Fruits & Veggies: berries, bananas, leafy greens, peppers, sweet potatoes.
Proteins: chicken, turkey, fish, eggs, lean beef.
Grains & Beans: oats, brown rice, quinoa, lentils, black beans.
Spices & Condiments: keep it clean — no added sugar or excess sodium.
Prep 2x per week — stick to the list.
Meal 1: Pre-workout protein shake.
Meal 2: Breakfast — eggs, oats, veggies.
Meal 3: Lunch — 4–6 oz protein, carbs, veggies.
Meal 4: Snack — protein shake or almond milk.
Meal 5: Dinner — 6–8 oz protein, veggies.
Bonus: Protein shake or recipe if needed.
Meal 1: Pre-workout protein shake.
Meal 2: Breakfast — eggs, oats, veggies.
Meal 3: Lunch — 3–6 oz protein, carbs, veggies.
Meal 4: Snack — protein shake, water, or almond milk.
Meal 5: Dinner — 3–6 oz protein, veggies.
Bonus (if needed): Protein shake or recipe.
Breakfast: Egg Scramble, Veggie Scramble, Oatmeal Squares.
Lunch/Dinner: Chicken Bowl, Beef Bowl, Shrimp Bowl, Turkey Wrap.
Snack: Protein Pudding.
Tap any recipe to zoom in for full instructions.
Meat & Dairy → Beans, Chickpeas, Lentils, Tofu, Tempeh, Plant-based protein powders
Dairy Alternatives → Unsweetened Almond Milk, Unsweetened Oat Milk, Dairy-free Yogurt (unsweetened, low fat)