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Balanced 4-Week Meal Plan

The 4-week meal plan was created for someone with these specific requirements and food type and example only.

Please use TDEE Calculator to determine your calories. This will be the meal plan you will follow for the next four weeks. There is one week of meals written down that you will alternate between, meaning the first week should be followed as written and for the rest, you can switch between days as you like.

The day you decide to begin the program you should take your weight first thing in the morning. You don’t have to weigh yourself every day, once a week is enough. At the end of the first week, beginning of the second we will see how the program works for you and if needed we can make adjustments to the current plan. If you follow the meals below you don’t need to track any macros because they are already pre-calculated for you. But if you decide to add or change something the macros should fit in with the plan so that way you stay on track. The only things to really track at this time would be overall calories, protein, carbohydrates, and fat.

We will begin by doing a high protein, moderate carbohydrate, and low-fat program. As we go we can, of course, make adjustments and try different things because as your weight changes and your fitness program the nutritional needs will as well. The macros will be divided into 50% protein, 30% carbohydrates, 20% fat. I don’t expect you to have macros exactly in those numbers, but they will give you the idea of what you should aim to have each day. Stay as close to the above numbers as you can. Like I said the 7 days below will give you the idea of how much food to eat and what that brakes down in any given meal. If for any reason you want to change something or are uncertain about a product just let me know and we can find the alternatives and make changes.

4 Week Nutrition Plan

1. No alcohol for the next four weeks.

2. No sugar other than fruit and Stevia.

3. Coffee black with stevia and unsweetened almond, cashew or other no carbs/sugar dairy alternative.

4. Tea, juice, energy drinks all sugar-free, low carb sweetened only with stevia.

5. No dairy, other than what is included in the meal plan.

6. Everything should preferably be prepared on cooking spray that is fat-free. The plan below allows the addition of 1 tablespoon of olive oil per day if necessary for dressing salad or cooking distributed between the meals.

7. Meat (chicken, turkey, steak, and ground) should preferably be grilled, or oven-baked, ground on cooking spray (or you can use that tablespoon of olive oil). Chicken can also be boiled if desired. Meat should be measured after cooking.

8. Vegetables should be boiled, steamed, raw or oven-roasted with cooking spray. All vegetables should be measured after cooking unless eating raw.

9. Graines like quinoa, pasta, the rice should be boiled only without added oils. Grains should be measured after cooking.

10. Seasonings are ok as long as they are salt-free and sugar-free (Mrs. Dash, for example, has many different choices and they are all salt-free). You can use salt, but not too much because salt can cause water retention and bloat.

11. You should consume at least 4 (16.9oz) water bottles throughout the day and about 6 bottles if you are training that day.

Day 1

Meal 1 – 2 large eggs, 4 egg whites, 1 cup spinach, 2oz boiled potato 1/2 cup cottage cheese, 1/2 cup blueberries

Meal 2 – 5oz chicken, 2 cups lettuce, 1 medium apple, 1 tablespoon natural sugar-free peanut butter

Meal 3 – 5oz turkey burger patty, 1 cup quinoa, 12 spears asparagus, 1/2 cup cucumber slices

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz chicken, 1/2 cup rice, 1 cup broccoli, 1/2 cup baby carrots

Day 2

Meal 1 – 4 large eggs, 1 cup broccoli, 2 slices Healthy Life Flaxseed bread, 1 tablespoon sugar-free jam

Meal 2 – 5oz chicken, 2 cups lettuce, 1 cup zucchini, 1/2 cup almonds

Meal 3 – 5oz deli turkey breast, 10 baby carrots, 2 tablespoons hummus

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz steak, 4oz baked potato, 1 cup mixed vegetables

Day 3

Meal 1 – 1 scoop protein powder, 1 large egg, 1 egg white, 4 tablespoons sugar-free jam

Meal 2 – 5oz deli turkey breast, 2 slices Healthy Life Flaxseed bread, mustard, lettuce 1/4 cup walnuts

Meal 3 – 5oz chicken, 12 spears asparagus, 1 cup quinoa

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz chicken, 2 cups mixed vegetables, 1/3 cup rice

Day 4

Meal 1 – 2 large eggs, 4 egg whites, 5oz deli turkey breast, 2oz boiled potato

Meal 2 – 5oz turkey burger patty, 1/2 cup quinoa, 2 cups mix broccoli/cauliflower

Meal 3 – 1 small banana, 2 tablespoons natural sugar-free peanut butter

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz chicken, 4 oz potato, 12 spears asparagus, 1/2 cup cottage cheese

Day 5

Meal 1 – 2 large eggs, 4 egg whites, 1 cup spinach, 2oz boiled potato 1/2 cup cottage cheese, 1/2 grapefruit

Meal 2 – 5oz chicken, 2 cups lettuce, 1 cup zucchini, 1/4 cup almonds

Meal 3 – 5oz turkey ground, 1 cup whole wheat pasta, 1/4 cup pasta sauce

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz steak, 2 cup mixed vegetables, 1/2 cup green grapes

Day 6

Meal 1 – 1 whole-wheat English muffin, 1 large egg, 1 slice cheddar cheese, 4 oz deli turkey breast, 1 cup mixed berries

Meal 2 – 5oz chicken, 12 spears asparagus, 1 cup quinoa

Meal 3 – 5oz deli turkey breast, 10 baby carrots, 2 tablespoons hummus

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz chicken, 1/2 cup rice, 1 cup broccoli, 1/4 cup mixed nuts salt-free

Day 7

Meal 1 – 1 scoop protein powder, 1 large egg, 1 egg white, 4 tablespoons sugar-free jam, 1 cup blueberries

Meal 2 – 5oz chicken, 2 cups riced cauliflower, 1/2 cup cottage cheese

Meal 3 – 5oz ground (or burger patty) 96% lean beef, 4oz potatoes, 1 cup zucchini, 1/2 cup pecans

Meal 4 – 1 scoop protein powder, 1 cup unsweetened almond milk

Meal 5 – 5oz chicken, 12 spears asparagus, 1/2 cup baby carrots