7 day meal plan - stephanie hnatiuk performance nutrition...2020/08/27 · 7 day meal plan for...

7 DAY MEAL PLANfor

Sample Muscle Building Meal Plan

Steph Hnatiuk , RD CDE+1 (204) [email protected]

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Soy M

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Easiest TurkeySand

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Steph H

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h.hnatiuk@gm

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SAMPLE 'S CARE PLAN OVERVIEW

This sample meal plan is for athletes who want to build more muscle. Each day contains an average of 2200 calories per day. You mayneed more or less than this amount based on your personal training schedule, body size, and goals. For a personalized meal plancreated for your unique needs, consult your Registered Dietitian

PHYSICAL ACTIVITY

This sample meal plan is for athletes with a moderate level of physical activity who are working on building muscle

SUPPLEMENTS

There are no supplement recommendations included with this sample meal plan. Please consult your Registered Dietitian forpersonalized supplement advice!

ADDITIONAL RECOMMENDATIONS

This meal plan was created as a sample and is not intended for any specific athletes. Is is also not a replacement for personalizedmedical or nutrition advice. Please use this meal plan as a general guideline only and consult your Registered Dietitian for tailorednutrition recommendations.


GROCERY LIST

BAKERY

1 loaf of French Bread Baguette 1 package (6 ct) of Whole Wheat Hamburger Buns

BAKING GOODS

⁄ pounds of Chia Seeds 1 container (8 oz) of Cocoa Powder

1 package (16 oz) of Granulated Sugar 1 package (7-8 oz) of Unsweetened Coconut Flakes

1 bottle (2 fl oz) of Vanilla Extract

BEVERAGES

1 package (16 oz) of Brown Rice Protein Powder (Vanilla) 1 bottle (12 fl oz) of Coconut Water

1 container (2 lb) of Whey Protein Powder

BREADS / CEREALS

⁄ pounds of Granola ⁄ pounds of Rolled Oats

1 loaf (24 oz) of White Bread 1 loaf of Whole Grain Bread

1 loaf (24 oz) of Whole Wheat Bread

CANNED / JAR GOODS

1 jar (12 oz) of Almond Butter 1 can (8 oz) of Canned Pineapple Chunks in Juice

1 jar (6 oz) of Kalamata Olives 1 jar (8-10 oz) of Raspberry Jam

1 jar (16 oz) of Sunflower Seed Butter

DAIRY

1 quart of Almond Milk (Unsweetened) 1 block (12 oz) of Cheddar Cheese

1 container (16 oz) of Cottage Cheese 1 package (8 oz) of Cream Cheese

1 half dozen Eggs 1 tub (12 oz) of Mozzarella Balls in Oil

3 containers (8 oz) of Plain Greek Yogurt 9 containers (8 oz) of Plain Low-Fat Greek Yogurt

1 container (15 oz) of Ricotta Cheese 1 half gallon of Soy Milk (Unsweetened)

2 containers (6 oz) of Soy Yogurt 1 package (7.5 oz) of String Cheese (Mozzarella, Low Sodium)

DELI

1 container (10 oz) Hummus

FROZEN FOODS

2 packages (12 oz) of Frozen Blueberries 1 package (20 oz) of Frozen Grilled Chicken Breast Strips

1 package (16 oz) of Frozen Pineapple 1 package (16 oz) of Frozen Strawberries 1 package (10 oz) of Frozen Unsweetened Cherries 3 packages (12 oz) of Mixed Frozen Berries

1 package (10 oz) of Prepared Veggie Burgers 1 pint of Vanilla Ice Cream

INTERNATIONAL / ETHNIC

1 package (10 ct) of Flour Tortillas (Taco)

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EWG Recommends to buy organic


GROCERY LIST

INTERNATIONAL / ETHNIC

1 package (8 ct) of Whole Wheat Tortillas

MEATS / SEAFOOD

⁄ pounds of Large Raw Shrimp (Peeled & Deveined) ⁄ pounds of Medium Raw Shrimp (Peeled & Deveined)

⁄ pounds of Scallops ⁄ pounds of Sliced Deli Turkey

PASTA / RICE / BEANS

⁄ pounds of Quinoa

PRODUCE

1 Avocados 3 Banana

1 pint of Blackberries 1 pint of Blueberries

3 Carrots 1 bunch of Celery 1 quart of Cherry Tomatoes 2 Cucumber 1 bunch of Fresh Basil 1 bunch of Fresh Cilantro

1 package (1 oz) of Fresh Mint 1 bunch (2 oz) of Fresh Parsley

1 bulb of Garlic 1 head of Green Leaf Lettuce

1 Kiwifruit 1 Lemon

1 Limes 1 Mangoes

3 Oranges 1 Peaches 1 Pear 1 pint of Raspberries

1 bag (6 oz) of Raw Spinach 1 Red Apples 1 head of Red Cabbage ⁄ pounds of Red Grapes 1 Red Onions 2 quarts of Strawberries ⁄ pounds of Sugarsnap Peas 4 Tangerine

2 Tomatoes 2 Zucchini

SNACKS

1 package (4-5 oz) of Air-popped Popcorn 1 bag (8 oz) of Hemp Seeds

⁄ pounds of Mixed Nuts Unsalted 1 package (10 oz) of Pretzels

1 bag (12 oz) of Raisins ⁄ pounds of Sliced Almonds

⁄ pounds of Sunflower Seeds 1 box (9-10 oz) of Triscuits

⁄ pounds of Whole Almonds

SPICES / CONDIMENTS

1 bottle (8-9 fl oz) of Balsamic Vinegar 1 bottle (18 oz) of Barbecue Sauce

1 jar (2 oz) of Cumin 1 jar (2 oz) of Curry Powder

1 jar (1 oz) of Ground Cinnamon 1 bottle (2 oz) of Ground Ginger

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GROCERY LIST

SPICES / CONDIMENTS

1 bottle (12 oz) of Honey 1 jar (15 oz) of Mayonnaise

1 bottle (16 fl oz) of Olive Oil 1 jar (1 oz) of Paprika

1 jar (1-2 oz) of Red Pepper Flakes 1 bottle (5 fl oz) of Soy Sauce (Reduced Sodium)

1 bottle (28 oz) of Sriracha Sauce 1 packet (1-2 oz) of Taco Seasoning

1 bottle (5 fl oz) of Toasted Sesame Oil 1 bottle (8 oz) of Yellow Mustard



RECIPE

Protein Overnight Oats

By: Eating Bird Food

Servings: 1

⁄ cup old fashioned oats⁄ cup almond milk

1 tablespoon vanilla rice protein powder⁄ tablespoon chia seeds⁄ teaspoon vanilla extract⁄ teaspoon cinnamon

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TOPPINGS2 cups frozen blueberries1 tablespoon sliced almonds1 tablespoon almond butter

NUTRITION INFORMATION PER SERVING

Protein: 25g, Total Fat: 19g, Carbs: 71g,Calories: 532kcal,

For more nutrition information go towww.eatlove.is

DIRECTIONS

1. Combine all ingredients (except toppings) in a smallcontainer, seal with a lid and place in the fridgeovernight.

2. Bring out of the fridge in the morning and stir. You'llnotice that the protein powder, oats and chia seedssoak up a lot of the liquid so you may want to add alittle more almond milk or water before serving.

3. Top with toppings of your choice and enjoy.

PORTIONS

How much should I eat?

100%

Sample


RECIPE

Cottage Cheese Cucumber Boats

By: Ranelle Kirchner, Chef RDN

Servings: 1

1 cucumber cut in half lengthwise⁄ cup Low-Fat Cottage Cheese

1 tablespoon raisins⁄ cup parsley chopped⁄ teaspoon cumin

1 dash pepper

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Protein: 17g, Total Fat: 1.72g, Carbs: 25g,Calories: 172kcal,


DIRECTIONS

1. Remove seeds of cucumber by carefully scrapingthe seeds out using the tip of a spoon. Start at oneend and finish towards the other. Set the cucumberboats aside.

2. Mince cucumber seeds. In a small bowl, combine theseeds, cottage cheese, raisins, parsley, cumin, andpepper.

3. Fill each cucumber boat with the cottage cheesefilling.

PORTIONS


100%

Sample


RECIPE

Balsamic Strawberries & Ice Cream

By: Everyday EatLove

Servings: 4

3 cups strawberries chopped1 teaspoon sugar2 tablespoons balsamic vinegar2 cups vanilla ice cream


Protein: 3.11g, Total Fat: 7.6g, Carbs: 27g,Calories: 184kcal,


DIRECTIONS

1. Put the strawberries in a bowl, add the balsamic andsugar. Mix carefully until fully combined.

2. Serve over ice cream.

PORTIONS


25%

75% Sample

Leftovers


RECIPE

Chicken & Caprese Bento


Servings: 1

2 6-inch slices baguette10 red grapes1 ounce mozzarella balls drained, sliced8 cherry tomatoes halved1 tablespoon basil sliced3 ounces grilled chicken1 tablespoon olives




DIRECTIONS

1. Wash and prepare red grapes, cherry tomatoes, andbasil.

2. Chop grilled chicken.3. Place halved cherry tomatoes on a plate. Alternate

with mozzarella slices and sprinkle basil on top.4. Serve with baguette slices and olives. Alternatively,

pack into a lunch box for later consumption.

PORTIONS


100%

Sample


RECIPE

Tangerine


Servings: 1

1 tangerine peeled, sliced




DIRECTIONS

1. Wash, peel, slice, and serve.

PORTIONS


100%

Sample


RECIPE

Sunbutter & Jam with Soy MilkProtein Shake


Servings: 1

Sandwich2 slices white bread2 tablespoons sunbutter2 tablespoons jam

serve with12 fluid ozs soy milk1 ⁄ tablespoons protein powder1

2




DIRECTIONS

1. Toast the bread.2. Spread sunbutter on one slice and jam on the other.

Press both slices together.3. Mix soy milk and protein powder together. Serve

altogether.

PORTIONS


100%

Sample


RECIPE

Warm Berry Honey Parfait w/Superfood Seeds


Servings: 1

1 cup low fat Greek yogurt1 cup frozen berries1 tablespoon chia seeds1 tablespoon hemp seeds1 tablespoon honey




DIRECTIONS

1. Place fruit in a bowl and microwave for 1-2 minutesuntil warm. Top with Greek yogurt and chia/hempseeds, and drizzle with honey.

PORTIONS


100%

Sample


RECIPE

Rise & Shine Smoothie Bowl (HP)


Servings: 1

⁄ cup coconut water⁄ avocado pitted and peeled

1 cup spinach1 tablespoon chia seeds1 cup frozen pineapple chunks1 scoop protein powder⁄ cup raspberries⁄ cup unsweetened coconut flakes

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DIRECTIONS

1. Place coconut water, avocado, spinach, chia andpineapple into a high performance blender. Makesure the lid is secure and blend for 1 minute. Stopblending and use a wooden spoon to push theingredients down closer to blades. Continue toblend as needed. Add a few teaspoons of water ifneeded to reach desired consistency.

2. Top with raspberries and coconut flakes.

PORTIONS


100%

Sample


RECIPE

Almond Butter & Jelly Bento withSoy Milk


Servings: 1

⁄ cup carrots sliced⁄ cup celery sliced⁄ cup strawberries

2 slices whole wheat bread1 tablespoon almond butter1 tablespoon jam1 cup popcorn1 tablespoon hummus1 cup soy milk

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DIRECTIONS

1. Wash and prepare carrots, celery, and strawberries.2. Toast bread if desired.3. Spread almond butter onto one slice of bread and

jam onto the other. Press the two slices together.4. Serve altogether with popcorn, hummus, and soy

milk. Alternatively, pack into a lunch box for laterconsumption.

PORTIONS


100%

Sample


RECIPE

Banana & Greek Yogurt


Servings: 1

1 tablespoon banana peeled, sliced⁄ cup plain Greek yogurt

1 sprinkle cinnamon

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DIRECTIONS

1. Serve banana with Greek yogurt. Sprinkle withcinnamon if desired.

PORTIONS


100%

Sample


RECIPE

Veggie Burger Bento


Servings: 1

⁄ cup sugarsnap peas1 cup popcorn1 tangerine1 veggie burger⁄ avocado sliced

1 whole wheat bun1 tablespoon hummus

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DIRECTIONS

1. Wash and prepare sugarsnap peas. Slice quarteravocado.

2. To prepare veggie burger from frozen, heat a panover medium heat.

3. Once hot, place veggie burger onto pan. Cook untilbrown, about 7 minutes. Flip over and let cook foran additional 4 minutes.

4. Toast whole wheat bun if desired.5. Place veggie burger onto one half of bun. Top with

sliced avocado and place remaining bun on top.6. Serve altogether with popcorn, clementine, and

hummus. Alternatively, pack into lunch box for laterconsumption.

PORTIONS


100%

Sample


RECIPE

Strawberries & Greek Yogurt


Servings: 1

1 cup whole strawberries⁄ cup plain Greek yogurt

1 sprinkle cinnamon

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DIRECTIONS

1. Wash and slice strawberries. Serve with Greekyogurt.

2. Sprinkle yogurt with cinnamon if desired.

PORTIONS


100%

Sample


RECIPE

Creamy Berry Honey Parfait w/Superfood Seeds


Servings: 1

1 cup whole milk Greek yogurt1 cup frozen berries1 tablespoon chia seeds1 tablespoon hemp seeds1 tablespoon honey




DIRECTIONS

1. Place fruit in a bowl and microwave for 1-2 minutesuntil warm. Top with Greek yogurt and chia/hempseeds, and drizzle with honey.

PORTIONS


100%

Sample


RECIPE

Ricotta Crackers and Pear


Servings: 1

6 multigrain crackers⁄ cup part-skim ricotta

1 teaspoon honey1 pear sliced

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DIRECTIONS

1. Spread ricotta on crackers and drizzle honey overtop. Serve with pear.

PORTIONS


100%

Sample


RECIPE

Easiest Turkey Sandwich


Servings: 1

2 slices whole wheat bread1 tablespoon mustard1 slice turkey breast1 tomato sliced⁄ cup green leaf lettuce

1 orange

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DIRECTIONS

1. Spread a slice of bread with mustard. Top withlettuce, tomato, and turkey. Top with another sliceof bread.

2. Serve with orange.

PORTIONS


100%

Sample


RECIPE

Blueberries, Sunflower Seeds &Greek Yogurt


Servings: 1

1 cup blueberries⁄ cup plain Greek yogurt

1 sprinkle cinnamon2 tablespoons sunflower seeds

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DIRECTIONS

1. Wash blueberries.2. Serve with sunflower seeds and Greek yogurt.3. Sprinkle yogurt with cinnamon if desired.

PORTIONS


100%

Sample


RECIPE

BBQ Veggie Burger


Servings: 1

1 veggie patty thawed1 whole wheat bun1 teaspoon BBQ sauce⁄ slice cheddar cheese

1 slice red onion1 cup green lettuce1 cup pineapple

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DIRECTIONS

1. Cook the burger in the microwave according topackage instructions or on the grill.

2. Place patty on bun with sauce. Top with cheese,onion, and lettuce. Serve with pineapple.

PORTIONS


100%

Sample


RECIPE

Egg, Cheese & Apple


Servings: 1

1 string cheese1 egg hard boiled⁄ apple1

2




DIRECTIONS

1. Place egg in a saucepan and cover with water. Bringwater to a boil. Once boiling, cover the pan with a lidand turn off the stove. Let stand for 10-12 minutes.

2. Strain water, and run egg under cool water. Peel eggand serve with cheese stick and apple.

PORTIONS


100%

Sample


RECIPE

Orange Sprinkled with Cinnamon

By: EatLove

Servings: 1

1 orange sliced⁄ teaspoon cinnamon1

4




DIRECTIONS

1. Slice orange and sprinkle with cinnamon.

PORTIONS


100%

Sample


RECIPE

Beam Me Up Smoothie


Servings: 2

1 cup soy milk1 ⁄ cups spinach⁄ cup mint

2 bananas peeled1 ⁄ cups frozen strawberries

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DIRECTIONS

1. Place all the ingredients into a high performanceblender. Blend for at least 45 seconds starting lowand moving to high until fully smooth. Add a few icecubes, if needed, for desired consistency.

2. Store any leftovers fully covered in the refrigeratorfor up to 24 hours.

PORTIONS


50%

50%

Sample

Leftovers


RECIPE

Soy Cherry Hemp CreamsicleSmoothie


Servings: 1

1 cup frozen cherries1 cup soy milk1 cup soy yogurt1 tablespoon hemp seeds




DIRECTIONS

1. Place fruit, yogurt, milk, and hemp seeds in ablender and liquify.

PORTIONS


100%

Sample


RECIPE

Blackberries, Trail Mix & GreekYogurt


Servings: 1

1 cup blackberries⁄ cup plain Greek yogurt

1 sprinkle cinnamon2 tablespoons mixed nuts2 tablespoons raisins

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DIRECTIONS

1. Wash blackberries.2. Serve with Greek yogurt, mixed nuts, and raisins.3. Sprinkle yogurt with cinnamon if desired.

PORTIONS


100%

Sample


RECIPE

Baked Scallops with RoastedVeggies


Servings: 1

Scallops & veggies6 ounces scallops2 teaspoons olive oil1 teaspoon paprika1 dash salt1 dash pepper2 cups zucchini chopped10 cherry tomatoes halved⁄ lemon1

2

Serve with1 cup cooked brown rice




DIRECTIONS

1. Cook brown rice according to package instructions,or see link for EatLove instructions.

2. Preheat oven to 350 F.3. Wash and prepare vegetables.4. Toss scallops in olive oil and paprika. Season with

salt and pepper.5. Add scallops, zucchini, and tomatoes to a baking

dish lined with foil. Place into the oven and bakeuntil scallops are fully cooked, about 25 minutes.

6. Remove baking sheet from the oven. Transferscallops and vegetables to a serving plate anddrizzle with lemon juice.

7. Serve with brown rice.

PORTIONS


100%

Sample


RECIPE

Tangerine, Sunflower Seeds &Greek Yogurt


Servings: 1

1 tangerine⁄ cup plain Greek yogurt


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DIRECTIONS

1. Wash, peel and slice tangerine.2. Serve with sunflower seeds and Greek yogurt.3. Sprinkle with cinnamon if desired.

PORTIONS


100%

Sample


RECIPE

Cucumber Mint Roll-Up

By: Ranelle Kirchner, Chef RDN

Servings: 1

1 tortilla1 tablespoon cream cheese⁄ cup cucumber chopped

1 tablespoon mint chopped

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Protein: 5.3g, Total Fat: 9g, Carbs: 22g,Calories: 186kcal,


DIRECTIONS

1. Apply cream cheese to tortilla and layer on thecucumbers and mint, then roll from one end to theother.

PORTIONS


100%

Sample


RECIPE

Sriracha Slaw Shrimp Tacos

By: Stephanie Lee Nutrition

Servings: 1

Sriracha Slaw1 tablespoon mayonnaise1 tablespoon plain low-fat Greek yogurt⁄ teaspoon sriracha sauce⁄ lime juiced⁄ clove garlic minced⁄ cup red cabbage shredded⁄ cup carrot shredded

2 tablespoons red onion sliced1 tablespoon cilantro

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Shrimp Tacos⁄ pound shrimp peeled & deveined⁄ tablespoon olive oil⁄ clove garlic minced⁄ teaspoon taco seasoning

2 flour tortillas (taco sized)s⁄ lime cut into wedges

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DIRECTIONS

1. In a large bowl add the mayonnaise, Greek yogurt,sriracha, lime juice and garlic. Stir well to combine.Then add the red cabbage, carrots, red onion, andcilantro. Toss the slaw to combine. Add salt andpepper to taste. Cover and refrigerate.

2. Add oil in a large skillet over medium-high heat. Patthe shrimp dry and place in a bowl. Toss with garlicand taco seasoning. Add the shrimp to the hot panand sauté for 2-4 minutes per side, flippingoccasionally, until the shrimp are cooked through.

3. Heat tortillas per package instructions. Spoonsriracha slaw generously over warm tortillas, thentop with 3-4 shrimp. Serve tacos with lime wedgeson the side.

4. Serving size is 2 tacos per person.

PORTIONS


100%

Sample


RECIPE

Mango, Sunflower Seeds & GreekYogurt


Servings: 1

⁄ cup mango⁄ cup plain Greek yogurt


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DIRECTIONS

1. Wash, peel and slice mango.2. Serve with sunflower seeds and Greek yogurt.3. Sprinkle with cinnamon if desired.

PORTIONS


100%

Sample


RECIPE

Chocolate Almond Smoothie Bowl


Servings: 1

Smoothie⁄ banana frozen⁄ cup low-fat greek yogurt

1 tablespoon almond butter2 teaspoons cocoa powder⁄ teaspoon vanilla extract

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Toppings1 tablespoon almonds slivered⁄ tablespoon banana sliced

1 teaspoon chia seeds

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DIRECTIONS

1. Place the bananas, yogurt, almond butter, cocoapowder and vanilla extract in a high performanceblender and blend for 1-1/2 minutes.

2. Transfer to a bowl and garnish with toppings.

PORTIONS


100%

Sample


RECIPE

Shrimp Fried Brown Rice


Servings: 1

1 ⁄ cups cooked brown rice1 egg whisked1 tablespoon sesame oil2 teaspoons low-sodium soy sauce1 clove garlic minced1 teaspoon ground ginger5 ounces shrimp cooked2 cups spinach chopped

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DIRECTIONS

1. Sauté the first 6 ingredients for 4 minutes.2. Add shrimp and cook for 3 minutes.3. Add spinach, cover and cook for another 2 minutes.

PORTIONS


100%

Sample


RECIPE

Grapes


Servings: 1

15 red grapes




DIRECTIONS

1. Wash grapes and serve.

PORTIONS


100%

Sample


RECIPE

Tropical Yogurt Bowl

By: Molly Cleary, MS RD

Servings: 1

⁄ cup plain Greek yogurt1 kiwi⁄ peach sliced

1 tablespoon granola2 tablespoons coconut flakes

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DIRECTIONS

1. Scoop yogurt from container into serving bowl.2. Top yogurt with fruit, then granola and coconut

flakes. Serve.

PORTIONS


100%

Sample


RECIPE

RECIPE

Simple Curried Quinoa with GrilledShrimp


Servings: 1

6 ounces shrimp1 tablespoon olive oil⁄ cup water⁄ cup quinoa⁄ teaspoon curry powder

1 cup cucumber diced1 teaspoon red pepper flakes

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DIRECTIONS

1. Toss the shrimp in olive oil and broil for 3-5 minutesuntil fully cooked.

2. Bring water and quinoa to a boil and cover for about10 minutes until cooked.

3. Toss quinoa with curry powder, cucumber and redpepper flakes.

PORTIONS


100%

Sample


RECIPE

RECIPE

Pretzels & Hummus


Servings: 1

2 tablespoons hummus1 ounce pretzels




DIRECTIONS

1. Serve pretzels with hummus.

PORTIONS


100%

Sample


7 day meal plan - stephanie hnatiuk performance nutrition...2020/08/27 · 7 day meal plan for...

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