CHAPTER 15

Two-Week Sample Meal Plan

The key to success is planning ahead and making things as easy as possible. If you simplify the process, you have the best chance of setting yourself up for success. Chapter 5 taught you how to build your own meal plan, but if you need some help or ideas, this chapter will provide some guidance. You’ll notice that breakfast, lunch, and snacks often repeat themselves—this allows you to prepare food in advance and have it ready to go for later, saving you time during your busy week. Dinners rotate for variety. All of the recipes are in this book and all portions can be adjusted to fit your individual needs.

Week One

The sample weeks shown here follow a simple three-meal-per-day plan. You can use snacks or extra meals to target any macronutrients you may be missing. If you use this plan, be sure to adjust the portions to fit your daily macronutrient requirements. If you build your own, you can copy this format. Remember, the easier you make the plan, the easier it will be for you to stick to it. Eating the same meals throughout the week may seem boring, but it’s one less thing you need to think about.

While meal planning is a great tool, it isn’t always realistic on a busy schedule. If you find that you eat different foods every single day, use a smartphone app to track your food intake. This way, you can always see in a matter of seconds how many calories you’ve consumed and how many you have remaining for the day.

Plan your week, make a list of what you need, and prep your food on Sunday. This is the easiest way to make sure you have no excuses to stray from your plan during the week.

Having things planned ahead also makes it easier to plan indulgences. If you have a social event or a lunch outing, simply replace that meal in your plan, look at how it affects your daily macros, and plan around that meal accordingly.

SUNDAY

• Breakfast: Island Breakfast Bowl (Chapter 6)

• Lunch: Buffalo Chicken Mini Wraps (Chapter 7)

• Dinner: Seared Chilean Sea Bass with Homemade Pesto (Chapter 9)

MONDAY

• Breakfast: Breakfast Bake (Chapter 6)

• Lunch: Tuna Salad (Chapter 7)

• Dinner: Pesto Chili (Chapter 8)

TUESDAY

• Breakfast: Island Breakfast Bowl (Chapter 6)

• Lunch: Buffalo Chicken Mini Wraps (Chapter 7)

• Dinner: Pasta with Pesto and Olive Sauce (Chapter 8)

WEDNESDAY

• Breakfast: Breakfast Bake (Chapter 6)

• Lunch: Tuna Salad (Chapter 7)

• Dinner: Clam Chowder (Chapter 9)

THURSDAY

• Breakfast: Island Breakfast Bowl (Chapter 6)

• Lunch: Buffalo Chicken Mini Wraps (Chapter 7)

• Dinner: Southwestern Fajitas (Chapter 10)

FRIDAY

• Breakfast: Breakfast Bake (Chapter 6)

• Lunch: Tuna Salad (Chapter 7)

• Dinner: Seared Tilapia with Pan Sauce (Chapter 9)

SATURDAY

• Breakfast: Island Breakfast Bowl (Chapter 6)

• Lunch: Buffalo Chicken Mini Wraps (Chapter 7)

• Dinner: Black Bean Soup (Chapter 8)

Week Two

SUNDAY

• Breakfast: Maple Pecan Banana Muffins (Chapter 6)

• Lunch: Turkey Reuben Sandwiches (Chapter 7)

• Dinner: Lemon-Herb Grilled Chicken Salad (Chapter 10)

MONDAY

• Breakfast: Banana Pancakes (Chapter 6)

• Lunch: Chipotle Lime Cod Fillets (Chapter 7)

• Dinner: Shrimp Taco Salad (Chapter 9)

TUESDAY

• Breakfast: Maple Pecan Banana Muffins (Chapter 6)

• Lunch: Turkey Reuben Sandwiches (Chapter 7)

• Dinner: Pulled-Chicken BBQ Sandwiches (Chapter 10)

WEDNESDAY

• Breakfast: Banana Pancakes (Chapter 6)

• Lunch: Chipotle Lime Cod Fillets (Chapter 7)

• Dinner: Maryland Crab Cakes (Chapter 9)

THURSDAY

• Breakfast: Maple Pecan Banana Muffins (Chapter 6)

• Lunch: Turkey Reuben Sandwiches (Chapter 7)

• Dinner: Greek Butterflied Chicken (Chapter 10)

FRIDAY

• Breakfast: Banana Pancakes (Chapter 6)

• Lunch: Chipotle Lime Cod Fillets (Chapter 7)

• Dinner: Chicken and Bean Protein Burritos (Chapter 10)

SATURDAY

• Breakfast: Maple Pecan Banana Muffins (Chapter 6)

• Lunch: Turkey Reuben Sandwiches (Chapter 7)

• Dinner: Tuscan-Style Slow Cooker Chicken (Chapter 10)