Macro Meal Plan (1800 calorie) and Recipes for the Week

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.

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:

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)

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