Nutrition for Women

The Periodized Meal Plan to Fuel Your Training

Pair this periodized meal plan with your workout programming to best hit your mark.

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If you’re a seasoned athlete, you might be familiar with periodized training, a progressive workout program that reduces your risk of injury while maximizing your results. With this kind of protocol, your training becomes harder and more intense over the course of several weeks or months and culminates with an end goal and/or event date. A periodized meal plan works similarly, manipulating your macronutrient ratios over time to support your training and help you reach your goals.

With this plan, you’ll begin with a baseline ratio of protein, carbs and fat, and you’ll gradually adjust those over time based on your needs and energy demands. Carbohydrates — the main source of fuel for hard-hitting training — will be the main macro you’ll tweak: They will be lowest at the beginning when you need less energy and highest toward the end as you approach your goal.

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Recipes

Overnight Oats

Overnight Oats

Make 4 servings

Ingredients

  • 2 cups oatmeal
  • 1 cup plain nonfat Greek yogurt
  • 2 scoops protein powder of choice
  • 3 tbsp nonfat milk
  • 1⁄4 tsp salt
  • 1⁄4 tsp ground cinnamon
  • 1 tbsp chia seeds

Directions

Add all ingredients to a large bowl and mix to combine. Fill 4 Mason jars with equal portions. Cover and refrigerate overnight. Stir before serving. Eat cold or warm. Top with fruit of choice.

Nutrition Facts (per serving): calories 259, protein 23 g, carbs 33 g, fat 4 g

Protein Waffles

Protein Waffles

Make 4 servings

Ingredients

  • 1 1⁄2 cups high-protein pancake mix (like Krusteaz)
  • 2 scoops protein powder
  • 1⁄2 tsp baking powder
  • 2 large eggs
  • 6 tbsp unsweetened applesauce
  • 1 tsp vanilla extract
  • ⅓ cup nonfat milk

Directions

Preheat waffle iron. Add pancake mix, protein powder and baking powder to a large bowl and mix well. Add remaining ingredients and mix thoroughly. Working in batches, pour batter into waffle iron and cook through.

Nutrition Facts (per serving): calories 269, protein 26 g, carbs 32 g, fat 4 g

Sweet Potato Bread

Make 10 servings

Ingredients

  • 2 medium sweet potatoes, peeled and cut into 1-inch slices
  • 1⁄4 cup water
  • 1 cup white whole-wheat flour
  • 3⁄4 cup all-purpose flour
  • 1 1⁄2 tsp baking soda
  • 1⁄2 tsp baking powder
  • 1⁄2 cup granulated sugar
  • 1⁄2 tsp salt
  • 1 tsp ground nutmeg
  • 1⁄2 tsp ground cinnamon
  • 1⁄4 cup unsweetened applesauce
  • 2 large eggs
  • ⅓ cup low-fat buttermilk
  • 2 tsp vanilla extract
  • 1 cup chopped pecans, walnuts or sunflower seeds

Directions

Preheat oven to 350 F. Coat a loaf pan with nonstick cooking spray and line with enough parchment paper to hang over the sides. In a microwave-safe bowl, combine sweet potatoes and water and cover. Microwave 5 minutes, or until sweet potatoes are fork-tender. Drain and transfer to a food processor cup. Puree until smooth. In a medium bowl, combine flours, baking soda, baking powder, sugar, salt and spices. In a separate bowl, whisk together applesauce, eggs, buttermilk and vanilla. Add dry mixture to wet and mix until just combined. Stir in pecans. Transfer to prepared loaf pan. Bake 40 to 50 minutes, or until a toothpick inserted into the center comes out clean. Cool in pan, then use parchment paper to lift out.

Nutrition Facts (per serving): calories 227, protein 6 g, carbs 33 g, fat 9 g

Sheet Pan Dijon Chicken with Broccoli

Make 4 servings

Ingredients

  • 1 large head broccoli, cut into florets (4-5 cups)
  • 3 tbsp olive oil, divided
  • Salt and pepper, to taste
  • 1 1⁄2 tbsp Dijon mustard
  • 2 tbsp lemon juice
  • 4 (1 lb) boneless, skinless chicken breasts, cut in half

Directions

Preheat oven to 450 F. Line a baking sheet with parchment paper. In a large bowl, toss broccoli with 2 tablespoons olive oil. Arrange in a single layer on prepared sheet. Season with salt and pepper (to taste). To a large zip-close bag, add Dijon, remaining olive oil and lemon juice. Close and shake well. Add chicken, seal and shake to coat. Remove chicken and place on sheet. Roast 25 to 30 minutes, or until cooked through.

Nutrition Facts (per serving): calories 247, protein 27 g, carbs 4 g, fat 14 g

Garlic Butter Smashed Potatoes

Garlic Butter Smashed Potatoes

Make 4 servings

Ingredients

  • 4 medium white potatoes, trimmed and cut into 1⁄2-inch rounds
  • 3 tbsp melted salted butter
  • 1⁄2 tsp minced garlic
  • Salt and pepper, to taste

Directions

Preheat broiler. Place potatoes in a large pot of salted water. Bring to a boil, then reduce heat and cook, covered, 20 to 25 minutes, or until fork-tender. Drain well. Line a large baking sheet with parchment paper. Arrange potatoes on sheet and lightly smash with a fork. Brush each potato slice with melted butter and sprinkle with garlic. Broil until golden and crispy, about 15 minutes. Season with salt and pepper (to taste).

Nutrition Facts (per serving): calories 238, protein 4 g, carbs 37 g, fat 9 g

Chopped Veggie Salad

Make 6 servings

Ingredients

  • 1⁄2 lb wax beans, chopped
  • 1⁄2 lb green beans, chopped
  • 2 ears fresh corn
  • 1 cup cherry tomatoes, halved
  • 2 small bell peppers, any color, diced
  • 1 small red onion, diced
  • 1 English cucumber, peeled, seeded and diced
  • 1 cup chickpeas, rinsed and drained
  • 3⁄4 cup fresh cilantro or parsley, chopped
  • 2 tbsp olive oil
  • 2 tbsp rice wine vinegar or champagne vinegar
  • 1 tsp salt
  • 1 tsp ground pepper

Directions

Bring a large pot of water to a boil. Blanch beans in boiling water 2 minutes. Remove with a slotted spoon and place into an ice bath. Drain well. Add corn and boil 5 minutes. Put into ice bath. Once cool, use a sharp knife to cut kernels off cob. In a large bowl, toss together veggies, chickpeas and cilantro. In a small bowl, whisk together olive oil, vinegar, salt and pepper. Pour over veggies and toss well.

Nutrition Facts (per serving): calories 277, protein 13 g, carbs 45 g, fat 7 g

Pulled Barbecue Beef

Make 8 servings

Ingredients

  • 1 cup beef broth
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp ground garlic powder
  • 1 tsp onion powder
  • 2 tbsp olive oil
  • 2 lb beef brisket, trimmed and cut into 6 pieces
  • 1⁄4 cup water
  • 3 tbsp barbecue sauce

Directions

Preheat oven to 300 F. To a bowl, add broth, salt, pepper, garlic powder and onion powder and mix well. Set aside. Add olive oil to a Dutch oven and heat over medium-high. Working in batches, add brisket and sear 2 minutes per side. Set meat aside. Add water to Dutch oven and use a wooden spoon to scrape black bits off the bottom. Return meat to pot and add broth mixture. Cover with foil and cook 3 to 3 1⁄2 hours, or until meat is tender. Remove from pan and shred using 2 forks. Stir remaining liquid back into meat (as desired). Add barbecue sauce and mix well.

Nutrition Facts (per serving): calories 192, protein 25 g, carbs 4 g, fat 8 g

Periodized Macronutrient Breakdown

Weeks Protein Carbs Fat Intensity Training Frequency
1 and 2 40% 25% 35% Easy 2 to 4 days/week
3 and 4 35% 30% 35% Easy-Moderate 3 to 5 days/week
5 and 6 35% 40% 25% Moderate-High 4 to 6 days/week
7 and 8 30% 50-60% 10-20% High 5+ days/week
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Weeks 1 and 2

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Overnight Oats* 2 hard-boiled eggs 1/3 cup oatmeal cooked in water, 1 oz almonds, 2 tbsp hempseeds Overnight Oats*, 1 scoop protein powder + coffee/water 6 egg whites, 1 slice sprouted-grain bread, 1⁄4 avocado, 1 oz sliced cheese Overnight Oats*, 1 scoop protein powder + coffee/water, 1 oz nuts of choice Protein Waffles*, 2 tsp maple syrup, 2 hard-boiled eggs 2 hard-boiled eggs, 4 hard-boiled egg whites, 1/3 cup oatmeal cooked with water, 1 oz almonds
Snack Snack Snack Snack Snack Snack Snack
Sweet Potato Bread*, 1 container plain nonfat Greek yogurt, 2 tbsp almond butter 1 container plain nonfat Greek yogurt, 2 tbsp almond butter, 1⁄2 medium apple sliced Cinnamon Cashew Cottage Cheese: 6 oz 4% cottage cheese + 1 oz cashew pieces + dash cinnamon Sweet Potato Bread*, 1 container plain nonfat Greek yogurt, 1 tbsp almond butter 1 container plain nonfat Greek yogurt, 2 tbsp almond butter, 1 tbsp hempseeds Sweet Potato Bread*, 1 container plain nonfat Greek yogurt, 1 tbsp almond butter Sweet Potato Bread*, 1 scoop protein powder + coffee/water, 1 tbsp almond butter
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
1 (4 oz) can tuna drained, 2/3 cup cooked white rice, 5 large sauteed/steamed asparagus spears, 1 tbsp whipped butter, 1 tbsp hempseeds 6 oz grilled chicken breast, Chopped Veggie Salad* Tuna Salad: 1 (4-oz) can solid white tuna or chicken, drained + 2 tbsp olive oil mayonnaise + salt and pepper (to taste) + 17 Wheat Thins, 1 cup red/green grapes 6 oz grilled chicken breast, Chopped Veggie Salad* 6 oz grilled chicken breast, Chopped Veggie Salad* 1 (4 oz) can tuna drained, 2/3 cup cooked white rice, 5 large sauteed/steamed asparagus spears, 1 tbsp whipped butter 8 oz grilled chicken breast, Chopped Veggie Salad*
Snack Snack Snack Snack Snack Snack Snack
2 scoops protein powder + water, 1 oz mixed nuts 2 scoops protein powder + water, 1 medium banana Veggie Snack: 1⁄4 cup sliced carrots + 1⁄4 cup snap peas + 1⁄4 cup cherry tomatoes + 1 cup salted and prepared edamame 1 scoop protein powder + coffee/water, 1 oz mixed nuts Veggie Snack: (See Day 3.) 2 scoops protein powder + water, 1 oz mixed nuts 1 container plain nonfat Greek yogurt, 1 tsp honey/maple syrup, 1⁄2 cup blueberries/sliced strawberries
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Sheet Pan Dijon Chicken With Broccoli* Sheet Pan Dijon Chicken With Broccoli* 8 oz lean grilled sirloin steak, 1 cup steamed/roasted broccoli 6 oz grilled sirloin steak, 1⁄2 cup cooked quinoa, 1 cup steamed/roasted broccoli 6 oz baked salmon, 5 large sauteed/steamed asparagus spears Sheet Pan Dijon Chicken With Broccoli* Sheet Pan Dijon Chicken With Broccoli*
Calories 1,812, Protein 167 g, Carbs 128 g, Fat 75 g Calories 1,873, Protein 172 g, Carbs 131 g, Fat 80 g Calories 1,879, Protein 182 g, Carbs 128 g, Fat 74 g Calories 1,790, Protein 171 g, Carbs 124 g, Fat 71 g Calories 1,916, Protein 187 g, Carbs 126 g, Fat 77 g Calories 1,853, Protein 171 g, Carbs 128 g, Fat 75 g Calories 1,832, Protein 167 g, Carbs 133 g, Fat 74 g
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Weeks 3 and 4

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Protein Waffles*, 1 tbsp maple syrup, 2 hard-boiled eggs 7 scrambled egg whites, 1 slice sprouted-grain bread, 1⁄4 avocado Protein Waffles*, 1 tbsp maple syrup Protein Oats: 1 scoop protein powder + 1/3 cup dry oat bran/ oatmeal + dash salt + 1⁄2 cup nonfat milk, 1 tbsp chocolate chips Mix ingredients together and microwave 90 seconds. Sprinkle with chocolate chips. Breakfast Sandwich: 1 multigrain English muffin, toasted + 6 scrambled egg whites + 1 slice provolone cheese Protein Waffles*, 1 tbsp maple syrup, 1 tbsp whipped butter 2 hard-boiled eggs, 1/3 cup oatmeal cooked in water, 1 oz almonds
Snack Snack Snack Snack Snack Snack Snack
Cinnamon Cashew Cottage Cheese: (See Weeks 1 and 2, Day 3.) 1 container plain nonfat Greek yogurt, 2 tbsp almond butter, 1⁄2 medium apple sliced 2 scoops protein powder + water, 1 oz mixed nuts 6 oz 4% cottage cheese, 2 oz cashew pieces, dash cinnamon 1 container plain nonfat Greek yogurt, 1 tsp honey or maple syrup, 1⁄2 cup blueberries/sliced strawberries 1 container plain nonfat Greek yogurt, 2 tbsp almond butter, 1⁄2 medium apple sliced Sweet Potato Bread*, 1 container plain nonfat Greek yogurt
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
6 oz baked salmon, 5 large sauteed/steamed asparagus spears Mexican Chicken Bowl: 6 oz chopped chicken breast + 1⁄4 cup black beans + 1⁄4 cup shredded Mexican cheese + 2 tbsp salsa + 1⁄4 cup corn, 1⁄2 cup brown rice, 2 tbsp sour cream 1 (4 oz) can tuna drained 1⁄2 cup cooked white rice, 5 large sauteed/steamed asparagus spears, 1 tbsp whipped butter Pulled Barbecue Beef Bowl: Pulled Barbecue Beef* + 1/3 cup cooked brown rice + 2 tbsp black beans + 1⁄4 avocado, diced Pulled Barbecue Beef Bowl: (See Day 4.), Chopped Veggie Salad* 1⁄2 cup cooked brown rice, 6 oz grilled chicken breast, 1⁄2 avocado diced 6 oz baked/broiled tilapia (or other whitefish), Garlic Butter Smashed Potatoes*, 2 cups sauteed spinach
Snack Snack Snack Snack Snack Snack Snack
Loaded PB Toast: 1 slice sprouted-grain bread, toasted + 1 tbsp peanut butter + 2 sliced strawberries + 2 tbsp fresh blueberries + 1 tbsp hempseeds + 1 tbsp pumpkin seeds + 1 tbsp shredded coconut + 1 tsp honey/maple syrup 1⁄4 cup hummus, 1⁄4 cup sliced cucumbers Veggie Snack: (See Weeks 1 and 2, Day 3.), 1⁄4 cup hummus 1⁄4 cup hummus, 1⁄4 cup sliced cucumbers, 1 cup salted and prepared edamame 1 scoop protein powder + coffee/water, 1 oz mixed nuts Smoothie: 1 scoop protein powder + 1⁄2 frozen banana + 1⁄2 cup frozen mixed berries + 2 tbsp hempseeds + water Smoothie: 1 scoop protein powder + 1⁄2 frozen banana + 1 cup nonfat milk + 1 tbsp peanut butter + ice
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Pulled Barbecue Beef*, 1⁄2 cup brown rice, 1⁄4 cup black beans, 1⁄4 avocado 6 oz baked salmon, Garlic Butter Smashed Potatoes*, 5 large sauteed/steamed asparagus spears 1 cup cooked quinoa, 8 oz grilled chicken breast, 1⁄2 avocado diced 6 oz sauteed ready-to-eat shrimp, Chopped Veggie Salad* 6 oz baked/broiled tilapia (or other whitefish), Garlic Butter Smashed Potatoes*, 2 cups sauteed spinach 6 oz baked/broiled tilapia (or other whitefish), Garlic Butter Smashed Potatoes*, 2 cups sauteed spinach Pulled Barbecue Beef Bowl: (See Day 4.)
Calories 1,887, Protein 153 g, Carbs 135 g, Fat 81 g Calories 1,836, Protein 156 g, Carbs 140 g, Fat 72 g Calories 1,867, Protein 174 g, Carbs 156 g, Fat 66 g Calories 1,807, Protein 159 g, Carbs 153 g, Fat 72 g Calories 1,813, Protein 168 g, Carbs 156 g, Fat 60 g Calories 1,895, Protein 166 g, Carbs 159 g, Fat 70 g Calories 1,891, Protein 159 g, Carbs 152 g, Fat 73 g
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Weeks 5 and 6

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
6 egg whites, 1 slice sprouted-grain bread, 1⁄4 avocado Overnight Oats*, 1⁄4 cup blueberries Protein Oats: (See Weeks 3 and 4, Day 4.), 2 tbsp chocolate chips Overnight Oats*, 1⁄2 cup blueberries Breakfast Sandwich: (See Weeks 3 and 4, Day 5.) Overnight Oats*, 1⁄2 cup sliced strawberries, 1 tbsp hempseeds Protein Oats: (See Weeks 3 and 4, Day 4.), 2 tbsp chocolate chips
Snack Snack Snack Snack Snack Snack Snack
Sweet Potato Bread*, 1 container plain nonfat Greek yogurt Banana Smoothie: 1 scoop protein powder + 1 cup nonfat milk + 1 medium banana + ice as needed, 1 oz mixed nuts Loaded PB Toast: (See Weeks 3 and 4, Day 1.) 1 container plain nonfat Greek yogurt, 2 tbsp almond butter, 1 medium apple sliced Sweet Potato Bread* Sweet Potato Bread*, 1 scoop protein powder, 1 cup nonfat milk 1 scoop protein powder + coffee/water, 1 medium banana, 1⁄2 cup cubed honeydew melon, 1 oz almonds
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
6 oz sauteed ready-to-eat shrimp, 1⁄4 cup corn, 1⁄4 avocado diced, 3⁄4 cup cooked quinoa, 1⁄2 cup cherry tomatoes halved 1 (4 oz) can tuna drained, 1 cup cooked white rice, 5 large sauteed/steamed asparagus spears, 1 tbsp whipped butter 8 oz grilled chicken breast, 1 cup cooked white rice, 1 cup steamed green beans Tuna Salad: (See Weeks 1 and 2, Day 3.), 1 cup red/green grapes, 1⁄2 cup baby carrots Tuna Salad: (See Weeks 1 and 2, Day 3.), 1 cup red/green grapes, 1⁄2 cup baby carrots Everything Bagel Sandwich: 1 everything bagel thin, toasted + 6 egg whites, scrambled + 1⁄2 cup baby spinach + 2 tbsp tomato, diced + 1⁄4 cup avocado diced 6 oz baked/broiled tilapia (or other whitefish), 6 oz baked potato, 5 large sauteed/steamed asparagus spears ,1⁄2 cup cherry tomatoes halved
Snack Snack Snack Snack Snack Snack Snack
1⁄4 cup hummus, 17 mini pretzel, sticks, 1⁄4 cup sliced cucumbers, 1 cup salted and prepared edamame 6 oz 4% cottage cheese, 1⁄2 cup sliced strawberries, 1 tbsp honey/maple syrup 1 container plain nonfat Greek yogurt, 1 oz almonds Banana Smoothie: (See Day 2.) Banana Smoothie: (See Day 2.) 6 oz 4% cottage cheese, 1⁄4 cup blueberries, 1 oz cashews 1 cup salted and prepared edamame
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Sheet Pan Dijon Chicken With Broccoli*, 6 oz baked potato Sheet Pan Dijon Chicken With Broccoli*, 6 oz baked potato 6 oz baked/broiled tilapia (or other whitefish) 6 oz baked potato, 5 large sauteed/steamed asparagus spears, 1⁄2 cup cherry tomatoes halved 6 oz sauteed ready-to-eat shrimp, 1⁄4 cup corn, 1⁄4 avocado, 1⁄2 cup white rice, 1⁄2 cup cherry tomatoes halved 8 oz grilled chicken breast, 1 cup cooked white rice, 1 cup steamed green beans Sheet Pan Dijon Chicken With Broccoli*, 6 oz baked potato Sheet Pan Dijon Chicken With Broccoli*, 1 cup cooked white rice
Calories 1,793, Protein 146 g, Carbs 189 g, Fat 54 g Calories 1,830, Protein 153 g, Carbs 196 g, Fat 51 g Calories 1,898, Protein 172 g, Carbs 186 g, Fat 55 g Calories 1,929, Protein 157 g, Carbs 207 g, Fat 59 g Calories 1,927, Protein 162 g, Carbs 201 g, Fat 56 g Calories 1,848, Protein 152 g, Carbs 177 g, Fat 62 g Calories 1,832, Protein 160 g, Carbs 191 g, Fat 54 g
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Weeks 7 and 8

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Protein Waffles*, 2 tbsp maple syrup 2 hard-boiled eggs, 1/3 cup oatmeal cooked with water, 1⁄2 cup cubed honeydew melon Protein Waffles*, 2 tbsp maple syrup 6 scrambled egg whites, 2 slices sprouted-grain bread Protein Waffles*, 2 tbsp maple syrup, 1 cup sliced strawberries Protein Waffles*, 2 tbsp maple syrup, 1 cup sliced strawberries Protein Oats: (See Weeks 3 and 4, Day 4.), 2 tbsp chocolate chips
Snack Snack Snack Snack Snack Snack Snack
1 container plain nonfat Greek yogurt, 1 medium apple sliced Sweet Potato Bread*, 1 container plain nonfat Greek yogurt 1 container plain nonfat Greek yogurt, 1 cup cubed honeydew melon, 1 cup sliced strawberries Sweet Potato Bread*, 1 container plain nonfat Greek yogurt Pita Snack: (See Day 1.), 1 cup cubed honeydew melon 1 container plain nonfat Greek yogurt, 2 tbsp almond butter, 1 cup cubed honeydew melon Sweet Potato Bread*, 1 container plain nonfat Greek yogurt
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
6 oz baked/broiled tilapia (or other whitefish), Chopped Veggie Salad* 1 can tuna drained, 2 cups cooked white rice, 5 large sauteed/steamed asparagus spears 4 oz grilled chicken breast, Chopped Veggie Salad* Tuna Salad: (See Weeks 1 and 2, Day 3.), 1⁄2 cup baby carrots 4 oz grilled chicken breast, Chopped Veggie Salad* Everything Bagel Sandwich: (See Weeks 5 and 6, Day 6.) 1 (4 oz) can tuna drained, Chopped Veggie Salad*
Snack Snack Snack Snack Snack Snack Snack
Pita Snack: 4 mini whole-wheat pitas + 1 tbsp peanut butter + 1 hard-boiled egg + 1⁄4 cup red/green grapes, 1 cup strawberries 1 scoop protein powder + coffee/water, 1 medium banana Banana Smoothie: (See Weeks 5 and 6, Day 2.), 1 tbsp peanut butter Veggie Snack: (See Weeks 1 and 2, Day 3.) 1⁄4 cup hummus 1 scoop protein powder, 1 cup nonfat milk Smoothie: 1 cup frozen strawberries + 1⁄2 frozen banana + 1 cup nonfat milk + 3 tbsp hempseeds + 1 tsp honey/maple syrup Smoothie: 1 cup nonfat milk + 1 cup frozen strawberries + 1⁄4 cup frozen blueberries + 1 medium frozen banana + 1 tsp honey/maple syrup
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Pulled Barbecue Beef* Garlic Butter Smashed Potatoes*, 5 large sauteed/steamed asparagus spears Mexican Chicken Bowl: (See Weeks 3 and 4, Day 2.), 3⁄4 cup cooked white rice Pulled Barbecue Beef*, Garlic Butter Smashed Potatoes*, 1 cup green beans 4 oz cooked chicken breast chopped, 1 cup cooked white rice, 1⁄2 cup black beans, 2 tbsp shredded Mexican cheese, 2 tbsp salsa, 1⁄4 cup corn Pulled Barbecue Beef*, Garlic Butter Smashed Potatoes*, 1 cup green beans 6 oz sauteed ready-to-eat shrimp, 1 cup cooked white rice, 1 cup green beans Pulled Barbecue Beef*, Garlic Butter Smashed Potatoes*, 1 cup green beans
Calories 1,969, Protein 148 g, Carbs 232 g, Fat 48 g Calories 1,912, Protein 149 g, Carbs 239 g, Fat 40 g Calories 1,832, Protein 150 g, Carbs 224 g, Fat 41 g Calories 1,925, Protein 144 g, Carbs 227 g, Fat 51 g Calories 1,890, Protein 146 g, Carbs 230 g, Fat 47 g Calories 1,877, Protein 148 g, Carbs 239 g, Fat 39 g Calories 1,902, Protein 149 g, Carbs 232 g, Fat 46 g