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  • Shift Shop Meal Plan Week 1

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    Brenda Aldo
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    The document outlines a weekly meal plan and supplement schedule. Each day includes breakfast, two snacks, lunch, another snack, dinner and pre and post-workout supplements. Meals consist of lean proteins like chicken and salmon, vegetables, fruits and healthy fats. Snacks include nuts, yogurt, celery and protein shakes. The supplement schedule recommends taking a pre-workout, post-workout recovery supplement and an energizing supplement on workout days.

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    Shift-Shop-Meal-Plan-Week-1

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    The document outlines a weekly meal plan and supplement schedule. Each day includes breakfast, two snacks, lunch, another snack, dinner and pre and post-workout supplements. Meals consist of lean proteins like chicken and salmon, vegetables, fruits and healthy fats. Snacks include nuts, yogurt, celery and protein shakes. The supplement schedule recommends taking a pre-workout, post-workout recovery supplement and an energizing supplement on workout days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    60 views1 page

    Shift Shop Meal Plan Week 1

    Uploaded by

    Brenda Aldo
    The document outlines a weekly meal plan and supplement schedule. Each day includes breakfast, two snacks, lunch, another snack, dinner and pre and post-workout supplements. Meals consist of lean proteins like chicken and salmon, vegetables, fruits and healthy fats. Snacks include nuts, yogurt, celery and protein shakes. The supplement schedule recommends taking a pre-workout, post-workout recovery supplement and an energizing supplement on workout days.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    SOREYFITNESS.

    COM
    WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER SUPPLEMENTS
    4 OZ. CHICKEN BREAST WITH ½ CUP
    2 EGGS 1 WITH 1 CUP LETTUCE + ½ CUP TOMATOES, ½ CUP 1 SCOOP SHAKEOLOGY 4 OZ. FLANK STEAK WITH ½ CUP PRE-WORKOUT:
    1 SMALL APPLE AND 2
    MONDAY CHOPPED SPINACH 1/8
    AVOCADO
    TSP. ALMOND BUTTER
    BLACK BEANS, 2 TBSP. OIL-BASED
    SALAD DRESSING AND 1/8 AVOCADO
    WITH 1 CUP
    STRAWBERRIES
    MASHED SWEET POTATO AND 1
    CUP FRESH ASPARAGUS
    ENERGIZE POST-
    WORKOUT: RECOVER
    CHOPPED

    ¾ CUP NON-FAT, PLAIN GREEK 4 OZ. SALMON WITH 1 CUP OF 4 OZ. GRILLED CHICKEN SUPPLEMENTS: PRE-
    1 CUP CELERY STICKS 1 SCOOP
    TUESDAY YOGURT WITH 1 CUP FRESH VEGGIES TOPPED WITH ½ CUP WITH ½ CUP SHREDDED WORKOUT: ENERGIZE
    WITH 2 TSP. NUT EDAMAME AND 2 TBSP. OIL-BASED SHAKEOLOGY AND
    BERRIES TOPPED WITH 2 TBSP. POTATO AND 1 CUP POST-WORKOUT:
    BUTTER SALAD DRESSING. TOP WITH 2 TBSP 1/2 BANANA
    SLICED RAW WALNUTS OF NUTS.
    BROCCOLI RECOVER

    4 OZ. CHICKEN BREAST WITH ½ CUP


    2 EGGS 1 WITH 1 CUP LETTUCE + ½ CUP TOMATOES, ½ CUP 1 SCOOP SHAKEOLOGY 4 OZ. FLANK STEAK WITH ½ CUP PRE-WORKOUT:
    WEDNESDAY CHOPPED SPINACH 1/8
    1 SMALL APPLE AND 2
    TSP. ALMOND BUTTER
    BLACK BEANS, 2 TBSP. OIL-BASED
    SALAD DRESSING AND 1/8 AVOCADO
    WITH 1 CUP MASHED SWEET POTATO AND 1 ENERGIZE POST-
    AVOCADO STRAWBERRIES CUP FRESH ASPARAGUS WORKOUT: RECOVER
    CHOPPED
    ¾ CUP NON-FAT, PLAIN GREEK 4 OZ. SALMON WITH 1 CUP OF 4 OZ. GRILLED CHICKEN SUPPLEMENTS: PRE-
    1 CUP CELERY STICKS VEGGIES TOPPED WITH ½ CUP 1 SCOOP
    YOGURT WITH 1 CUP FRESH WITH ½ CUP SHREDDED WORKOUT: ENERGIZE
    THURSDAY BERRIES TOPPED WITH 2 TBSP.
    WITH 2 TSP. NUT
    BUTTER
    EDAMAME AND 2 TBSP. OIL-BASED
    SALAD DRESSING. TOP WITH 2 TBSP
    SHAKEOLOGY AND
    1/2 BANANA
    POTATO AND 1 CUP POST-WORKOUT:
    SLICED RAW WALNUTS OF NUTS.
    BROCCOLI RECOVER

    4 OZ. CHICKEN BREAST WITH ½ CUP


    2 EGGS 1 WITH 1 CUP LETTUCE + ½ CUP TOMATOES, ½ CUP 1 SCOOP SHAKEOLOGY 4 OZ. FLANK STEAK WITH ½ CUP PRE-WORKOUT:
    FRIDAY CHOPPED SPINACH 1/8
    1 SMALL APPLE AND 2
    TSP. ALMOND BUTTER
    BLACK BEANS, 2 TBSP. OIL-BASED
    SALAD DRESSING AND 1/8 AVOCADO
    WITH 1 CUP MASHED SWEET POTATO AND 1 ENERGIZE POST-
    AVOCADO STRAWBERRIES CUP FRESH ASPARAGUS WORKOUT: RECOVER
    CHOPPED

    4 OZ. CHICKEN BREAST WITH ½ CUP


    2 EGGS 1 WITH 1 CUP LETTUCE + ½ CUP TOMATOES, ½ CUP 1 SCOOP SHAKEOLOGY 4 OZ. FLANK STEAK WITH ½ CUP PRE-WORKOUT:
    SATURDAY CHOPPED SPINACH 1/8
    1 SMALL APPLE AND 2
    TSP. ALMOND BUTTER
    BLACK BEANS, 2 TBSP. OIL-BASED
    SALAD DRESSING AND 1/8 AVOCADO
    WITH 1 CUP MASHED SWEET POTATO AND 1 ENERGIZE POST-
    AVOCADO STRAWBERRIES CUP FRESH ASPARAGUS WORKOUT: RECOVER
    CHOPPED

    ¾ CUP NON-FAT, PLAIN GREEK 4 OZ. SALMON WITH 1 CUP OF 4 OZ. GRILLED CHICKEN SUPPLEMENTS: PRE-
    SUNDAY YOGURT WITH 1 CUP FRESH
    1 CUP CELERY STICKS
    WITH 2 TSP. NUT
    VEGGIES TOPPED WITH ½ CUP
    EDAMAME AND 2 TBSP. OIL-BASED
    1 SCOOP
    SHAKEOLOGY AND
    WITH ½ CUP SHREDDED WORKOUT: ENERGIZE
    BERRIES TOPPED WITH 2 TBSP. POTATO AND 1 CUP POST-WORKOUT:
    BUTTER SALAD DRESSING. TOP WITH 2 TBSP 1/2 BANANA
    SLICED RAW WALNUTS OF NUTS.
    BROCCOLI RECOVER

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