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Hammer Chisel Week Seven Meal Plan

Hammer Chisel Week Seven Meal Plan

Hammer Chisel Week Seven Meal Plan

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

Any recipes not already listed on my site are new ones I am trying. If they are good, I add them to my site and make necessary changes to them before I do. I would love any feedback you have on the recipes and/or meal plan. Enjoy!!!

Breakfast (M/W/F): Egg, Tomato, Bail, Parmesan Cheese Scramble w/ Toast & Almond Butter 1G 1R 1Y 0.5B 1tsp
Egg White Parmesan Cheese Scramble Recipe
Breakfast (T/Th): 2 Boiled Eggs, Toast w/ Apple Cinnamon Oatmeal, 1.5R 1P 1Y
You can omit the vanilla protein powder and just add vanilla extract
Apple Cinnamon Oatmeal Recipe

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

Lunch (M/W): Bahn Mi Mason Jar Salad w/ Lemon Grass Chicken 1.5G 1R  1tsp
I am modifying this recipe. I will cook the sauce in a saucepan vs microwaving. I am also using honey vs sugar and plain greek yogurt vs mayo. I will then layer dressing, Chicken- chopped, red cabbage, Pickled veggie mixture – recipe below , jalapeños – optional, cilantro
Bahn Mi Mason Jar Salad  Lemongrass Chicken
Lunch (T/Th): Caprese and Pesto Chicken Mason Jar Salad 1R 1G 1Y 1B
Caprese and Pesto Chicken Mason Jar Salad
Lunch (F): Leftover Salmon-Honey Teriyaki w/ Rainbow Chard 1G 1R 1tsp

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

Dinner (M): Chicken Enchiladas 1R 1G 1Y 1tsp
Chicken Enchilada Recipe – I sub greek yogurt for the sour cream and coconut oil for canola.
Dinner (T): Valentines – Dinner Out 1G 1R 1tsp
Dinner (W): Salmon-Honey Teriyaki w/ Rainbow Chard 1G 1R 1tsp
Salmon Honey Teriyaki Recipe – I use coconut aminos vs soy sauce and will use sesame oil
Dinner (Th): Birthday – Dinner Out 1G 1R 1tsp
Dinner (F): Steak and Asparagus – Grilled 1.5R 1G 1tsp
I season my steak with salt, pepper, and Worcestershire. I let it sit for an hour or two and then grill. The asparagus I brush with 1-2 tsp olive oil and some sea salt. If you prefer to follow a recipe, check out this one. It is really good too.
Ginger Soy Steak Recipe

Dessert Option:
Almond Joy Bars Recipe

Bahn Mi Pickled Veggies Recipe:

1/2 cup. cucumber, julienned
1 cup daikon or radishes, peeled and julienned
1 cup carrots shredded
2 tsps kosher or sea salt
1 cup unseasoned rice vinegar
1 cup honey
1 cup water

Make sure the vegetables are fairly dry (pat them dry) so they don’t dilute the pickling liquid with excess water. Combine the vinegar, salt, honey, and water together until dissolved. Place the vegetables in a jar large enough to fit them all and pour the pickling liquid into the jar so that all of the vegetables are submerged. Store them sealed in the jar in the refrigerator for 5 days for best flavor. (I was too impatient and cracked them open after an hour – they were great).

Balsamic Dressing:
1 clove garlic, minced
1 tsp dried basil
1 Tbsp Dijon Mustard
1 Tbsp Lemon juice
1/4 cup balsamic vinegar
1/3 cup olive oil
salt and pepper to taste
Mix all ingredients and set aside.

Pesto Chicken:
4 chicken breasts, thin cut
2 Tbsp Italian Seasoning
1 tsp salt
1/2 tsp pepper
Juice of 1 lemon
1 tsp lemon zest
1 tsp olive oil
* Season Chicken with Italian seasoning, salt, pepper, and lemon zest on both sides of chicken. Place in ziplock bag and dd juice of 1 lemon and 1 tsp olive oil. Let marinate 4-6 hrs. Preheat oven to 400 and bake chicken for 15-20 min or until done and no longer pink.

Grocery List-

☐ 2 Cherry Tomato

☐ 2 Apples
☐ Blueberries
☐ 5 Green Apples
☐ Lemons
☐ 4 Limes
☐ Strawberries

☐ Arugula
☐ Baby Carrots
☐ 2 Cilantro
☐ 2 Cucumber
☐ Garlic
☐ Green Onion
☐ Radish
☐ Red Cabbage
☐ Red Onion
☐ Shallots
☐ Shredded Carrots
☐ Tomatillos
☐ Zucchini
☐ 3 Jalepenos
☐ Basil
☐ Ginger
☐ Lemongrass
☐ Rainbow Chard

☐ Precooked Chicken

☐ 4 Boneless Chicken Breast – Organic
☐ Boneless Chicken Tenders – Organic

☐ Almond Milk
☐ Corn Tortillas
☐ Egg Whites
☐ Eggs
☐ Greek Yogurt – plain
☐ Monterey Jack Cheese
☐ Mozzerella Balls
☐ Parmesan cheese – Grated

☐ Coconut Water

Baking Goods
☐ Coconut Oil
☐ Olive Oil
☐ Sesame Oil
☐ Rolled Oats

Canned Goods
☐ Fish Sauce

☐ Balsamic
☐ Dijon
☐ Honey
☐ Justins Almond Butter
☐ Coconut Aminos
☐ Rice Vinegar
☐ Sriracha

Frozen Goods
☐ Frozen Carrots
☐ Frozen Corn
☐ Frozen Fruit

Spices and Herbs
☐ Cinnamon
☐ Apple Pie Spice
☐ Italian Seasoning
☐ Mint
☐ Pepper
☐ Red Pepper Flakes
☐ Salt

☐ Salmon

☐ Rice Wine
☐ Sake
☐ Whole Grain Bread Sprouted


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