4 min read

Expanded Sample Meal Plan

Expanded Sample Meal Plan
Photo by Brooke Lark / Unsplash
Meal Food Item Protein (g) Carbs (g) Fat (g) Calories
Breakfast 1 cup egg whites (240g) 26 0 0 120
1 whole egg (50g) 6 0 5 70
1/2 cup oatmeal, dry (40g) 5 27 3 150
1/2 cup mixed berries (75g) 1 10 0 40
Lunch 4 oz ground turkey (113g) 22 0 8 160
1 small sweet potato (130g) 2 23 0 100
1 cup spinach (30g) 1 1 0 7
1 tbsp olive oil (14g) 0 0 14 120
Dinner 4 oz salmon (113g) 23 0 11 200
1/2 cup cooked quinoa (92g) 4 20 2 111
1 cup mixed vegetables (100g) 4 15 0 75
Snack 1 1 scoop whey protein (30g) 25 2 1 120
1 small apple (150g) 0 21 0 80
Snack 2 1/2 cup Greek yogurt (125g) 12 4 0 65
1 tbsp honey (21g) 0 17 0 64
1 oz dark chocolate (28g) 2 13 9 155
Totals 170 127 53 1637

Meal Options

Breakfast (Same for all days)

  • 1 cup egg whites (26g protein, 0g carbs, 0g fat, 120 cal)
  • 1 whole egg (6g protein, 0g carbs, 5g fat, 70 cal)
  • 1/2 cup oatmeal, dry (5g protein, 27g carbs, 3g fat, 150 cal)
  • 1/2 cup mixed berries (1g protein, 10g carbs, 0g fat, 40 cal)

Lunch Options

Option 1: Turkey & Sweet Potato

  • 4 oz ground turkey (22g protein, 0g carbs, 8g fat, 160 cal)
  • 1 small sweet potato (2g protein, 23g carbs, 0g fat, 100 cal)
  • 1 cup spinach (1g protein, 1g carb, 0g fat, 7 cal)
  • 1 tbsp olive oil (0g protein, 0g carbs, 14g fat, 120 cal)

Option 2: Chicken & Brown Rice

  • 4 oz grilled chicken breast (35g protein, 0g carbs, 4g fat, 180 cal)
  • 1/2 cup cooked brown rice (3g protein, 22g carbs, 1g fat, 110 cal)
  • 1 cup mixed vegetables (4g protein, 15g carbs, 0g fat, 75 cal)
  • 1 tbsp almonds, chopped (2g protein, 1g carbs, 5g fat, 55 cal)

Option 3: Tuna Salad

  • 4 oz canned tuna in water (26g protein, 0g carbs, 1g fat, 120 cal)
  • 1 tbsp light mayo (0g protein, 0g carbs, 5g fat, 45 cal)
  • 1/4 avocado (1g protein, 3g carbs, 7g fat, 80 cal)
  • 2 cups mixed greens (2g protein, 2g carbs, 0g fat, 10 cal)
  • 1/4 cup cherry tomatoes (0g protein, 4g carbs, 0g fat, 15 cal)
  • 1 small apple (0g protein, 21g carbs, 0g fat, 80 cal)

Dinner Options

Option 1: Salmon & Quinoa

  • 4 oz salmon (23g protein, 0g carbs, 11g fat, 200 cal)
  • 1/2 cup cooked quinoa (4g protein, 20g carbs, 2g fat, 111 cal)
  • 1 cup mixed vegetables (4g protein, 15g carbs, 0g fat, 75 cal)

Option 2: Lean Beef & Roasted Vegetables

  • 4 oz lean beef (28g protein, 0g carbs, 9g fat, 200 cal)
  • 1 cup roasted mixed vegetables (4g protein, 15g carbs, 0g fat, 75 cal)
  • 1/3 cup cooked lentils (6g protein, 12g carbs, 0g fat, 75 cal)

Snacks (Same for all days)

Snack 1

  • 1 scoop whey protein (25g protein, 2g carbs, 1g fat, 120 cal)
  • 1 small apple (0g protein, 21g carbs, 0g fat, 80 cal)

Snack 2

  • 1/2 cup Greek yogurt (12g protein, 4g carbs, 0g fat, 65 cal)
  • 1 tbsp honey (0g protein, 17g carbs, 0g fat, 64 cal)
  • 1 oz dark chocolate (2g protein, 13g carbs, 9g fat, 155 cal)

Prep List (for 1 week):

Prepping Stage:

  1. Proteins:

    • Cook 28 oz ground turkey
    • Cook 28 oz salmon
    • Separate 7 cups egg whites

  2. Carbs:

    • Cook 3.5 cups dry quinoa
    • Wash and prepare 7 small sweet potatoes
    • Measure out 3.5 cups dry oatmeal

  3. Vegetables:

    • Wash and portion 7 cups spinach
    • Prepare 7 cups mixed vegetables

Portioning Stage (by meal, for 7 days):

  1. Breakfast (7 portions):

    • 7 containers: 1 cup egg whites + 1 whole egg each
    • 7 containers: 1/2 cup dry oatmeal each
    • 7 small containers: 1/2 cup mixed berries each

  2. Lunch (7 portions):

    • 7 containers: 4 oz cooked ground turkey each
    • 7 containers: 1 small sweet potato + 1 cup spinach each
    • 7 small containers: 1 tbsp olive oil each

  3. Dinner (7 portions):

    • 7 containers: 4 oz cooked salmon each
    • 7 containers: 1/2 cup cooked quinoa + 1 cup mixed vegetables each

  4. Snacks (7 portions each):

    • 7 containers: 1 scoop whey protein each
    • 7 containers: 1/2 cup Greek yogurt + 1 tbsp honey each
    • 7 small containers: 1 oz dark chocolate each

Items to keep on hand (not prepped):

  • 7 small apples

About the 40/30/30 Macro Split

This meal plan follows a 40/30/30 (protein/carbs/fat) macronutrient ratio, which can be an effective starting point for a fat loss phase. Here's why this ratio can be beneficial:

Protein (40%)

  • Muscle Preservation: Helps maintain lean muscle mass during calorie restriction
  • Increased Satiety: Protein-rich foods can help you feel fuller, potentially reducing overall calorie intake
  • Thermic Effect: Protein has a higher thermic effect, burning more calories during digestion

Carbohydrates (30%)

  • Energy for Workouts: Provides sufficient energy for exercise and daily activities
  • Hormone Balance: Helps maintain hormonal balance, particularly important for women
  • Dietary Flexibility: Allows for a variety of food choices and some treats

Fats (30%)

  • Hormone Production: Supports the production of essential hormones
  • Nutrient Absorption: Aids in the absorption of fat-soluble vitamins (A, D, E, K)
  • Satiety: Contributes to feeling full and satisfied after meals

Considerations

  • This ratio is a starting point and may need adjustment based on individual response
  • Factors like metabolism, activity level, and personal preferences can influence optimal ratios
  • Monitoring progress and adjusting as needed is key to long-term success
  • Consistency and adherence are often more important than exact ratios

Remember, the most effective diet is one that can be sustained over time while achieving the desired results.

Blake Hoerres

Blake Hoerres