Free Meal Plan - Weight loss & Muscle Mass


Day 1

Breakfast - Egg & Veggie Scramble with Whole Grain English Muff

  • Serving size: 1 breakfast sandwich

  • Recipe yields: 1 serving

  • Calories: 429

  • Fat: 21 g

  • Carbs: 29 g

  • Protein: 31 g

Lunch - Apple-Stuffed Chicken

  • Serving size: 1 stuffed chicken breast on greens

  • Recipe yields: 2 servings

  • Calories: 408

  • Fat: 16 g

  • Carbs: 28 g

  • Protein: 38 g

Dinner - Cajun Tilapia with Sweet Potato and Broccoli

  • Serving size: 1 meal

  • Recipe yields: 1 serving

  • Calories: 359

  • Fat: 3 g

  • Carbs: 53 g

  • Protein: 30 g

Day 1 Nutrition Total
  • Calories: 1,190

  • Fat: 4 g

  • Carbs: 110 g

  • Protein: 99 g

Day 2

Breakfast: Canadian Bacon Egg Muffin

  • Serving size: 1 Muffin

  • Recipe yields: 1 serving

  • Calories: 400

  • Fat: 12 g

  • Carbs: 44 g

  • Protein: 29 g

Chicken, Potato, and Pumpkin Crockpot Soup

  • Serving size: 1.5 cups

  • Recipe yields: 6 servings

  • Calories: 343

  • Fat: 3 g

  • Carbs: 54 g

  • Protein: 25 g

Post-Workout Meal: Hearty Banana Oat Bowl

  • Serving size: 1 bowl

  • Recipe yields: 1 serving

  • Calories: 244

  • Fat: 8 g

  • Carbs: 38 g

  • Protein: 25 g

Bedtime Snack: Sautéed Ground Turkey and Spinach

  • Serving size: 1 recipe

  • Recipe yields: 1 serving

  • Calories: 264

  • Fat: 20 g

  • Carbohydrates: 1 g

  • Protein: 20 g

Day 2 Nutrition Total

  • Calories: 1,200

  • Fat: 37 g

  • Carbs: 110g

  • Protein: 109g

Day 3

Day 3 - Breakfast: Muffin-Tin Turkey and Cheese Frittatas

  • Serving size: 1 frittata

  • Recipe yields: 6 servings

  • Calories:167

  • Fat: 7 g

  • Carbs: 4 g

  • Protein: 22 g

Day 3 - Lunch: Cheesy Pumpkin Macaroni

  • Serving size: 1 cup

  • Recipe yields: 8 servings

  • Calories: 316

  • Fat: 8 g

  • Carbs: 33 g

  • Protein: 28 g

Day 3 - Pre-Workout Meal