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Hammer Chisel Week Five Meal Plan

Hammer Chisel Week Five Meal Plan

Hammer Chisel Week Five Meal Plan

This Week’s Meal Prep Menu – Zach is traveling for a couple of days so I am doing meal plan for just me and the kiddos.

I start my day with Energize 30 min pre workout and depending on the workout have Recover within 30min of working out.

Breakfast (M/W/F): Egg, Tomato, Parsley, Goat Cheese Scramble w/ Toast & Almond Butter 1G 1R 1Y 0.5B 1tsp
Goat Cheese Egg Scramble Recipe
Breakfast (T/Th): 2 Boiled Eggs, Toast w/ Almond Butter, Strawberries 1R 1P 1Y 2tsp

Morning Snack (M/W/F): Shakeology & RX Bar 1G 1P 2R 0.5Y 1B
Morning Snack (T/Th): Shakeology 1G 1R 0.5P 0.5Y

Lunch (M/W): Egg Roll in a Bowl 1G 1R 0.5O
Egg Roll in a Bowl Recipe
Lunch (T/Th):  Chicken, Avocado, Lime Salad (using plain greek yogurt, adding spinach and rolling up in a Flatbread) 1R 1G 1Y 1B
Avocado Chicken Cilantro Salad Recipe
Lunch (F): Cilantro Lime Honey Salmon w/ Green Beans (jalapeño olive oil) 1G 1R 1tsp

Afternoon Snack (M/T/W/Th/F): Sliced Apple w/ Almond Butter

Dinner (M): Italian Chicken, Spaghetti Squash w/ Mushrooms & Parmesean 1R 1G 0.5O 1tsp
Italian Chicken with Spaghetti Squash Recipe
Dinner (T): Shrimp Scampi w/ Zoodles (using olive oil vs butter) 1G 1R 1tsp
Shrimp Scampi with Zoodles Recipe
Dinner (W): Cilantro Lime Honey Salmon w/ Green Beans (jalapeño olive oil) 1G 1R 1tsp
Honey Lime Cilantro Salmon Recipe
Dinner (Th): Leftovers
Dinner (F): Traveling

Dessert Option: Chocolate Banana Pops
http://hopediana.tumblr.com/post/56782127716/chocolate-shakeology-frozen-bananas-recipe-cut-3

Italian Seasoning for Chicken:
Mix together the following ingredients, coat chicken, allow to marinate 4-6 hrs or overnight.
4 Tbsp dried parsley
4 tsp dried onion flakes
2 tsp dried basil
1 tsp ground oregano
1 tsp group thyme
1 tsp garlic powder
1 tsp sea salt
1/4 tsp black pepper
2 tsp olive oil
2 tsp red wine vinegar

Produce
☐ Avacado
☐ Cherry Tomato

Fruits
☐ Apples – Sliced
☐ Bananas
☐ 3 Lemons
☐ 2 Limes
☐ Strawberries

Vegetables
☐ Cilantro
☐ Garlic
☐ Green Beans
☐ Green Onion
☐ Mushrooms
☐ Spaghetti Squash
☐ Yellow Onion
☐ Zucchini
☐ Spinach
☐ Italian Parsley
☐ Thyme
☐ Coleslaw

Meats
☐ Ground Pork
☐ Precooked Chicken

Fish
☐ Shrimp

Poultry
☐ Boneless Chicken Breast – Organic

Dairy
☐ Almond Milk
☐ Egg Whites
☐ Eggs
☐ Goat Cheese
☐ Greek Yogurt -plain
☐ Parmesan cheese – Grated

Beverages
☐ Coconut Water
☐ Green Tea

Baking Goods
☐ Olive Oil
☐ Sesame Oil

Canned Goods
☐ Coconut Milk

Condiments
☐ Honey
☐ Rice Wine Vinegar
☐ Chicken Stock
☐ Coconut Aminos
☐ Sriracha

Frozen Goods
☐ Frozen Carrots
☐ Frozen Fruit
☐ Frozen Cauliflower

Snacks
☐ Almond Butter

Spices and Herbs
☐ Garlic Powder
☐ Ginger
☐ Oregano
☐ Parsley – dried
☐ Pepper
☐ Red Pepper Flakes
☐ Salt
☐ Thyme – dried
☐ Dried Parsley
☐ Dried Basil
☐ Onion Flakes
☐ Sesame Seeds

Seafood
☐ Salmon

Uncategorized
☐ Whole Grain Bread Sprouted

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