
Makes 1 can(s)
condensed canned tomato soup 1. Prepare according to
1 can (10.5 oz) (298g) instructions on package.
Lunch 4
Eat on day 5, day 6

Simple mixed greens salad

68 cals 1g protein 5g fat 4g carbs 1g fiber
For single meal: For all 2 meals:
mixed greens mixed greens
1 1/2 cup (45g) 3 cup (90g)
salad dressing salad dressing
1 1/2 tbsp (23mL) 3 tbsp (45mL)

1. Mix greens and dressing in a small bowl. Serve.

Dry roasted edamame

5/8 cup - 274 cals 28g protein 10g fat 6g carbs 12g fiber
For single meal: For all 2 meals:
edamame, dry roasted edamame, dry roasted
2/3 cup (60g) 1 1/3 cup (120g)

1. This recipe has no instructions.

Honey mustard glazed chicken sandwich

1 sandwich - 557 cals 38g protein 27g fat 38g carbs 2g fiber
 For single meal: For all 2 meals:
mixed greens mixed greens
4 tbsp (8g) 1/2 cup (15g)
tomatoes tomatoes
2 slice, medium (1/4" thick) (40g) 4 slice, medium (1/4" thick) (80g)
cheese cheese
1 slice (1 oz each) (28g) 2 slice (1 oz each) (56g)
honey mustard sauce, divided honey mustard sauce, divided
2 tbsp (30g) 4 tbsp (60g)
kaiser rolls kaiser rolls
1 roll (3-1/2" dia) (57g) 2 roll (3-1/2" dia) (114g)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
4 oz (113g) 1/2 lbs (227g)

1. Coat the chicken breast with half of the honey mustard.

2. Cook chicken in a skillet over medium-how heat, about 5 minutes per side or until done at 165 F (75 C).
Remove from skillet and place cheese on top while chicken is still hot.
3. Spread the remaining sauce on the cut sides of the roll.
4. Place chicken on roll bottoms; top with lettuce, tomato and the roll top. Serve.
5. To make in bulk: cook chicken and store in refrigerator separately from other sandwich makings. Build
sandwich on day-of eating for best results. Reheat chicken if desired.

Lunch 5
Eat on day 7

Simple kale & avocado salad

230 cals 5g protein 15g fat 9g carbs 9g fiber
kale leaves, chopped 1. Add all ingredients into a
1/2 bunch (85g) bowl.
lemon, juiced
2. Using your fingers,
1/2 small (29g)
avocados, chopped massage the avocado and
1/2 avocado(s) (101g) lemon into the kale until
the avocado becomes
creamy and coats the kale.
3. Season with salt and
pepper if desired. Serve.

Turkey, avocado, goat cheese sandwich

1 1/2 sandwich(es) - 725 cals 36g protein 40g fat 40g carbs 16g fiber
 Makes 1 1/2 sandwich(es)
avocados, ripe, sliced 1. On one slice of bread,
3/4 avocado(s) (151g) layer spinach and avocado
turkey cold cuts and season with salt and
4 1/2 slice (68g) pepper to taste.
goat cheese
3 tbsp (42g) 2. On the other slice of bread,
bread spread the goat cheese,
3 slice (96g) and lightly press the turkey
fresh spinach slices into the cheese.
3/4 cup(s) (23g) 3. Close the sandwich
4. Optional: Heat in panini
press. If you don't have a
panini press, you can heat
the sandwich on a skillet
and use a heavy pot and
press the sandwich while it
cooks on both sides.

Snacks 1
Eat on day 1, day 2

Carrots and ranch

260 cals 2g protein 20g fat 12g carbs 5g fiber
For single meal: For all 2 meals:
ranch dressing ranch dressing
3 tbsp (45mL) 6 tbsp (90mL)
baby carrots baby carrots
18 medium (180g) 36 medium (360g)

1. slice carrots into thin strips. Serve with ranch to dip in.

Boiled eggs
2 egg(s) - 139 cals 13g protein 10g fat 1g carbs 0g fiber
 For single meal: For all 2 meals:
eggs eggs
2 large (100g) 4 large (200g)

1. Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw
eggs as described below.
2. Place the eggs in a small sauce pan and cover with water.
3. Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point
of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4. Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

Snacks 2
Eat on day 3, day 4

Hummus toast
2 slice(s) - 293 cals 14g protein 9g fat 30g carbs 8g fiber
For single meal: For all 2 meals:
hummus hummus
5 tbsp (75g) 10 tbsp (150g)
bread bread
2 slice (64g) 4 slice (128g)

1. (Optional) Toast bread.

2. Spread hummus over bread and serve.

Grapes
58 cals 1g protein 0g fat 9g carbs 4g fiber
For single meal: For all 2 meals:
grapes grapes
1 cup (92g) 2 cup (184g)

1. This recipe has no instructions.

Snacks 3
Eat on day 5, day 6, day 7

Cherry tomatoes
6 cherry tomatoes - 21 cals 1g protein 0g fat 3g carbs 1g fiber
For single meal: For all 3 meals:
tomatoes tomatoes
6 cherry tomatoes (102g) 18 cherry tomatoes (306g)

1. Rinse tomatoes, remove any stems, and serve.

Tuna and crackers

284 cals 21g protein 12g fat 23g carbs 1g fiber
For single meal: For all 3 meals:
canned tuna canned tuna
3 oz (85g) 1/2 lbs (255g)
crackers crackers
10 crackers (35g) 30 crackers (105g)

1. This recipe has no instructions.

Dinner 1
Eat on day 1

Baked fries
193 cals 3g protein 7g fat 25g carbs 4g fiber
oil 1. Preheat oven to 450°F
1/2 tbsp (8mL) (230°C) and line a baking
potatoes sheet with foil.
1/2 large (3" to 4-1/4" dia.) (185g)
2. Slice the potato into thin
sticks and place them on
the baking sheet. Drizzle
some oil over the potatoes
and season liberally with
some salt and pepper.
Toss potatoes to coat them
evenly.
3. Roast potatoes for about
15 minutes, flip them using
a spatula, and continue
roasting another 10-15
minutes until soft and
golden. Serve.

Simple pan-fried pork chops

2 pork chop(s) - 558 cals
78g protein 27g fat 0g carbs 0g fiber
Makes 2 pork chop(s)
oil 1. Season each side of the
2 tbsp (30mL) pork chops with the
pork chop, bone-in seasoning salt, pepper,
2 chop (356g) and cayenne.
cayenne pepper
2 dash (0g) 2. Heat the oil in a skillet or
black pepper grill pan over medium to
2 dash, ground (1g) medium-high heat. When
seasoning salt the oil is hot, cook pork
2 dash (2g) chops 3-5 minutes on the
first side. Flip and cook
chops a few minutes on
the other side until fully
cooked (make sure no pink
juices remain).
3. Serve and enjoy!

Simple sauteed spinach

199 cals 7g protein 14g fat 5g carbs 5g fiber
 garlic, diced 1. Heat the oil in the pan over
1 clove (3g) medium heat.
black pepper
2. Add the garlic and sauté
2 dash, ground (1g)
salt for a minute or two until
2 dash (2g) fragrant.
olive oil 3. Over high heat, add the
1 tbsp (15mL) spinach, salt, and pepper
fresh spinach and stir rapidly until
8 cup(s) (240g) spinach has wilted.
4. Serve.

Dinner 2
Eat on day 2, day 3

Simple sauteed spinach

249 cals 9g protein 18g fat 6g carbs 7g fiber
For single meal: For all 2 meals:
garlic, diced garlic, diced
1 1/4 clove (4g) 2 1/2 clove (8g)
black pepper black pepper
1/3 tsp, ground (1g) 5 dash, ground (1g)
salt salt
1/3 tsp (2g) 5 dash (4g)
olive oil olive oil
1 1/4 tbsp (19mL) 2 1/2 tbsp (38mL)
fresh spinach fresh spinach
10 cup(s) (300g) 20 cup(s) (600g)

1. Heat the oil in the pan over medium heat.

2. Add the garlic and sauté for a minute or two until fragrant.
3. Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4. Serve.

Marinaded chicken breast

18 oz - 636 cals 113g protein 19g fat 3g carbs 0g fiber
 For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1 lbs (504g) 2 1/4 lbs (1008g)
marinade sauce marinade sauce
1/2 cup (135mL) 1 cup (270mL)

1. Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully
coated.
2. Refrigerate and marinade for at least 1 hour, but preferably overnight.
3. BAKE
4. Preheat the oven to 400 degrees F.
5. Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated
oven.
6. After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear,
about 15 more minutes.
7. BROIL/GRILL
8. Preheat the oven to broil/grill.
9. Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside,
usually 4-8 minutes per side.

Dinner 3
Eat on day 4

Roasted tomatoes
1 tomato(es) - 60 cals 1g protein 5g fat 2g carbs 1g fiber
Makes 1 tomato(es)
tomatoes 1. Preheat oven to 450°F
1 small whole (2-2/5" dia) (91g) (230°C).
oil
2. Slice tomatoes in half
1 tsp (5mL)
down through the stem
and rub them with oil.
Season them with a pinch
of salt and pepper.
3. Bake for 30-35 minutes
until soft. Serve.

Steak with shallot sauce

10 2/3 oz steak - 806 cals 63g protein 56g fat 11g carbs 2g fiber
 Makes 10 2/3 oz steak
oil 1. Season steak on all sides
2 tsp (10mL) with some salt and pepper.
butter
2. Heat half of the oil in a
2 tsp (9g)
vegetable broth skillet over medium-high
1/4 cup(s) (mL) heat. Add steak and cook
shallots, minced to desired doneness, 4-8
2/3 shallot (76g) minutes per side. Remove
sirloin steak, raw steak and set aside to rest.
2/3 lbs (302g) 3. Lower heat to medium and
add in remaining oil and
the shallots to the pan. Stir
and cook for about 2
minutes until lightly
softened. Stir in vegetable
broth and cook for about 2-
4 minutes until the broth is
reduced by about half.
Turn off the heat and stir in
butter until fully melted.
4. Pour shallot sauce over
steak and serve.

Dinner 4
Eat on day 5

Brown rice
229 cals 5g protein 2g fat 46g carbs 2g fiber
brown rice 1. Rinse the starch off the
1/3 cup (63g) rice in a strainer under cold
salt water for 30 seconds.
2 dash (1g)
water 2. Bring the water to a boil
2/3 cup(s) (158mL) over high heat in a large
black pepper pot that has a tight fitting
2 dash, ground (1g) lid.
3. Add the rice, stir it just
once, and boil, covered, for
30 minutes.
4. Pour the rice into a strainer
over the sink and drain for
10 seconds.
5. Return the rice to the same
pot, off the heat.
6. Cover immediately and set
aside for 10 minutes (this
is the steaming part).
7. Uncover, fluff with a fork,
and season with salt and
pepper.

Steak and beet salad

703 cals 48g protein 47g fat 16g carbs 5g fiber
oil 1. Liberally season steak with
3/4 tbsp (11mL) salt and pepper. Heat oil in
beets, precooked (canned or a skillet over medium heat.
refrigerated), chopped Add steak and cook a few
1 1/2 beets (2" dia, sphere) (75g)
minutes on each side until
salad dressing
done to your liking. Set
3 tbsp (45mL)
broccoli aside to rest.
3/4 cup chopped (68g) 2. Meanwhile, toss greens
mixed greens with broccoli, beets and
2 1/4 cup (68g) salad dressing. Slice steak
sirloin steak, raw and add to the salad.
1/2 lbs (213g) Serve.

Dinner 5
Eat on day 6, day 7

Brown rice
229 cals 5g protein 2g fat 46g carbs 2g fiber
For single meal: For all 2 meals:
brown rice brown rice
1/3 cup (63g) 2/3 cup (127g)
salt salt
2 dash (1g) 4 dash (3g)
water water
2/3 cup(s) (158mL) 1 1/3 cup(s) (316mL)
black pepper black pepper
2 dash, ground (1g) 4 dash, ground (1g)

1. Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2. Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3. Add the rice, stir it just once, and boil, covered, for 30 minutes.
4. Pour the rice into a strainer over the sink and drain for 10 seconds.
5. Return the rice to the same pot, off the heat.
6. Cover immediately and set aside for 10 minutes (this is the steaming part).
7. Uncover, fluff with a fork, and season with salt and pepper.

Chicken beet & carrot salad bowl

562 cals 66g protein 25g fat 14g carbs 4g fiber
 For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw, cubed raw, cubed
10 oz (280g) 1 1/4 lbs (560g)
apple cider vinegar apple cider vinegar
5/8 tsp (0mL) 1 1/4 tsp (0mL)
thyme, dried thyme, dried
1/3 tsp, leaves (0g) 5 dash, leaves (1g)
oil oil
1 1/4 tbsp (19mL) 2 1/2 tbsp (38mL)
carrots, thinly sliced carrots, thinly sliced
5/8 medium (38g) 1 1/4 medium (76g)
beets, precooked (canned or beets, precooked (canned or
refrigerated), cubed refrigerated), cubed
5 oz (142g) 10 oz (284g)

1. Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and
cook until fully cooked and golden.
2. Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some
more salt and pepper. Serve.

Simple mixed greens and tomato salad

151 cals 3g protein 9g fat 10g carbs 3g fiber
For single meal: For all 2 meals:
salad dressing salad dressing
3 tbsp (45mL) 6 tbsp (90mL)
mixed greens mixed greens
3 cup (90g) 6 cup (180g)
tomatoes tomatoes
1/2 cup cherry tomatoes (75g) 1 cup cherry tomatoes (149g)

1. Mix greens, tomatoes, and dressing in a small bowl. Serve.