Background
Supplements
Food Diary Breakdown
Breakfast:
½ cup Old Fashioned Oats
½ cup Blackberries
3 Strawberries
1 cup Almond Milk
½ scoop True WPI 90 French Vanilla
Snack:
2 Rice Cakes
½ Banana
2 Tbsp Protein Peanut or Almond Butter
Lunch:
1.5 cups Bell Peppers
4 oz (115 g) baked Chicken Breasts
½ baked Plantain
Pre Workout Snack:
1 cup of 2% Greek Yogurt
½ cup Blackberries
1 Strawberry
Post Workout Shake:
True WPI90 of your favorite flavor
½ Banana
Dinner:
Lean Turkey Stuffed Pepper
9 Baby Carrots
1.5 Tbsp Hummus
Shopping List (4 day prep):
Veggies and Fruits:
4 cups Blackberries or Blueberries (fresh or frozen)
2 cups Strawberries (fresh or frozen)
4 Bananas
2 Plantains
6 large or 8 medium colored Bell Peppers
16 oz (450 g) Baby Carrots
1 medium Onion
3 stalks of Celery (optional)
2 cloves of Garlic
Dairy, Meats, Grains and Other:
½ gallon of Unsweetened Almond Vanilla Milk
4 cups of 2% Greek Yogurt
2 oz (60 g) Shredded Low Fat Mozzarella Cheese
1 lb (500 g) Chicken Tenders or Breast
1 lb (500 g) 93/7 Ground Turkey
2 cups Old Fashioned Oatmeal
1 pack of Rice Cakes
1 box of Hummus
2 cups of Tomato & Basil Marinara Sauce
True Whey Protein Isolate (WPI 90)
Protein Almond or Peanut Butter
Extra Virgin Olive Oil
Spices such as Salt, Pepper, Paprika, etc.
Baked Chicken
Ingredients:
16 oz (450 g) Chicken Tenders
1 to 2 Tbsp Olive Oil
Pinch of Salt, Pepper, Smoked Hungarian Paprika
Directions:
1. Preheat oven to 400°F / 205°C
2. Place chicken in large bowl, drizzle with oil and spices, spread evenly on the meat
3. In a 13" x 9" baking dish, place chicken breasts side by side, with no overlaps
4. Bake for 15-20 min, until meat thermometer reads 160-170°C
5. Cover the dish with foil and allow for rest for about 10 min while the juices settle before slicing (optional).
Baked Plantains
Ingredients:
2 Plantains
1 Tbsp Olive Oil
2 tsp Cinnamon
Directions:
1. Preheat oven to 400°F / 250°C
2. Peel the plantains, cut into thin slices (the thinner the crispier)
3. Place slices in a bowl, drizzle with oil and cinnamon, and coat the slices evenly
4. Line a baking tray with parchment paper and place the plantain slices flat in one layer
5. Bake for 20-40 min (depending on thickness of the slices), or until the edges are golden
Turkey Stuffed Peppers
Ingredients:
2 large or 3 medium Peppers
16 oz (450 g) Lean Turkey
3 stalks of Celery (diced)
1 medium Onion (diced)
2 Garlic cloves (diced)
2 cups Tomato & Basil Marinara Sauce
2 oz (60 g) Shredded Low Fat Mozzarella Cheese
1 to 2 Tbsp Extra Virgin Olive Oil
1 Tsp of Black Pepper and Sea Salt to taste
Directions:
1. Preheat oven to 400°F/250°C
2. Lightly grease glass dish (13”x9”) or use olive oil spray
3. Clean and cut 2 large peppers in half. Place them cut side down, bake for 15 min
4. In a large pan heat up olive oil, add celery, onion, and garlic, reduce until golden
5. Add ground turkey and spices. Cook throughout until meat is browned, drain excess juice
6. Add and mix marinara sauce, boil and let simmer for about 5 min with occasional mixing
7. Flip the peppers cut side up and fill them evenly with the turkey mixture
8. Sprinkle evenly with mozzarella cheese and bake for about 10 min until the cheese melts
