Weekly Meal and Workout Plan – Week of September 3, 2018

This is a short work week but it involves a late meeting on Wednesday and teaching a class on Thursdays throughout the fall. The meal plan below has macros calculated without snacks incorporated. 

Monday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 6 oz. chicken breast (257 cal, 51.9g protein, 5.4g fat, 0g total carbs, 0g net carbs)
• Pumpkin soup (213 cal, 2.9g protein, 18.4g fat, 9.8g total carbs, 6.9g net carbs)
• Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 707 cal, 57.7g protein, 48.9g fat, 13.7g total carbs, 8.0g net carbs

Dinner:

• Gobi Manchurian (174 cal, 3.3g protein, 14.6g fat, 9.5g total carbs, 5.3g net carbs)
• Butter Chicken (389 cal, 24.3g protein, 29.9g fat, 5.2g total carbs, 4.3g net carbs)

Macro totals for meal: 563 cal, 27.6g protein, 44.4g fat, 14.7g total carbs, 9.6g net carbs

Macro totals for day: 1497 cal, 85.8g protein, 118.4g fat, 30.0g total carbs, 17.6g net carbs

Workout:

• Lifting
• Walking

Tuesday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 6 oz. chicken breast (257 cal, 51.9g protein, 5.4g fat, 0g total carbs, 0g net carbs)
• Pumpkin soup (213 cal, 2.9g protein, 18.4g fat, 9.8g total carbs, 6.9g net carbs)
• Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 707 cal, 57.7g protein, 48.9g fat, 13.7g total carbs, 8.0g net carbs

Dinner:

• Mushroom Swiss cheeseburgers (340 cal, 41.8g protein, 16.9g fat, 2g total carbs, 1.5g net carbs)
• Side Salad (140 cal, 7.5g protein, 10.2g fat, 2.9g total carbs, 1.6g net carbs)
• Ken’s Ranch Dressing (130 cal, 0.7g protein, 13g fat, 1.3g total carbs, 1.3g net carbs)

Macro totals for meal: 610 cal, 50.0g protein, 40.1g fat, 6.2g total carbs, 4.4g net carbs

Macro totals for day: 1544 cal, 108.2g protein, 114.0g fat, 21.6g total carbs, 12.3g net carbs

Workout:

• Lifting
• Walking

Wednesday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 6 oz. chicken breast (257 cal, 51.9g protein, 5.4g fat, 0g total carbs, 0g net carbs)
• Pumpkin soup (213 cal, 2.9g protein, 18.4g fat, 9.8g total carbs, 6.9g net carbs)
• Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 707 cal, 57.7g protein, 48.9g fat, 13.7g total carbs, 8.0g net carbs

Dinner:

• Gobi Manchurian (174 cal, 3.3g protein, 14.6g fat, 9.5g total carbs, 5.3g net carbs)
• Butter Chicken (389 cal, 24.3g protein, 29.9g fat, 5.2g total carbs, 4.3g net carbs)

Macro totals for meal: 563 cal, 27.6g protein, 44.4g fat, 14.7g total carbs, 9.6g net carbs

Macro totals for day: 1497 cal, 85.8g protein, 118.4g fat, 30.0g total carbs, 17.6g net carbs

Workout:

• Lifting
• Walking

Thursday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 6 oz. chicken breast (257 cal, 51.9g protein, 5.4g fat, 0g total carbs, 0g net carbs)
• Pumpkin soup (213 cal, 2.9g protein, 18.4g fat, 9.8g total carbs, 6.9g net carbs)
• Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 707 cal, 57.7g protein, 48.9g fat, 13.7g total carbs, 8.0g net carbs

Dinner:

• 2 Bratwurst (461 cal, 16.7g protein, 41.6g fat, 4.8g total carbs, 4.8g net carbs)
• 1 cup Sauerkraut (45g cal, 2.1g protein, 0.3g fat, 10.1g total carbs, 1.2g net carbs)

Macro totals for meal: 505 cal, 18.8g protein, 41.9g fat, 14.9g total carbs, 6.0g net carbs

Macro totals for day: 1439 cal, 77.1g protein, 115.9g fat, 30.3g total carbs, 14.0g net carbs

Workout:

• Lifting
• Walking

Friday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 6 oz. chicken breast (257 cal, 51.9g protein, 5.4g fat, 0g total carbs, 0g net carbs)
• Pumpkin soup (213 cal, 2.9g protein, 18.4g fat, 9.8g total carbs, 6.9g net carbs)
• Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 707 cal, 57.7g protein, 48.9g fat, 13.7g total carbs, 8.0g net carbs

Dinner:

• Pepperoni chicken crust pizza (4235 cal, 18.9g protein, 32.0g fat, 3.1g total carbs, 2.6g net carbs)
• Side Salad (140 cal, 7.5g protein, 10.2g fat, 2.9g total carbs, 1.6g net carbs)
• Ken’s Ranch Dressing (130 cal, 0.7g protein, 13g fat, 1.3g total carbs, 1.3g net carbs)

Macro totals for meal:  693 cal, 27.0g protein, 55.1g fat, 7.3g total carbs, 5.5g net carbs

Macro totals for day: 1627 cal, 85.3g protein, 129.1g fat, 22.7g total carbs, 13.5g net carbs

Workout:

• Lifting
• Walking

Saturday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 10 oz. ribeye (629 cal, 83.4g protein, 33.1g fat, 0g total carbs, 0g net carbs)
• 2 eggs (155 cal, 12.6g protein, 10.6g fat, 1.1g total carbs, 1.1g net carbs)

Macro totals for meal: 784 cal, 96.0g protein, 43.7g fat, 1.1g total carbs, 1.1g net carbs

Dinner:

• Chicken parmesan (423 cal, 41.4g protein, 23.3g fat, 7.9g total carbs, 5.1g net carbs)
• Zoodles (30 cal, 2.3g protein, 0.7g fat, 5.4g total carbs, 3.3g net carbs)

Macro totals for meal: 453 cal, 43.7g protein, 24.0g fat, 13.3g total carbs, 8.4g net carbs

Macro totals for day: 1463 cal, 140.0g protein, 92.0g fat, 14.4g total carbs, 9.5g net carbs

Workout:

• Lifting
• Walking

Sunday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

Mission BBQ Half a Yard Bird

Macro totals for meal: 613 cal, 85g protein, 30g fat, 0.8g total carbs, 0.3 net carbs

Dinner:

• Bacon cheeseburgers (693 cal, 53.4g protein, 49.6g fat, 1.0g total carbs, 1.0g net carbs)
• Salt and vinegar cucumber chips (31 cal, 0.5g protein, 2.3g fat, 2.6g total carbs, 1.7g net carbs)

Macro totals for meal: 725 cal, 53.9g protein, 51.9g fat, 3.6g total carbs, 2.7g net carbs

Macro totals for day: 1564 cal, 139.4g protein, 107.0g fat, 6.1g total carbs, 3.0g net carbs

Workout:

• Walking