Good things come to those who hustle! Who’s with me? Because when you put in the work, the results will most definitely come. This week I’m sharing with you my 4-day meal plan complete with recipe ideas, macro breakdown and grocery list.

Curious how to figure out what macros you fall into? IIFYM has a great calculator. I actually used the 21 Day Fix program as a basis and then after doing multiple rounds tweaked it to my needs and body type.

Check out my spread for the week below. I always try to stick to whole natural foods for the most part. I’ll incorporate supplements when it comes to pre and post workout but I try to stay away from most processed foods.

4-day-macro-meal-prep-feb

7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Overnight Oats – 1/2 cups oats, 1 scoop Vega protein powder, water & 1/2 cup blueberries
11:00am Meal 2: Snack Box – 2 eggs, carrots, celery & 1 tbsp peanut butter
1:00pm Meal 3: Ground turkey stuffed bell peppers
3:00pm Meal 4: 4 oz chicken with lentils, cherry tomatoes, purple cabbage and steamed veggies
4:30pm Meal 5: 30g cashews
6:00pm Meal 6: Turkey salad jar – balsamic vinegar, 1 cup cherry tomatoes, 1/3 cup chopped bell peppers, 1/3 cup onion, 4 oz turkey, spinach + cilantro
8:00pm Meal 7: 3 cups popcorn
Seasonings: @flavorgod

I love eating food that nourishes my body and gives it the real energy I need. Below is a breakdown of my macros:

macro-breadown-feb

Missing from the picture is the 30g of cashews I have which brings my calorie total to 1,814. I can shift my food slightly and eat less or more depending on how I’m feeling that day but I love having a plan in place so I don’t deviate too far. I lift 6 days a week, do hot yoga every Sunday and can do any where from 15 minutes of HIIT cardio to 30+ minutes of steady state cardio. Here’s a sample week of my workouts:

Monday: Legs + 15 min HIIT cardio

Tuesday: Chest/Back + 30 min steady state cardio + abs

Wednesday: Shoulders/Biceps + Insanity Cardio 

Thursday: Backs/Triceps + 15 min HIIT cardio + abs

Friday: Legs + 30 min stead state cardio

Saturday: Chest/Back + body weight circuit workout + abs

Sunday: Hot yoga

Just to give you an idea about how many calories I burn.

Below is some of my grocery spread (some extra goodies in this shot)

grocery-layout-feb-2017

Protein:
dozen eggs
16-20 oz chicken
32 oz ground turkey
Beachbody Performance Recover
Vega Performance protein

Fruit:
1 large carton blueberries (2 cups)

Vegetables:
2 cartons cherry tomatoes
1 bags purple cabbage
1 yellow bell peppers
3 red bell peppers
3 orange bell peppers
1 green bell pepper
1 bag celery
1 bag baby carrots
cilantro
2 bags broccoli, cauliflower melody
1 bag spring mix lettuce
1 white onion (or 1 bag chopped white onion)

Dry, Carbs and Canned Goods:
1 bag ancient grain oatmeal (Trader Joe’s brand)
cashews
lentils (I get the pre-cooked from Trader Joe’s)

Pantry:
cooking spray
balsamic vinegar
olive oil
popcorn
peanut butter
MCT oil (for my coffee)

Meal Prep Containers:
black chefland containers
16 oz mason jars
24 -32 oz mason jars

Seasonings:
Flavorgod

Pre-workout:
Beachbody Performance Pre-Workout

Amanda
You can also like this posts
Oct 24, 2017
To be honest, I tend to not turn to bars as snacks for the most part because none of them really meet my standards when it comes to ingredients & nutr ...
Oct 5, 2017
Get creative with your snacks! All of these healthy snack ideas will leave you feeling satisfied without the taste of regret. I love having an arsenal of ...
Aug 31, 2017
One of the keys to a successful meal prep is having the best meal prep containers by your side. From having the proper Tupperware to the right size mason ...
This post has one comment

Leave a Reply