3 different dinners in the rotation this week so the amount of leftover calories each day will vary. Eating a little less early in the day this week to make up some ground from this past weekend. Breakfast: 200c, 36g Cafe Latte Premier Protein shake and 1/2 cup skim milk Lunch: 450c, 31g Breakfast sandwich consisting of 1 serving turkey sausage, 2 eggs, and slice of American cheese on a bun Dinner 1: 740c, 76g 2 Lasagna burritos (adding recipe this week) Dinner 2: Chicken Alfredo divided into 2 servings at 975c and 129g each - Ingredients: 1 box Banza pasta, Alfredo sauce (see recipe section), and 1.5lbs chicken breast - Directions: air fry the chicken until done, boil the pasta, mix all together with sauce as described in the recipe section Dinner 3: burger bowls 650c, 48g - Ingredients: 1/2lb 90/10 ground beef, 200g sweet potato, 2tbsp Lite Thousand Island, onion, lettuce, pickles - Directions: peel sweet potato and cube then air fry until done, brown ground beef, mix together and add veggies then top with sauce

Less of an exact meal prep plan this week. We bought potatoes, rice, and ingredients for salad to build meals around our proteins. I went ahead and grilled 2lbs of ground beef and 4-5lbs of chicken thighs today to be used throughout the week. I’ll use these to build whole food meals each day, starting with how much protein I need and backfilling the rest of my calories with the vegetables. Let’s have a great week!

Breakfast: 400 calories, 51g protein - cafe latte Premier Protein shake with 1/2 cup FairLife skin milk - 2 fried eggs on toast Lunch: 500 calories, 29g protein - premade southwest salad with 125g chicken Dinner: average 562 calories, 55g protein - rotating between cheesesteak pasta and chicken teriyaki with an extra 90 calories Yum Yum sauce per serving (both recipes in classroom) Dessert: 200 calories, 12g protein - 1 slice banana cake (see classroom recipes) As I have previously discussed, on the weekdays I do goal weight x 10 (instead of x12) so I have extra calories to play with on the weekend for flexibility. That comes out to 1,830 calories and 146g protein. The above plan comes out to 1,662 calories and 147g protein. Each day, I’ll have an extra 168 calories extra to eat; will likely add in some fruit or something else to snack on. Meal prep like this makes tracking so much easier. I make all the decisions and do all the math and cooking today. All that I have to do the rest of the week is eat, and track that extra 168 calories each day. Let’s have a great week!

Breakfast: 380 calories, 51g protein 2 eggs and 1 slice toast with a Premier Protein cafe latte protein shake mixed with 1/2 cup Fairlife skim milk Lunch: 490 calories, 39g protein Meal prep Shepherd’s pie (coming soon to founder’s recipe) Dinner: 477 calories, 60g protein Chicken teriyaki and rice meal prep (see community favorite recipes) Total: 1347 calories and 150g protein I’ll fill up the rest of my calories with fruit and whatever else I want to have.

I have a wedding this weekend so I’m trying to keep it under tight control during the week since I’m likely to have some drinks and extra calories. Breakfast: Premier Protein cafe latte shake mixed with 1/2 cup skim milk Lunch: sheet pan egg burrito (see recipe section in classroom) Dinner: taco bowls (see recipe section in classroom) Dessert: smoothie made with a kiwi, 2 cups mixed berries, 2 tbsp honey, 1/2 cup nonfat Greek yogurt, creatine supplement Tips: I drink a diet soda with dinner (and sometimes lunch) to fill me up and help with cravings. Daily total: 1,680 calories, 150g protein - I just fill up the remaining calories with whatever I want - I take any supplements with breakfast in the morning (other than the creatine)