what do you mean by “smoothie bowl” with yogurt, berries, and cocao nibs, nut butter… what do we use for the smoothie part–the yogurt? The first step is to calculate your daily calorie requirements for building muscle. Dinner | Slow Cooker Tuna Casserole, Salad with Dressing and Unsweet Applesauce add extra Tuna for 1 Full Red (1 Red, 1 Orange, 2 Yellow, 2 1/2 Green, 1 Purple, Snacks | Smoothie Bowl with Yogurt, Berries, Cocao Nibs, Nut Butter (2 Red, 2 Purple, 3 Tsp), Cloud Bread with Ham, Turkey, and Mayo, Veggie Sticks and Crackers (2 2/3 Red, 1 1/2 Yellow, 2 Green, 2 Tsp), Tropical Mango Sundae add Extra Purple of Fruit (1 Yellow, 1 Purple). This 21 Day Fix meal plan covers the 2,500 - 2,800 calorie range for bracket F. It's an easy to follow, healthy meal plan! My 21 Day Fix Meal Plan F is set up for Monday through Friday. I just have to cover this point because it’s amazing how many people get confused over this and unnecessarily obsess and stress over small discrepancies. In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. This site contains affiliate links. And you don’t have to eat the meals as they are. 0000114248 00000 n
A lot of bodybuilders go through periods of “bulking” where they increase body mass (muscle and fat), followed by a “cutting” phase where the excess body fat is burned off later. Each recipe that I’ve included also has a link so you can see the full recipe, tips, notes, and nutritional info from the creator. 0000157831 00000 n
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For example, if you were changing Tinned Tuna for Pork Loin Steaks, you must make sure that the protein/carbs/fats content remains about the same. Simply consume foods within the region of your daily targets. Eggs are another very versatile food that is used a lot in this nutrition plan. Be sure to stick with lean proteins such as egg whites, fish, white chicken and turkey mean, and whey or soy isolate supplements. What matters most with this, is that you’re in a slight calorie surplus each day, and that you’re hitting as close to your daily macronutrient targets as possible. Adding sauces, spices or seasoning won’t knock the calorie and macronutrient profiles off by much, so feel free to cook the foods to your desired taste – make them edible. It’s my recommendation that you eat 4 – 6 meals per day, as this is most optimal for growth. Plus, you’ll look like crap from start to finish.
*to download this meal plan, please scroll to the bottom of the post and enter your email*, Breakfast | Lemon Blueberry Oatmeal, Scrambled Eggs and Spinach & EVOO (1 Red, 1 Yellow, 1 Green, 1 Purple, 2 Tsp), Lunch | 2 Servings Carne Asada Tostadas with Fresh Fruit and a few Crackers (2 Red, 2 Yellow, 1 1/2 Green, 1 Purple), Dinner | Egg Roll in a Bowl extra 1/2 R Protein and Applesauce (1 Red, 1 Yellow, 2 Green, 1 Tsp), Snacks | Smoothie: Yogurt, Fresh Fruit, Spinach, Ground Flax Seed, Avocado, Cacao Nibs (1/2 Red, 1 Orange, 2 Green, 1/2 Blue, 1 Purple, 2 Tsp), 2 Servings Buffalo Chicken Dip with Crackers and Veggie Sticks (2 1/2 Red, 1 Yellow, 1 1/2 Green, 1/2 Blue), Fresh Fruit, Cacao Nibs, Nut Butter (2 Purple, 3 Tsp), Breakfast | French Toast (1/2 Red, 1 Yellow, 1 Purple, 2 Teaspoon) 2 Eggs with Shredded Cheese ( 1 Red, 1/2 Blue) Sautéed Spincah ( 1 Green), Lunch | Drunken Noodles (1 Red, 1 Yellow, 2 Green) Steamed Broccoli with EVOO (2 Green, 1 Teaspoon), Dinner | 2 Servings Stuffed Pepper Soup with Sweet Potato and Fresh Fruit (1 Red, 2 Yellow, 1 1/2 Green, 1 Purple), Snacks | Fresh Fruit, Yogurt, Nut Butter (1 Red, 2 Purple, 2 1/2 Tsp), Hard Boiled Eggs, Carrot Sticks, Hummus, Olives, Whole Wheat Crackers (1 1/2 Red, 1 Orange, 1 Yellow, 1 1/2 Green, 1/2 Blue), Cottage Cheese with Cacao Nibs (1 Red, 1 1/2 Teaspoon) Blueberries (1 Purple), Breakfast | Breakfast Fried Rice, Yogurt with Berries (2 1/2 Red, 1 Yellow, 1/2 Green, 2 Purple), Lunch | Chicken Salad (1 1/4 Red, 1 Purple, 1 1/2 Teaspoon, 1 Green, 1/2 Blue), Dinner | Minestrone 2 Portions (3 Green, 2 Yellow) Salad with Cheese and Dressing (2 1/2 Green, 1/2 Blue, 1 Orange), Snacks | Hard Boiled Eggs, Carrot Sticks, Crackers, Apples with Nut Butter (1 Red, 1 Yellow, 1 Green, 3 Purple, 2 Tsp), Crackers with Mayo & Turkey Bacon (1 1/4 Red, 1 Yellow, 1 1/2 Tsp), Chocolate PB Wonder Whip with Cacao Nibs (1 Red, 2 Tsp), Breakfast | Banana Pancakes with Turkey Bacon, and Sauted Spinach with EVOO (1 Red, 2 Green, 2 Purple, 2 Tsp), Lunch | Grilled Salmon with Roasted Carrots and Asparagus Topped with Sesame Seeds and EVOO add Rice or Quinoa (2 Red, 1 Orange, 2 Yellow, 1 1/2 Green, 2 Tsp), Dinner | Healthy Spaghetti Sauce and Pasta Add Ground Chicken or Beef and Fresh Veggies (1 Red, 2 Yellow, 2 1/2 Green, 1 Tsp), Snacks | Yogurt with Fruit and Nut Butter (1 Red, 1 Purple, 1 Tsp), Quesadilla with Cheese, Salsa, Veggies, Chicken, and EVOO to Sauté (1 Red, 1 Yellow, 2 Green, 1 Blue, 1 Tsp), Cottage Cheese with Fruit and Nut Butter (1 Red, 2 Purple, 1 Tsp), Breakfast | Fajita Breakfast Casserole with double veggie (1 Red, 2 Green, 2 Teaspoons) Banana (2 Purple), Lunch | 2 Servings Lettuce Wraps, Celery with Nut Butter (1/3 Red, 3 1/2 Green, 2 Tsp).
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It is important to understand that there are many different fats and that healthy fats are not to be among the others when considering a diet for lean muscle. This 21 Day Fix meal plan covers the 2,500 – 2,800 calorie range for bracket F. It’s an easy to follow, healthy meal plan! If anyone ever told you, “Eat big to get big,” they were right – and very wrong. Before you start, you need to be critical about your current body fat levels. Remember, you’re looking for your lean body weight, not your entire body weight. Grilled Salmon with Lemon Rosemary Butter. Important Note: As I mentioned at the start of this guide, you don’t need to stress about getting your calorie requirements dead on. Organic Peanut Butter (1 tablespoon)Calories: 105Protein: 4gCarbs: 4gFat: 9g, Extra Virgin Olive Oil (1 tablespoon)Calories: 120Protein: 0gCarbs: 0gFat: 14g, Walnuts 28g (1oz)Calories: 185Protein: 4.3gCarbs: 3.9gFat: 18.5g, Almonds 28g (1oz)Calories: 164Protein: 6gCarbs: 5.6gFat: 14.4g, Flaxseed Oil (1 tablespoon)Calories: 120Protein: 0gCarbs: 0gFat: 13.6g, Avocado (180g)Calories: 301Protein: 3.9gCarbs: 15.6gFat: 27.7g, Coconut Oil (1 tablespoon)Calories: 117Protein: 0gCarbs: 0gFat: 13.6, Fresh Salmon Fillet 140g (cooked)Calories: 275Protein: 27.2gCarbs: 0gFat: 18.3g, Flaxseed (4 tablespoons)Calories: 220Protein: 8gCarbs: 12gFat: 18g. Not everyone is going to like Salmon, not everyone is going to like Tuna, not everyone is going to like peanut butter. Add seasoning, spices, or sauces to enhance the flavour of your otherwise bland dish. If you’re changing one lean protein food that provides 30g of protein, then make sure that your replacement food provides an equal amount of protein.
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