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Hammer Chisel Week Six Meal Plan

Hammer Chisel Week Six Meal Plan

Hammer Chisel Week Six 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, Parsley, Goat Cheese Scramble w/ Toast & Almond Butter 1G 1R 1Y 0.5B 1tsp
Egg White Goat 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/Th): Buffalo Chicken Mason Jar Salad 1.5G 1R 0.5B 1tsp
Buffalo Chicken Recipe
Lunch (T/F): Caprese and Pesto Chicken Mason Jar Salad 1R 1G 1Y 1B
Caprese Pesto Chicken Mason Jar Recipe
Lunch (W): Leftover Salsa Verde Chicken w/ Cilantro Coconut Rice 1G 1O 1R 0.5B 1tsp

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

Dinner (M): Birthday Dinner – Out 1.5R 1G 1Y 1tsp
Dinner (T): Salsa Verde Chicken w/ Cilantro Coconut Rice 1G 1O 1R 0.5B 1tsp
Coconut Lime Rice
Salsa Verde Recipe
Salsa Verde Chicken Recipe
Dinner (W): Spaghetti Squash Pad Thai 2G 1R 1tsp 0.5Y
Spaghetti Squash Pad Thai Recipe – I use chicken instead of tofu and don’t use the cornstarch as I don’t think it is needed.
Dinner (Th): Grilled Lime Salmon w/ Avocado Mango Salsa and Coconut Rice – using leftover cauliflower coconut rice from Tues. 1R 1P 1G 1tsp
Grilled Lime Salmon and Avocado Mango Salsa
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

Blue Cheese Dressing:
1 1/2 Cup Greek Yogurt, plain
3 Tbsp low fat buttermilk
3 tsp red wine vinegar
1/2 tsp Worcestershire Sauce
1/4 tsp garlic
1 1/2 tsp black pepper
4 oz blue cheese, crumbled
3 chives, diced
salt to taste
Mix all ingredients and set aside.

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-

☐ 10 Apples
☐ 3 Lemons
☐ 7 Limes
☐ Mango

☐ Arugula
☐ Asparagus
☐ Avocado
☐ Baby Carrots
☐ Basil
☐ 2 Pounds Cauliflower
☐ Celery
☐ 2 Cherry Tomatoes
☐ Chives
☐ Cilantro
☐ Cucumber
☐ Garlic
☐ Green Onion
☐ Lettuce – Romaine
☐ Jalepenos
☐ Mung Bean Sprouts
☐ Parsley
☐ Red Bellpepper
☐ Red Cabbage
☐ 2 Red Onion
☐ Shredded Carrots
☐ Spaghetti Squash
☐ Spinach
☐ Tomatillos
☐ Yellow Onion

☐ Rib Eye Steak

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

☐ Almond Milk
☐ Blue Cheese
☐ Egg Whites
☐ Eggs
☐ Goat Cheese
☐ Greek Yogurt – plain
☐ Mozzerella balls
☐ Low Fat buttermilk

☐ Coconut Water

Baking Goods
☐ Coconut Oil
☐ Olive Oil
☐ Peanuts
☐ Sesame Oil
☐ Raw Almonds
☐ Unsweetened Coconut
☐ Rolled Oats
☐ Pure Maple Syrup
☐ Pure Vanilla Extract
☐ Cocoa Powder
☐ Flax Seed

Canned Goods
☐ Coconut Milk
☐ Fish Sauce

☐ Honey
☐ Justins Almond Butter
☐ Worcestershire Sauce
☐ Hot Sauce
☐ Red Wine Vinegar
☐ Vinegar
☐ Dijon Mustard
☐ Balsamic

Frozen Goods
☐ Frozen Carrots
☐ Frozen Fruit

Spices and Herbs
☐ Cayenne Pepper
☐ Cinnamon
☐ Ginger
☐ Ground Cloves
☐ Italian Seasoning
☐ Paprika
☐ Pepper
☐ Red Pepper Flakes
☐ Salt
☐ Dried Basil

☐ Salmon

☐ Parchment Paper
☐ Rx Bars

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