Meal Plan Day 7 + Shopping List for Week 2

Day 7; January 8th


Breakfast: 3 Scrambled eggs (2 for women), 1 packet oatmeal, 6 oz fruit

Calories: 440 men | 340 women

Lunch: Meal Replacement Shake OR 6 oz Turkey Stir Fry (ground turkey, sautéed onions, mushrooms, and celery – 4 oz total); 6 oz salad: 2 oz lettuce, 4 oz veggies of choice; 4 oz brown rice cooked in chicken broth ***4 oz turkey for women; 2 oz brown rice for men

Calories: 525 men | 350 women

Dinner: Meal Replacement Shake  OR 6 oz (4 oz women) Baked (or grilled) Chicken Breast seasoned with herbs de provence with 6 oz Brussel Sprouts; 6 oz salad (2 oz. iceberg lettuce, 4 oz veggies, 4 oz cooked quinoa – 2 oz for women). 6 oz Celery with 1 tbsp Almond Butter

Calories: 650 men | 500 women

Post Workout Shake: 1 Scoop SFH Whey Protein, 2 oz. Frozen Spinach, 4 oz. Frozen Mixed Berries, 6 Ice Cubes, 1 Cup Almond Milk

Calories: 250


For this weeks shopping list, there is a fast day. I would like you all to find a GNC, Vitamin Shoppe or any supplement store and get some branched chain amino acids (BCAAs). BCAAs are the building blocks for protein synthesis with zero calories. This will ensure you hold the muscle tone and stay in a caloric deficit as well. I have a bunch so let me know if you need any.


Shopping List Quantity
Rotisserie Chicken 1 Large (Shred up, remove skin, and bag for week)
Canned Tuna


Lean Ground Beef 1 lb.
Kerrygold Grass Fed Butter 1 carton
Cottage Cheese 1 large
Goat Cheese 1 sleeve
Sliced Swiss Cheese 1 Bag
Coffee (regular or decaf) 1 small bag
Green Tea 1 sleeve
Branched Chain Amino Acids (Pills) 1 bottle
Rice Vinegar 1 bottle
Tomatoe Sauce (No Added Sugar) 1 can
Quinoa 1 small bag
Almond Milk (unsweetened) 1 carton
Oat Flour 1 Bag
Ezekial High Protein Toast 1 Sleeve
Galeo’s Wasabi Dressing 1 bottle
Sliced Almond 1 small bag
Almond Butter 1 can
Brown Rice 1 small bag
Vegetables and Fruit
Spaghetti Squash 1 Large
onion 1 Large
Baby Tomatoes 1 package


Celery 1 stalk
Frozen Spinach 1 carton
Dried Dates 1 carton
Frozen Mixed Berries 2 small bags( or 1 large)
Pineapple 2 (cut up both and freeze 1)
Garden of Life Meal Replacement (or comparable) 1 cannister
Whey Protein (Stronger, Faster, Harder; Whey Natural; comparable) 1 cannister
Extra virgin olive oil
Coconut Oil