New Year New You: Muscle Building Meal Plan

MEAL PREP GUIDE

PROTEINS: SERVING SIZE - 1 GRAM PER LB OF BODY WEIGHT

• Chicken breast
• Turkey breast 
• Ground turkey
• Salmon 
• Tuna 
• Greek yogurt
• Steak
• Eggs
• Egg whites 

CARBS: SERVING SIZE - 1 CUP

• Brown rice
• Sweet potato
• Whole wheat pasta
• Fruit
• Beans 
• Oatmeal
• Red potato
• Whole wheat bread 
• Quinoa 

VEGGIES: SERVING SIZE - UNLIMITED 

• Squash
• Romaine lettuce
• Broccoli 
• Cauliflower 
• Cucumber
• Green beans 
• Asparagus
• Spinach
• Zucchini 
• Bell peppers 
• Carrots

HEALTHY SNACKS:

• ½ cup greek yogurt w/ half scoop protein
• ¼ cup almonds w/ protein shake
• Apple w/ 2 tpsb peanut butter
• 4 slices deli turkey w/ broccoli & hummus
• 3 celery sticks w/ peanut butter
• Protein shake w/ apple or orange
• 1 cup low fat cottage cheese w/ berries 
• 1 stick string cheese w/ 4-5 slices deli turkey