45/30/25: 2700-3000 Meal Plan (Fat Loss) Matthew

Low fat/high protein for fat loss and muscle gain:

Macro split : 40% carbs (250 g), 35% protein (218 g), 20% fat (69 g)



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Monday

Health Highlights

Breakfast

Snack 1

The ingredients in this recipe were replaced, please, modify its title and instructions
Blueberry Peanut Butter Protein Smoothie
5 min
Blueberry Peanut Butter Protein Smoothie

Lunch

Chicken breast, boneless, skinless

8 oz

Broccoli, raw

1 cup

Barilla ProteinPlus Farfalle

2 2 oz

H-E-B Extra Virgin Olive Oil

1 tbsp

Snack 2

The ingredients in this recipe were replaced, please, modify its title and instructions
Protein Overnight Oats
20 min
Protein Overnight Oats

Honey, raw

0.50 tbsp

Dinner

Zucchini

200 gm

Sweet potato

8 oz

Beef, top sirloin, lean

8 oz

Carrots

200 gm

H-E-B Extra Virgin Olive Oil

1 tbsp

Misc. Snacks

The ingredients in this recipe were replaced, please, modify its title and instructions
Protein Ice Cream
10 min
Protein Ice Cream

Tuesday

Health Highlights

Breakfast

Snack 1

The ingredients in this recipe were replaced, please, modify its title and instructions
Blueberry Peanut Butter Protein Smoothie
5 min
Blueberry Peanut Butter Protein Smoothie (leftovers)

Lunch

H‑E‑B Ground Turkey Breast 99% Lean

6 1 ounces

Lettuce, romaine

3 cup

Salsa, ready-to-serve, low sodium, hot/medium

4 tbsp

Avocado

45 gm

Cheddar cheese

24 gm

Central Market Organics Low Sodium Black Beans

300 gm

Snack 2

Dymatize® ISO 100® Whey Protein Isolate

Dymatize® ISO 100® Whey Protein Isolate

1 scoop

H-E-B MooTopia Lactose Free 2% Reduced Fat Milk

1 Cup (s)

Apple

1 large

MaraNatha All Natural Raw Creamy Almond Butter

1 Tbsp

Dinner

HEB Cracked Pepper Caesar Chopped Salad Kit

2 Cup (s)

Shrimp, raw

8 oz
Central Market Israeli Couscous

Central Market Israeli Couscous

100 gm

Misc. Snacks

The ingredients in this recipe were replaced, please, modify its title and instructions
Protein Ice Cream
10 min
Protein Ice Cream (leftovers)

Wednesday

Health Highlights

Breakfast

Snack 1

The ingredients in this recipe were replaced, please, modify its title and instructions
Blueberry Peanut Butter Protein Smoothie
5 min
Blueberry Peanut Butter Protein Smoothie (leftovers)

Lunch

Chicken thighs, boneless, skinless

10 oz

Butternut squash

250 gm

Brussels sprouts

250 gm

H-E-B Extra Virgin Olive Oil

1 tbsp

H-E-B Frozen Wild Rice

250 gm

Snack 2

The ingredients in this recipe were replaced, please, modify its title and instructions
Honey Mustard Turkey Spinach Sandwich
5 min
Honey Mustard Turkey Spinach Sandwich

Dinner

Lentil medley, raw

75 gm

Asparagus

200 gm

Feta cheese

1 oz
Broccoli

Broccoli

200 gm
The ingredients in this recipe were replaced, please, modify its title and instructions
Oven Baked Tilapia With H-E-B Pesto
35 min
Oven Baked Tilapia With H-E-B Pesto

Misc. Snacks

The ingredients in this recipe were replaced, please, modify its title and instructions
Protein Ice Cream
10 min
Protein Ice Cream (leftovers)

Thursday

Breakfast

Lunch

Dinner

Friday

Health Highlights

Breakfast

Egg

1 jumbo egg

Baby spinach

1 cup
Food For Life Ezekiel 4:9 Sprouted Grain English Muffin

Food For Life Ezekiel 4:9 Sprouted Grain English Muffin

1 muffin

Strawberries

166 gm

Egg white

245 gm

Avocado

35 gm

Lunch

Dinner

Saturday

Health Highlights

Breakfast

Egg

1 jumbo egg

Egg white

245 gm

Gouda cheese

1 oz

Banana (s)

120 gm

Bob's Red Mill Gluten Free Quick Cooking Oatmeal

40 gm

Lunch

Dinner

Sunday

Health Highlights

Breakfast

H-E-B Organics Maple Syrup

15 ml

Bob's Red Mill Gluten Free Quick Cooking Oatmeal

60 gm

Egg

2 jumbo egg

Blueberries

50 gm

Egg white

319 gm
Mix egg white, egg and oats together to make pancake batter. Cook on skillet. Top with fruit and maple syrup.

Lunch

Dinner



Jessica Brasher
Jessica Brasher
RDN, LDN

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