Easy Build Muscle-Lean Out-Burn Fat Meal Plan

    

 

Here is a plan that is meant for those WORK on their FITNESS REGULARLY and who desire to see MEASURABLE results. Thus it is not AS high fat or even low carb as you might be used to. But this is a ringer plan for those who want to make muscle GAINS and burn FAT without ever having to ‘cut’ to do it. Read on if this sounds like you.

 

I have made this as EASY to FOLLOW as POSSIBLE and once you get the hang of it you can make your OWN recipes in UNLIMITED number.

 

By the way: this plan is tethered to what is called the Cyclical Keto diet. This term refers to how adherents replenish their gycogen stores weekly by eating high carb, high protein, low fat for just 1 or 2 days, without ever missing a beat with their tough workouts. Toward that end, if you are doing the Cyclical Keto diet, you might want your carb day to be mid-week–IF you are finding that you are getting a bit tired or sluggish. The idea is that we do NOT carb load or carb binge pre-post workout. EVER. Protein resynthesis WILL happen just by having protein after your workout–or even just a few carbs, as from your Shakeology.

 

But, don’t let all this overwhelm you! If you are working out and want a simple plan to achieve a lean, mean, fighting machine body, try this. You can always calculate INCREASING your protein and fat to fit the BEST calorie target for YOU. As I am portioning them here, one serving of protein is about 200 calories and one serving of fat is about 100 (hint: guys, you’ll prolly need to increase your fat and protein right from the start and do so by going up 200 calories at a time). NOTE: the food list is NOT comprehensive. I simply gave you a good start–so YOU don’t have to do the work of calculating macros and calories. I already did it for you.

 

EASY LEAN OUT + BUILD MUSCLE + BURN FAT EATING PLAN

 

For a 1500-1550 calorie day: Protein:grams (120) Fat: grams (100) Carb: grams (40) Roughly: 60% fat 30% protein 10% net carb.

Post-workout shake (30 min post workout): Shakeology = 1 protein + 10 grams carbs

Breakfast: 1 protein + 3 fat + 0 grams carbs Snack: 1 protein + 2 fat + 0 grams carbs

Lunch: 1 protein + 2 fat + 10 grams carbs

Dinner: 1 protein + 3 fat + 10 grams carbs

Nighttime snack: 1 protein + 10 carbs (or NO carbs and + 10 grams carbs earlier in the day such as at breakfast)

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FAT:
1 serving (approx 10 grams)

3/8 of an avocado
1 oz cashews
½ T macadamia nuts
1 T almonds
1 T butter
1 T walnuts
1 T peanut butter
1 T extra virgin olive oil
1 oz triple cream brie cheese
2 T heavy whipping cream
1 T coconut oil or MCT oil
1 T blue cheese, feta (full fat)
1 T olives (variety, such as kalamata)
1 T mayonnaise
2 T cream cheese
2 slices bacon (also can count as 1 protein)
1 ounce semi-hard cheese,such as swiss, cheddar, jack, etc
1 ounce hard Italian cheese such as romano, parm, asiago


PROTEIN:
1 serving (15-20 grams)

4 oz meat (turkey, chicken, steak, hamburger, etc)
4 oz or 1/2 small can albacore tuna in water
3 oz mozzarella cheese (+ 5 net carbs)
1 container Siggi’s skyr OR unsweetened greek yogurt (+ 10 net carbs)
1 cup cottage cheese, small curd
2 whole eggs
1 scoop Shakeology (+ 10 net carbs)
1.5 ounces hard Italian cheese suchas romano, parm, asiago (also counts as 1 fat)

 

CARBS:
(There IS no ‘recommended’ serving number or serving size, as you are strictly limiting carbs. But, let’s start with 40 net carbs and work from there. This is a nice round number to calculate with our plan. Feel free to approximate!).

Vegetables (per ½ cup serving, calculated in NET carbs):

1 carbbroccoli rabe, watercress, bok choy, celery
2 carbs: spinach, mustard greens, asparagus, radish, arugula, zucchini, swiss chard, mushrooms, kohlrabi, mixed greens3 carbs: tomato, olives, eggplant, bell pepper, cauliflower, green/white cabbage, bamboo shoots, cucumber
4 carb: artichoke hearts, broccoli, fennel, green beans, bean srpouts, okra, turnips, snow peas
5 carbs: Brussels sprouts, kale, red cabbage
6 carbs: pumpkin, rutabega
7 carbs: celeriac, carrots, onion

Whole food bread/wrap/cracker alternatives (NOT comprehensive):

Sieta Brand Almond Flour Tortilla (7 net carbs/each wrap)
Julian Bakery Paleo Wrap (6 net carbs/ each wrap) Crispbread crackers from Trader Joe’s (4 net carbs/cracker) *check Amazon if you can’t find anything near you

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SAMPLE DAY’S MENU:

Post-workout shake: Shakeology (PROTEIN for muscle ‘resynthesis’)
Breakfast: Dilly Baked Egg Cups or Starbucks Sous Vides Egg Bites
Morning Snack: Avocado Cream Cheese Turkey Roll or Peanut Butter Celery
Lunch: Curried Tuna Wrap
Dinner: Bistro Steak Salad
Nighttime Snack: Siggi’s skyr (PROTEIN for overnight)

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RECIPES:

Dilly Baked Egg Cups
2 eggs baked with 1 T whipping cream + T cheddar cheese + 2 pieces cooked bacon + 1 t sauteed onions + garlic powder, dill, salt + pepper

Avocado Turkey Roll
4 oz turkey + 1 T cream cheese + 3/8 medium avocado + dab dijon mustard + 2 spears lettuce, salt + pepper)

Peanut Butter Celery
1 serving of celery sticks + 1 T peanut butter

Curried Tuna Wrap
4 ounces tuna + 2 t red onion + 1 t fennel + 1 handful spinach 1 T mayonnaise 1 T chopped walnuts + curry spices, salt, pepper, garlic powder + almond flour wrap

Greek Steak Salad
4 oz steak + 1 T feta + 1 T kalamata olives + 1 T creamy Greek dressing + 2 cups of mixed greens (spinach, lettuce, arugula etc) + 1 T cucumber + 2-3 cherry tomatoes+ 1 T red onion

****These are recipe suggestions, USING the protein, fat and carb allotment for each meal as displayed above. Now, put your OWN recipes together by using the food list and matching foods with macros for each meal. It’s FINE to keep it simple, esp. at first!

Superfood Fat Bomb

Trendy and Pricey 

Fat Bombs, have you heard of them? Those doses of luxurious fat mixtures people are putting in their morning coffee in order to rev up the metabolism? Well, they are here and they’re pretty trendy right now.  Which means they can be very expensive.  

Usually fat bombs come in powder form, are added to morning coffee and can cost up to $4 serving.  What I did here was improve the nutritional value of (already awesome) fat bombs + cut the cost way down–like 75% less than your typical fat bomb serving.  

What is the Point?

Great question.  Since I try to live the ‘low carb’ or ‘keto’ kind of lifestyle and my carbs are very precious to me, I am always looking for ways to maximize them.  That’s where the superfood drink Shakeology comes into play in this recipe (and more broadly, in my life).  For just 4 carbs and 53 calories in 1 T of the powder, I get super-greens, anti-oxidant fruits, pre- and probiotics, digestive enzymes, stress-reducing adaptogens and 3 servings of veggies.  

Chocolate Cake Batter? Yes, Please

Plus, this recipe tastes like chocolate cake or brownie batter.  It really does.  I eat mine like a peanut butter cup with a cup of coffee in the morning or as a snack to get through the afternoon.  This delicious healthy dessert-like bomb gives me energy, even for my fasted workout, and I don’t crave all the way to lunchtime like I used to.

Pro Tip

You don’t need to use Kerrygold brand butter, but do find butter from grass-fed cows.  It’s nutritionally superior to other butters, tastes amazing and has the most velvety texture on the palate imaginable.

Cake Batter Fat Bomb
1 T melted Kerrygold butter
1 T melted organic coconut oil
1 T Chocolate Shakeology

Blend. Chill. Devour.

Nutrition

273 calories
26 g fat
4 g carb
6 g protein

 

Classic Green Goddess Dip

greengoddessdip

Tend to shy away from dip because it can be so heavy? Or just don’t like it because you don’t dig mayo? I get it. I tend to agree. But I also get tired of salads in the winter and sometimes just want to pack up some fresh veggies for a lunch or put out a nice veggie-dip tray on game day without blowing my meal plan.  For moments like those, here’s a healthy but SATISFYING fave “Green Goddess” dip, compliments of  the Junior League of San Francisco.

Ingredients

1 cup chopped avocado (about 1 avocado)
3 or 4 anchovy fillets, mashed or 1-1/2 to 2 teaspoons anchovy paste
2 garlic cloves, minced
2 scallions, chopped
1/4 cup fresh basil, chopped
1 tablespoons chopped fresh parsley
1 tablespoon minced fresh tarragon leaves
1/4 cup Greek yogurt
1/4 cup white wine vinegar
1-1/2 tablespoons lemon juice

Directions

Combine avocado, anchovies, garlic, scallions, basil, parsley, and tarragon in a food processor or blender.
Add Greek yogurt, white wine vinegar, and lemon juice. Blend until smooth. Serve with crudités (fresh veggies) as a dip, or over steamed green vegetables as a side dish.
.
Makes 1 and a half cups

*Interested in the lore surrounding this recipe or the origin of its name?  According to tradition, The dressing/dip is named for its green color. The most accepted theory regarding its origins points to the Palace Hotel in San Francisco in 1923, when the hotel’s Executive Chef Philip Roemer made it to pay tribute to actor George Arliss upon his hit play, The Green Goddess.

Roasted Sweet Potato Salad

2012-10-24-sweet-potato-salad-chutney-dressing-edit

This recipe could have a lot of bi-lines, such as Not Your Grandma’s Sweet Potato Salad or Just Say No to Marshmallow Yam Casserole.  But alas, my family affectionately calls it: Sweet Potato Crack.

Intrigued? Here’s  how to cook your own stash of crack.

 

Sweet Potatoes:

4 medium-sized sweet potatoes,  cut into 1-inch pieces

3 T olive oil,

1 T fresh rosemary chopped

1 t  ground cumin

1 t ground ginger

ground black pepper, to taste

Himalayan (pink) salt or Kosher salt, to taste

 

Dressing:

6 T balsamic vinegar

1/3 c mango chutney

2 T honey or agave

2 T Dijon mustard

2 t minced garlic powder (NOT salt)

1/4 extra virgin olive oil

 

To roast potatoes: mix all ingredients (NOT dressing ingredients) together and roast at 425 degrees for about 30 minutes, or until fork tender and golden brown. Meanwhile, in a large bowl, mix together: 1 cup each of toasted pepitas (pumpkin seeds), dried cranberries or cherries, green onions and roasted red peppers( which you can buy in a jar, or roast and peel yourself).  Whisk together.  Set aside.

To dress: once potatoes are done, add pepitas, green onions, cranberries and roasted peppers to the sweet potatoes.  Incorporate dressing (toss gently!).  

To serve: you might not need all the dressing but my family usually uses it all! If you like ‘crunch’ you can add toasted, slivered almonds right before you serve.  Serve immediately or at room temp.  Leftovers are also great cold from fridge!

Note from my mom: You will never make that mushy sweet potato casserole with marshmallows again.

KBF