January 26, 2024 1 min read

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