Sample 12 Day Meal Plan, Grocery List, Cost Estimate and Recipes

This meal plan was created for a former client. Their specific nutrition needs per day were:


FAT- 50-70g

CARBS- 180-200g


Please be sure to consult me or another nutrition consultant before making any dietary changes.

The Follwing the Menu for 12 Days.

These items can be swapped around to fit the macros and preferences for the day.

Breakfasts: - Non-Fat Yogurt w/ blueberries (6 days) - Egg Bites (6 days) Lunches (for at work) -Fried Rice (4 days) -Pork Tenderloin and garlic mushrooms (8 days)


-Blackened Tilapia w/ steamed broccoli (4 days)

- Southwestern Tacos (4 days)

-Spicy Stuffed Peppers (4 days)

Snacks (2/day)

- 1 Banana w/ PB ( 7 days)

- Protein Shake (10 days)

- Jerky (7 days)

Here I have listed the nutrition information for each item in order for participants to make the most informed decision on which foods to have on which days.

- Non-Fat Yogurt w/ blueberries -111cal, 0.1g fat, 22.8g carbs, 5.8g protein

- Egg Bites- 135 cal,0.1g fat, 3.7g carbs, 28.6g protein

- -Fried Rice-384 cal, 8g fat, 39.1g carbs, 37.6g protein

- -Pork Tenderloin- 233 cal, 9.3g fat, 1.1g carbs, 33.7g protein

garlic mushrooms-164 cal, 14g fat, 5.1g carbs, 3.7g protein

- -Blackened Tilapia- - 146 cal, 2.7g fat, 0 carbs, 32g protein

steamed broccoli (1 cup)-55 cal,0.6g fat, 11.2g carbs, 3.7g protein

- - Southwestern Tacos- 260 cal, 4.6g fat, 24.7g carbs, 28.1g protein

- -Spicy Stuffed Peppers-239 cal, 9.6g fat, 18.2g carbs, 23.9g protein

- 1 Banana w/ 2Tablespoons PB -293 cal, 16.5g fat, 33.3g carbs, 9.3g protein

- Protein Shake (w/ 8oz coconut milk)-170cal, 5.5g fat, 9g carbs, 18g protein

- Jerky(for 2 mini sticks)- 100 cal,7g fat, 0 carbs, 8g protein

Here is the grocery list (this list is assuming that some of the spices required you already have at home). This list is estimated to cost around $66 before taxes and some items you will have leftover for future meal plans.

PROTEINS ð Tilapia 2lbs ð Chicken breast 1.5 lbs ð Pork Tenderloin 1lb ð 1lb ground beef

DAIRY/COLD ð Non-fat yogurt ð Liquid Egg Whites ð Coconut milk


ð Broccoli 6 cups of florets ð Red onion 1 ð Green onions/scallions ð Bell peppers 5 ð Tomato 1-2

ð Blueberries ð White onion 2 ð Carrots 3 large ð Mushrooms 1 box ð Pico de Gallo ð Lime 2 ð Bunch of bananas


ð Peanut butter ð Small corn tortillas ð Brown rice ð Soy sauce ð Veggie oil ð Minced garlic ð Protein powder


Egg Bites

Makes 3 Servings Prep Time 10 Minutes Cook Time 20 Minutes


3 cups of liquid egg whites

1/2 cup of diced tomato

1/2 cup of diced white onion

1tsp salt

1 tsp black pepper


Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray.

Mix all ingredients in a bowl.

Pour equal amounts of the mixture into six muffin cups. Bake for 18-20 minutes of until the centers are set and firm.

Pork Tenderloin and Garlic Mushrooms (8 days)

Makes 8 Servings Prep Time 10 minutes plus marinade time Cook Time 6 minutes


1 tsp sugar

1/4 cup green onions

3tsp minced garlic

1 tbsp lime juice

1 tbsp fish sauce

1/2 tsp salt

1lb pork tenderloin, trimmed, skin removed and sliced into eight, 1/2 inch thick medallions

- 3 cups of mushrooms

- 1 tbsp minced garlic

-1/2 tsp olive oil

1/2 tbsp butter


Make the marinade by combining the sugar, half the green onions, garlic, lime juice, fish sauce, and salt in a ziplock bag. Add the medallions to the mixture, seal tight and place in the refrigerator for 2-8 hours or overnight.

Preheat skillet over medium heat, Place medallions in the skillet and cook for 2-3 minutes on each side. Juices should run clear and the internal temperature should be 160 degrees F wehn cooked through.

Transfer medallions to a plate and top with remaining green onions. Serve with Garlic Mushrooms.

Garlic Mushrooms-

Slice mushrooms, wipe with a damp paper towel. Heat a skillet on low-medium. add 1/2 tsp olive oil and 1/2 tbsp butter. Add sliced mushrooms and 1 tbsp of minced garlic, do not over crowd the pan or over stir. Once mushrooms are carmelized remove from pan and split into 8 equal portions.

Fried Rice (4 days)

Makes 4 Servings Prep Time 10 minutes Cook Time 25 minutes


Brown Rice,4 cups, cooked

Broccoli, 1 cup, chopped

Carrots, 1 cup, sliced

Bell Pepper, 1 cup, sliced

Mushrooms 1/2 cup, diced

1/2 White Onion, peeled and diced

1 lb chicken breast, cut or shredded

1 tbsp sesame oil

1 tbsp soy sauce

While rice cooks according to directions, heat a skillet on medium and cook the chicken. Once the chicken is cooked, set aside and clean the pan. Then add the sesame oil and vegetables, cook until onions are clear and broccoli is soft.

Add in the rice and chicken and soy sauce and stir well. Divide into four equal portions.

Blackened Tilapia w/ steamed broccoli ( 5 days)

Makes 5 servings Prep Time 25 minutes, Cook Time 15 minutes


1tsp paprika

2 tsp thyme

1 tsp cumin

1 tsp oregano

1 tsp garlic powder

1 tsp onion powder

1 tsp salt

1/2 ground black pepper

1/2 tsp red pepper flakes

2lbs of tilapia filets, fresh or frozen

5 cups of broccoli florets


Pre-heat oven to 400 degrees. Mix all seasonings into a bowl. Rinse the tilapia filets and pat dry with a paper towel. Season both sides with the mixture, allow to sit at room temperature for 15 minutes.

Spray a bakingpan with non- stick cooking spray and place the filets in the pan and lighlty spray the tops.

Bake for 10-12 minutes or unitl the fish is firm and flakey. Serve with steamed broccoli.

Southwestern Tacos (4 days)

Makes 4 Servings (2 tacos per serving) Prep Time 10 Minutes Cook Time 15 Minutes


1lb chicken breast

1/2tbsp minced garlic

1tsp ground cumin

1 tsp paprika

1 tsp salt

1/2 tsp black pepper

1 red onion, sliced thin

1/2 cup pico de gallo

8 small corn tortillas

1 lime, sliced into quarters


Heat a non-stick skillet over medium heat.

Season the chicken with all the seasonings.

Add the onions and chicken to the skillet and cook for 5 minutes on each side until cooked thouroughly.

Shred or chop the chicken, warm the tortillas then fill with onions, chicken and top with pico de gallo and lime juice.

Spicy Stuffed Peppers (4 days)

Makes 4 Servings Prep Time 5 Minutes Cook Time 20 Minutes


4 red or yellow bell peppers, tops, pith and seeds removed

1lb of lean ground beef

1 cup of finely chopped onion

1 tsp of celery salt or regular salt

1/2 tsp garlic poweder

1/2 tsp cayenne pepper

6 tsp pico de gallo


Preheat oven to 350 degrees. Fill a pot 3/4 with water and bring to a boil. Place the peppers in the pot, bottom sides up. Boil for 5 minutes, then let drain for 5 minutes.

In a non-stick skillet, mix th ground beef, onion, salt, cayenne and garlic. Cook for 4-6 minutes, stirring frequently, until the beef is browned and the onions are soft. Add the pico de gallo and remove the pan from heat and drain any grease.

Spray a baking sheet with non-stick cooking spray. Place the peppers on the baking sheet and fill each one with four equal-sized portions of the meat filling.

Bake for 15 minutes.

Be sure to avoid sodas, energy drinks or juice. Stick to water and ifyou need to add fruit for flavor!

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