Sample Meal Plans

January 1 Saturday Day 1
Breakfast
1x 2 oz Upton Natural's Bacon (1) Carrot Cake Oatmeal (1)
Snack
0.5x 1 tbsp Peanut Butter (1) 1x 1 large (3-1/4\" dia) Apple (1)
Lunch
1x 1/2 cup Cooked Lentils (1) Spinach and Pear Salad (1)
Post Workout
Thin Mint Protein Shake (1)
Dinner
Beyond Chick'n Broccoli Ziti (1)


Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
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Ingredient	Quantity

January 1 Saturday Day 1
Breakfast
2x 2 oz Upton Natural's Bacon (1) Banana Oat Muffin (1)
Snack
2x 2 tbsp Hummus (1) 1x 1 cup sliced Cucumber (1) 2x 2 Tbsp Almonds (1)
Lunch
Sweet Potato Lentil Stew (1)
Post Workout
Chocolate Cherry Protein Shake (1)
Dinner
Barbecue Seitan Ribs (4) Spicy Black Eyes Peas and Collards (2)


Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
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Ingredient	Quantity

January 1 Saturday Day 1
Breakfast
1x 1 cup sliced Strawberries (1) Basic Protein Pancakes - Soy Free Gluten Free (1)
Snack
2x 1 tbsp Peanut Butter (1) 1x 1 large (3-1/4\" dia) Apple (1)
Lunch
Single Serving Caesar Salad with Tempeh Croutons (1) 1x 1 cup cubed Cooked Sweet Potato (1)
Post Workout
Thin Mint Protein Shake (1)
Dinner
Chicken Picatta (1) 2x 1 cup Broccoli (1) 1x 1/2 cup Cooked Brown Rice (1)


Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
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Ingredient	Quantity

January 1 Saturday Day 1
Breakfast
1x 2 Tbsp Walnuts (1) 1x 1/2 cup Blueberries (1) Lazy Girl Protein Pancakes (1)
Snack
4x 1 cup Air Popped Popcorn (1)
Lunch
The Low Carb Seeker Wrap (1)
Post Workout
Birthday Cake Protein Shake (1)
Dinner
Cheezy Roasted Broccoli (1) Smoky Maple Seitan Loaf (1)


Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
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Ingredient	Quantity

January 1 Saturday Day 1
Breakfast
1x 1 cup sliced Strawberries (1) Basic Protein Pancakes - Soy Free Gluten Free (1)
Snack
4x 1 cup Air Popped Popcorn (1)
Lunch
Single Serving Caesar Salad with Tempeh Croutons (1)
Post Workout
1x 2 Tbsp Pumpkin Seeds (1) Pumpkin Pie Protein Shake (1)
Dinner
Blackened Tofu (1) 1x 1/2 cup Cooked Brown Rice (1) Garlic Kale with Mushrooms (1)


Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
Click on a recipe for more details Selected Recipe: Selected Recipes:

Ingredient	Quantity