Your Meal Plan and Grocery List

Mar 17, 2023 - Mar 17, 2023

Jump To       Grocery List       Mar 17      

Friday, March 17 2033 Cal   • 144.2g Carbs   (35.6g Fiber)   • 103.4g Fat   • 147.9g Protein
Breakfast   567 Cal Lunch   707 Cal
Post-Workout Peanut Butter Blast Tuna Salad
1 serving • 567 Cal 3 serving • 707 Cal

Dinner   456 Cal Snack   303 Cal

Simple Ham and Lettuce Sandwich Quick and Easy Low Carb Caprese Salad
1 serving • 456 Cal 1 serving • 303 Cal
Recipes
Mar 17, 2023 - Mar 17, 2023
Post-Workout Peanut Butter Blast
Prep 1 serving for Breakfast on
March 17
Quick and Easy Low Carb Caprese Salad
Prep 1 serving for Snack on
March 17
Simple Ham and Lettuce Sandwich
Prep 1 serving for Dinner on
March 17
Tuna Salad
Prep 3 serving for Lunch on
March 17
Scaled to 1 serving
490 g Buttermilk
1 scoop (30g) Whey protein
powder (30 g)
16 g Peanut butter
15 g Rolled oats
1 medium (7" to 7-7/8" long)
Banana (118 g)
Scaled to 1 serving
5 cherry tomato Cherry
tomatoes (85 g)
66 g Mozzarella cheese
14 g Olive oil
2.6 g Basil
Scaled to 1 serving
2 slice large Multi-grain bread
(76 g)
15 g Light mayonnaise
4 slice Sliced ham (112 g)
24 g Lettuce
Scaled to 3 serving
1 1/2 can Tuna (248 g)
1 1/2 fruit Avocados (302 g)
22 g Lemon juice
27 g Onions
Per 1 serving :
567 Cal • 68.0g Carbs (5.7g Fiber) • 14.3g Fat • 46.6g Protein
Directions are for original recipe of 1 serving
1 Combine all ingredients in a blender and pulse until smooth.
Enjoy!
Per 1 serving :
303 Cal • 5.2g Carbs (1.1g Fiber) • 24.2g Fat • 16.8g Protein
Directions are for original recipe of 1 serving
1 Slice tomatoes and mozzarella.
2 Drizzle with olive oil.
3 Chiffonade (thinly slice) basil and sprinkle on top. Serve
immediately.
Per 1 serving :
456 Cal • 42.1g Carbs (8.1g Fiber) • 18.1g Fat • 30.0g Protein
Directions are for original recipe of 1 serving
1 Spread the mayonnnaise on one of the pieces of bread
2 Pile the other things on top of the mayo and put the second
piece of bread on top. Enjoy!
Per 1 serving :
236 Cal • 9.6g Carbs (6.9g Fiber) • 15.6g Fat • 18.1g Protein
Directions are for original recipe of 2 serving
1 Mix and mash all ingredients, then add salt, pepper, and garlic
powder to your preference.
Grocery List
Mar 17, 2023 - Mar 17, 2023
This list has subtracted any foods you have in your Pantry.

Vegetables Seafood
Onions Tuna
2 1/4 stalk (27 g), Young green, tops only 8 3/4 oz (248 g), Fish, light, canned in water, drained
solids
Lettuce
1/2 cup shredded (24 g), Romaine or cos, raw
Spices and Herbs
Cherry tomatoes
Basil
2/3 cup cherry tomatoes (99 g), Red, ripe, raw, year round
average 5 1/3 leaf, whole (2.67 g), Fresh

Fruits and Fruit Juices Soy & Legumes

Banana Peanut butter
1 medium (7" to 7-7/8" long) (118 g), Raw 1 tbsp (16 g), Smooth style, without salt

Avocados
1 1/2 fruit (302 g), Raw, All commercial varieties Breakfast Cereals
Lemon juice Rolled oats
1 1/2 tbsp (22 g), Raw 1/4 cup (20 g), Plain, dry oatmeal

Dairy Products Baked Products

Buttermilk Multi-grain bread

2 cup (490 g), Milk, uid, cultured, lowfat 3 1/4 slice regular (78 g), Toasted (includes whole-grain)

Whey protein powder

1 scoop (30g) (30 g), Gold Standard, Any avor, 100%
Fats and Oils
whey protein Light mayonnaise
Mozzarella cheese 1 tbsp (15 g), Salad dressing, Kraft brand
2 1/3 oz (66 g), Part skim milk Olive oil
1 tbsp (14 g), Salad or cooking
Sausage and Lunch Meat
Sliced ham
4 slice (112 g), Regular (approximately 11% fat)