Example Meals, 7-Day Plans, & Shopping Lists

I hesitate to use the words “Meal Plan” because rarely if ever does a prescriptive meal plan
work for more than one person’s lifestyle and tastes.

But it can be helpful to model the general idea of how you put your meals together in a day
after some specific examples.

So this section will show you a full week of eating - including shopping lists - for four
different calorie and protein targets, along with basic nutritional breakdowns:

• 130g protein, 1700 calories - pg. 2

• 150g protein, 2000 calories - pg. 11
• 170g protein, 2500 calories - pg. 19
• 190g protein, 3000 calories - pg. 29

Throughout these meal plans, line items in red can be found in the Persist With Protein
Recipes Ebook.

Use the Persist Protein Planner to make your own meals, snacks, and shopping lists!
 7 Days, 130g Protein, 1700 Calories

Breakfast

Eggs 2

Blueberries 100g
DAY 1

Quick oats 40g

Liquid egg whites 240g

Uncured turkey bacon 2 slices

547 cal, 51g protein, 43g carbs, 16g fat

Lunch

Green leaf lettuce 200g

White rice, cooked 150g

Carrots 100g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken thigh (cooked) 100g

551 cal, 32g protein, 62g carbs, 19g fat

Dinner

Ground beef, 10% fat 200g

Broccoli 200g

Red potatoes 250g

559 cal, 50g protein, 53g carb, 21g fat

Day 1 Total:
• 1693 cals
• 133g protein
• 159g carbs
• 56g fat
 7 Days, 130g Protein, 1700 Calories

Breakfast

Blueberries 100g

Nonfat plain Greek yogurt 275g

DAY 2

Whey protein isolate .5 scoop

Pure Irish butter 14g

Sourdough bread 75g (2 oz)

575 cal, 50g protein, 65g carbs, 13g fat

Breakfast

Haricots verts / green beans 150g

Chicken breast (cooked) 60g

Sweet potato 200g

Avocado 100g

Extra virgin olive oil 8g

544 cal, 27g protein, 59g carbs, 25g fat

Snack

Egg (hard boiled) 1 lg

Apple 100g

130 cal, 7g protein, 14g carbs, 6g fat

Dinner

Ground turkey chili - p. 39 1 serving

457 cal, 50g protein, 26g carbs, 17g fat

Day 2 Total:
• 1705 cals
• 134g protein
• 165g carbs
• 61g fat
 7 Days, 130g Protein, 1700 Calories

Breakfast

Egg 2
DAY 3

Apple 100g

Liquid egg whites 220g

Whey protein isolate .5 scoop

594 cal, 50g protein, 57g carbs, 15g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Red potatoes 100g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast (cooked) 80g

379 cal, 30g protein, 35g carbs, 14g fat

Dinner

Broccoli 150g

Pure Irish butter 14g

Just Meats Beef Tri Tip 180g

Brown rice pasta 70g

704g cal, 53g protein, 66g carbs, 25g fat

Day 3 Total:
• 1677 cals
• 133g protein
• 158g carbs
• 54g fat
 7 Days, 130g Protein, 1700 Calories

Breakfast

Egg 2
DAY 4

Blueberries 100g

Sourdough bread 75g (2 oz)

Pure Irish butter 10g

Lean ground beef 140g

658 cal, 50g protein, 57g carbs, 26g fat

Lunch

Asparagus 100g

Olive oil 6g

Sweet potato 200g

Chicken sausage, all natural 2 link

425 cal, 31g protein, 46g carbs, 16g fat

Dinner

Broccoli 150g

Avocado 60g

Just Meats tri tip 175g

Corn tortilla, no added salt 3 tortilla

607 cal, 51g protein, 54g carbs, 22g fat

Day 4 Total:
• 1690 cals
• 132g protein
• 157g carbs
• 64g fat
 7 Days, 130g Protein, 1700 Calories

Breakfast
DAY 5

Protein packed oatmeal - pg. 22 1 serving

405 cal, 55g protein, 34g carbs, 5g fat

Lunch

Green leaf lettuce 200g

Carrots 150g

Red Potatoes 150g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast (cooked) 60g

402 cal, 26g protein, 48g carbs, 13g fat

Snack

Honey 8g

Apple 100g

Greek whole milk yogurt, plain 4 oz

167 cal, 11g protein, 24g carbs, 4g fat

Dinner

Broccoli 150g

Pure Irish butter 14g

Brown rice pasta 75g

Bison, ground, grass fed (cooked) 155g

704 cal, 50g protein, 67g carbs, 28g fat

Day 5 Total:
• 1678 cals
• 142g protein
• 173g carbs
• 50g fat
 7 Days, 130g Protein, 1700 Calories

Breakfast
DAY 6

Ground turkey, black bean, sweet potato skillet - pg. 19 1 serving

495 cal, 50g protein, 35g carbs, 17g fat

Lunch

Broccoli 100g

Chicken breast (cooked) 60g

Olive oil 14g

Sweet potato 150g

387 cal, 23g protein, 37g carbs, 17g fat

Snack

Banana 85g

Low fat cottage cheese, 2% 85g

149 cal, 11g protein, 23g carbs, 2g fat

Dinner

Green beans 200g

Avocado 60g

White rice (cooked) 200g

Lean ground beef 200g

689 cal, 51g protein, 74g carbs, 19g fat

Day 6 Total:
• 1719 cals
• 135g protein
• 169g carbs
• 19g fat
 7 Days, 130g Protein, 1700 Calories

Breakfast

Eggs 2
DAY 7

Apple 150g

Liquid egg whites 200g

Whey protein .5 scoop

Banana 150g

518 cal, 50g protein, 57g carbs, 11g fat

Lunch

Green leaf lettuce 200g

Beets 100g

White potatoes 120g

Chunk light tuna in water 80g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Almonds 14g

417 cal, 29g protein, 41g carbs, 18g fat

Dinner

Broccoli 200g

Pure Irish butter 20g

Just Meats beef try tip 170g

Brown rice pasta 75g

765 cal, 52g protein, 73g carbs, 30g fat

Day 7 Total:
• 1700 cals
• 131g protein
• 171g carbs
• 59g fat
7 Days, 130g Protein, 1700 Calories - Shopping List

Meat & Seafood

Ground beef, 10% fat - 550g
Ground bison - 155g
Ground turkey - 2lb
Uncured turkey bacon - 2 slice
Chicken breast - 260g
Chicken thigh - 100g
Chicken sausage - 2 link
Chunk light tuna in water - 80g
Just Meats tri tip - 525g (or other lean steak)

Dairy & Eggs

Eggs - 9 large
Liquid egg whites - 660g
Low-fat cottage cheese, 2% - 85g
Nonfat plain Greek yogurt - 275g
Whole milk Greek yogurt - 113g
Pure Irish butter - 72g

Bread & Grains

Corn tortillas - 3
White rice - 350g
Oats - 140g
Brown rice pasta - 220g
Sourdough bread - 5oz, 150g

Pantry
Honey
Balsamic vinegar
Olive oil
Mustard
Whey protein isolate - 2 scoops (Transparent Labs or brand of choice)
Almonds - 14g
Unsweetened almond milk - 8oz
Kidney beans - 1 can
Black beans - 340g
Canned diced tomatoes - 2 cans
Chicken broth - .5 cup
Chili powder, cumin, garlic powder, smoked paprika, salt & pepper

Produce
Asparagus - 100g
Beets - 100g
Bell pepper - 226g
Broccoli - 950g
Carrots - 350g
Garlic - 1 clove
Green beans - 350g
Green leaf lettuce - 800g
Onion - 113g
Red potatoes - 500g
Sweet potato - 890g
White potatoes - 120g

Apple - 450g
Avocado - 220g
Banana - 235g
Blueberries - 300g
 7 Days, 150g Protein, 2000 Calories

Breakfast

Eggs 3
DAY 1

Blueberries 100g

Quick oats 60g

Liquid egg whites 175g

Uncured turkey bacon 2 slices

657 cal, 50g protein, 58g carbs, 23g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast, cooked 80g

Red potatoes 250g

484 cal, 33g protein, 59g carbs, 14g fat

Snack

Low-fat cottage cheese, 2% 100g

Smooth peanut butter 15g

Frozen mixed berrries 150g

267 cal, 15g protein, 23g carbs, 11g fat

Dinner

Beef and broccoli stir fry - pg. 44 1 serving

Brown rice (cooked) 200g

599 cal, 55g protein, 57g carbs, 17g fat

Day 1 Total:
• 2007 cals
• 152g protein
• 197g carbs
• 65g fat
 7 Days, 150g Protein, 2000 Calories

Breakfast

Blueberries 100g
DAY 2

Sourdough bread 100g (3 oz)

Nonfat plain Greek yogurt 120g

Whey protein isolate 1 scoop

Pure Irish butter 14g

Almonds 20g

723 cal, 55g protein, 78g carbs, 23g fat

Lunch

Haritcots verts / green beans 150g

Chicken breast (cooked) 120g

Sweet potato 250g

Extra virgin olive oil 14g

577 cal, 45g protein, 61g carbs, 18g fat

Dinner

Broccoli 200g

Avocado 60g

White rice (cooked) 200g

Bison, ground, grass-fed (cooked) 160g

710 cal, 52g protein, 76g carbs, 24g fat

Day 2 Total:
• 2011 cals
• 152g protein
• 215g carbs
• 65g fat
 7 Days, 150g Protein, 2000 Calories

Breakfast
DAY 3

Protein rice pudding - pg. 29 1 serving

590 cal, 54g protein, 62g carbs, 14g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Red potatoes 200g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast (cooked) 80g

449 cal, 32g protein, 51g carbs, 14g fat

Snack

Nonfat plain Greek yogurt 100g

Almonds 20g

Frozen mixed berries 150g

262 cal, 14g protein, 24g carbs, 12g fat

Dinner

Broccoli 150g

Pure Irish butter 10g

Just Meats beef try tip 180g

Brown rice pasta 75g

694 cal, 53g protein, 69g carbs, 22g fat

Day 3 Total:
• 1995 cals
• 154g protein
• 207g carbs
• 62g fat
 7 Days, 150g Protein, 2000 Calories

Breakfast

Eggs 2
DAY 4

Blueberries 100g

Sourdough bread 75g (2 oz)

Pure Irish butter 10g

Lean ground beef 150g

672 cal, 52g protein, 57g carbs, 26g fat

Lunch

Asparagus 200g

Chicken thigh (cooked) 150g

Olive oil 8g

Sweet potato 275g

616 cal, 46g protein, 63g carbs, 21g fat

Dinner

Broccoli 150g

Corn tortilla, no added salt 5

Avocado 60g

Just Meats tri tip 175g

723 cal, 54g protein, 78g carbs, 24g fat

Day 4 Total:
• 2010 cals
• 152g protein
• 198g carbs
• 71g fat
 7 Days, 150g Protein, 2000 Calories

Breakfast

Eggs 4
DAY 5

Apple 80g

Quick oats 60g

Liquid egg whites 250g

682 cal, 51g protein, 56g carbs, 25g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Red potatoes 150g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast (cooked) 120g

480 cal, 44g protein, 43g carbs, 15g fat

Dinner

Broccoli 150g

Pure Irish butter 14g

Brown rice pasta 100g

Bison, ground, grass-fed (cooked) 175g

832 cal, 57g protein, 184g carbs, 30g fat

Day 5 Total:
• 1994 cals
• 153g protein
• 184g carbs
• 70g fat
 7 Days, 150g Protein, 2000 Calories

Breakfast
DAY 6

Protein overnight oats - pg. 22 1 serving

591 cal, 57g protein, 57g carbs, 15g fat

Lunch

Broccoli 150g

Chicken breast (cooked) 80g

Olive oil 15g

Sweet potato 240g

552 cal, 33g protein, 58g carbs, 19g fat

Snack

Banana 80g

Low-fat cottage cheese, 2% 100g

157 cal, 13g protein, 22g carbs, 3g fat

Dinner

Haricots verts / green beans 150g

Avocado 100g

White rice (cooked) 200g

Lean ground beef 200g

738 cal, 53g protein, 76g carbs, 25g fat

Day 6 Total:
• 2008 cals
• 156g protein
• 214g carbs
• 61g fat
 7 Days, 150g Protein, 2000 Calories

Breakfast

Eggs 4
DAY 7

Apple 200g

Liquid egg whites 200g

Quick oats 60g

718 cal, 54g protein, 72g carbs, 25g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Chunk light tuna in water 120g

White rice (cooked) 250g

Olive oil 14g

630 cal, 40g protein, 87g carbs, 16g fat

Dinner

Broccoli 150g

Pure Irish butter 14g

Bison meatloaf 1 serving

Red potatoes 275g

652 cal, 59g protein, 61g carbs, 21g fat

Day 7 Total:
• 2000 cals
• 153g protein
• 220g carbs
• 62g fat
7 Days, 150g Protein, 2000 Calories - Shopping List

Meat & Seafood

Lean ground beef - 350g
Bison, ground, grass-fed - 561g
Chicken breast - 480g
Chicken thigh - 150g
Chunk light tuna in water - 120g
Steak sirloin - 227g
Turkey bacon, uncured - 2 slices
Just Meats Beef Tri Tip - 335g (or other lean steak)

Dairy & Eggs

Eggs - 14
Fat Free Ultra-filtered milk (Fairlife) - 480mL
Liquid egg whites - 625g
Low-fat cottage cheese, 2% - 200g
Nonfat plain Greek yogurt - 360g
Pure Irish butter - 48g

Bread & Grains

Brown rice - 200g
Brown rice pasta - 175g
Corn tortilla - 5
Oats - 247g
Sourdough bread - 175g (6 oz)
White rice - 706g

Pantry
Almond butter - 20g
Almonds - 68g
Smooth peanut butter - 15g
Whey protein isolate - 3 scoops (Transparent Labs or brand of choice)
Ketchup
Mustard
Soy sauce (low sodium)
Balsamic vinegar
Olive oil
Sesame oil

Produce
Asparagus - 200g
Broccoli - 1.09 kg
Carrots - 400g
Garlic - 2 cloves
Green beans / haricots verbs - 300g
Green leaf lettuce - 800g
Onion - 28g
Red potatoes - 875g
Sweet potato - 765g

Apple - 280g
Avocado - 220g
Banana - 80g
Blueberries - 300g
Frozen mixed berries - 300g
 7 Days, 170g Protein, 2500 Calories

Breakfast

Eggs 3
DAY 1

Blueberries 200g

Liquid egg whites 200g

Quick oats 80g

Uncured turkey bacon 2 slices

803 cal, 53g protein, 86g carbs, 25g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast (cooked) 100g

Almonds 14g

Red Potatoes 250g

598 cal, 42g protein, 62g carbs, 21g fat

Snack

Low-fat cottage cheese, 2% 120g

Smooth peanut butter 28g

Frozen mixed berries 200g

395 cal, 19g protein, 32g carbs, 19g fat

Dinner Day 1 Total:

Beef and broccoli stir fry - pg. 44 1 serving
• 2495 cals
• 171g protein
White rice (cooked) 250g • 261g carbs
• 81g fat
395 cal, 19g protein, 32g carbs, 19g fat
 7 Days, 170g Protein, 2500 Calories

Breakfast

Blueberries 200g
DAY 2

Nonfat plain Greek yogurt 150g

Whey protein isolate 1 scoop

Pure Irish butter 14g

Sourdough bread 100g

682 cal, 55g protein, 89g carbs, 13g fat

Lunch

Haricots verts / green beans 200g

Chicken thigh (cooked) 100g

Almonds 28g

Sweet potato 300g

658 cal, 35g protein, 81g carbs, 22g fat

Snack

Apple 200g

Albacore tuna 3 oz

194 cal, 20g protein, 28g carbs, 2g fat

Dinner

Broccoli 200g

Avocado 120g

White rice (cooked) 220g Day 2 Total:

Bison, ground, grass-fed (cooked) 185g • 2510 cals
• 171g protein
Pure Irish butter 14g • 284g carbs
• 83g fat
977 cal, 60g protein, 86g carbs, 46g fat
 7 Days, 170g Protein, 2500 Calories

Breakfast
DAY 3

Protein overnight oats - pg. 22 1 serving

591 cal, 57g protein, 57g carbs, 15g fat

Lunch

Green leaf lettuce 200g

Carrots 150g

Red potatoes 300g

Tangy balsamic vinaigrette 2 Tbsp

Chicken thigh (cooked) 120g

Pitted green olives 28g

678 cal, 40g protein, 74g carbs, 27g fat

Snack

Almonds 32g

Frozen mixed berries 150g

Low-fat cottage cheese, 2% 120g

376 cal, 21g protein, 28g carbs, 20g fat

Dinner

Broccoli 150g

Pure Irish butter 20g Day 3 Total:

• 2502 cals
Just Meats beef try tip 180g
• 173g protein
Brown rice pasta 100g • 247g carbs
• 93g fat
8577 cal, 55g protein, 88g carbs, 31g fat
 7 Days, 170g Protein, 2500 Calories

Breakfast

Eggs 2
DAY 4

Blueberries 100g

Pure Irish butter 14g

Lean ground beef 150g

Honey 10g

White rice (cooked) 200g

792 cal, 50g protein, 82g carbs, 29g fat

Lunch

Asparagus 200g

Chicken breast (cooked) 100g

Olive oil 10g

Sweet potato 250g

508 cal, 39g protein, 58g carbs, 14g fat

Snack

Banana 200g

Whey protein isolate 1 scoop

Smooth peanut butter 14g

Vanilla almond milk, unsweetened 8 fl oz

406 cal, 34g protein, 50g carbs, 10g fat

Dinner

Broccoli 150g

Avocado 100g Day 4 Total:

Just Meats beef tri tip 150g • 2510 cals
• 173g protein
Corn tortilla, no added salt 6 • 284g carbs
• 82g fat
803 cal, 50g protein, 93g carbs, 29g fat
 7 Days, 170g Protein, 2500 Calories

Breakfast

Eggs 4
DAY 5

Apple 150g

Quick oats 80g

Liquid egg whites 250g

794 cal, 52g protein, 79g carbs, 26g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Red potatoes 200g

Tangy balsamic vinaigrette 2 Tbsp

Chicken breast (cooked) 100g

Avocado 100g

642 cal, 40g protein, 60g carbs, 29g fat

Snack

Nonfat plain Greek yogurt 200g

Apple 150g

Almond butter 30g

396 cal, 27g protein, 34g carbs, 17g fat

Dinner Day 5 Total:

Beef fajita bowl - pg. 44 1 serving
• 2502 cals
• 174g protein
White rice (cooked) 200g • 241g carbs
• 91g fat
670 cal, 55g protein, 69g carbs, 18g fat
 7 Days, 170g Protein, 2500 Calories

Breakfast

Eggs 3
DAY 6

Blueberries 200g

Lean ground beef 150g

Red potatoes 300g

740 cal, 57g protein, 80g carbs, 24g fat

Lunch

Broccoli 150g

Chicken breast (cooked) 100g

Olive oil 10g

Sweet potato 300g

Avocado 100g

722 cal, 42g protein, 79g carbs, 29g fat

Snack

Banana 150g

Low-fat cottage cheese, 2% 150g

Almonds 20g

378 cal, 24g protein, 44g carbs, 14g fat

Dinner

Haricots verts / green beans 200g

White rice (cooked) 200g Day 6 Total:

Chicken sausage, natural 3 link • 2500 cals
• 171g protein
Pure Irish butter 10g • 277g carbs
• 90g fat
660 cal, 49g protein, 74g carbs, 23g fat
 7 Days, 170g Protein, 2500 Calories

Breakfast

Protein rice pudding - pg. 29 1 serving

DAY 7

590 cal, 54g protein, 62g carbs, 14g fat

Lunch

Green leaf lettuce 200g

Carrots 150g

White potatoes 300g

Chunk light tuna in water 100g

Tangy balsamic vinaigrette 2 Tbsp

497 cal, 34g protein, 71g carbs, 11g fat

Snack

Low-fat cottage cheese, 2% 150g

Almonds 28g

Banana 200g

469 cal, 26g protein, 57g carbs, 18g fat

Dinner

White corn tortilla 5 tortillas

Ground beef, 10% (cooked) 150g Day 7 Total:

• 2504 cals
Avocado 150g
• 172g protein
Cheddar cheese 28g • 254g carbs
• 97g fat
948 cal, 58g protein, 63g carbs, 53g fat
7 Days, 170g Protein, 2500 Calories - Shopping List

Meat & Seafood

Lean ground beef - 450g
Bison, ground, grass-fed - 185g
Chicken breast - 400g
Chicken thigh - 220g
Chicken sausage - 3 links
Just Meats beef tri tip - 330g (or other lean steak)
Lean flank steak - 8oz
Sirloin steak - 227g
Uncured turkey bacon - 2 slices
Chunk light tuna in water - 200g

Dairy & Eggs

Liquid egg whites - 450g
Eggs - 12
Cheddar cheese - 28g
Low-fat cottage cheese, 2% - 530g
Nonfat plain greek yogurt - 490g
Irish butter - 72g

Bread & Grains

Corn tortilla - 11
White rice - 1.07 kg
Brown rice pasta - 100g
Oats - 220g
Rice - 56g
Sourdough bread - 100g (3 oz)

Pantry
Almond butter - 50g
Almonds - 150g
Smooth peanut butter - 42g
Honey
Soy sauce, low sodium
Worcestershire sauce
Pitted green olives - 28g
Olive oil
Balsamic vinegar
Mustard
Sesame oil
Whey protein powder - 4 scoops (Transparent Labs or brand of choice)
Vanilla almond milk, unsweetened - 8oz
Produce
Asparagus - 200g
Broccoli - 790g
Carrots - 500g
Garlic - 1 clove
Bell pepper - 113g
Green leaf lettuce - 800g
Green beans / haricots verbs - 400g
Onion - 56g
Red potatoes - 1.05 kg
Sweet potato - 850g
White potatoes - 300g

Apple - 500g
Avocado - 570g
Banana - 550g
Blueberries - 700g
Lime - 1
Frozen mixed berries - 350g
 7 Days, 190g Protein, 3000 Calories

Breakfast

Eggs 4
DAY 1

Blueberries 200g

Quick oats 200g

Liquid egg whites 200g

Uncured turkey bacon 2 slices

948 cal, 59g protein, 100g carbs, 31g fat

Lunch

Green leaf lettuce 200g

Carrots 100g

Tangy balsamic vinaigrette - pg. 60 2 Tbswp

Chicken thigh (cooked) 150g

Almonds 14g

Red potatoes 300g

737 cal, 49g protein, 70g carbs, 30g fat

Snack

Low-fat cottage cheese, 2% 150g

Smooth peanut butter 32g

Frozen mixed berries 300g

Honey 25g

737 cal, 49g protein, 70g carbs, 30g fat

Dinner Day 1 Total:

Beef and broccoli stir fry 1 serving
• 2997 cals
• 189g protein
White rice (cooked) 275g • 324g carbs
• 100g fat
733 cal, 57g protein, 89g carbs, 16g fat
 7 Days, 190g Protein, 3000 Calories

Breakfast

Nonfat plain Greek yogurt 150g

DAY 2

Whey protein isolate 1 scoop

Pure Irish buter 20g

Sourdough bread 100g (3 oz)

Almonds 28g

Banana 175g

928 cal, 61g protein, 106g carbs, 32g fat

Lunch

Haricots verts / green beans 200g

Chicken breast (cooked) 120g

Sweet potato 300g

Olive oil 15g

647 cal, 42g protein, 75g carbs, 19g fat

Snack

Apple 200g

Albacore tuna 3 oz

Rice cakes, lightly salted 4

334 cal, 24g protein, 56g carbs, 2g fat

Dinner

Broccoli 200g

Avocado 150g

White rice (cooked) 250g Day 2 Total:

Bison, ground, grass-fed, cooked 200g • 3000 cals
• 193g protein
Pure Irish butter 14g • 334g carbs
• 105g fat
1090 cal, 65g protein, 98g carbs, 52g fat
 7 Days, 190g Protein, 3000 Calories

Breakfast

Eggs 4
DAY 3

Apple 250g

Quick oats 100g

Liquid egg whites 250g

Heavy cream 30ml

1023 cal, 52g protein, 108g carbs, 38g fat

Lunch

Green leaf lettuce 200g

Carrots 150g

Red potatoes 300g

Tangy balsamic vinaigrette - pg. 60 2 Tbsp

Chicken breast (cooked) 100g

Olive oil 18g

732 cal, 41g protein, 72g carbs, 33g fat

Snack

Protein yogurt parfait - pg. 30 1 serving

433 cal, 51g protein, 46g carbs, 5g fat

Dinner

Broccoli 150g

Pure Irish butter 20g Day 3 Total:

Just Meats beef tri tip 160g • 3011 cals
• 194g protein
Brown rice pasta 100g • 314g carbs
• 106g fat
824 cal, 51g protein, 88g carbs, 30g fat
 7 Days, 190g Protein, 3000 Calories

Breakfast

Eggs 2
DAY 4

Blueberries 200g

Sourdough bread 100g (3 oz)

Pure Irish butter 20g

Lean ground beef 150g

Honey 20g

926 cal, 56g protein, 101g carbs, 35g fat

Lunch

Asparagus 200g

Chicken breast (cooked) 150g

Olive oil 20g

Sweet potato 275g

701 cal, 55g protein, 63g carbs, 26g fat

Snack

Banana 200g

Whey protein isolate .5 scoop

Smooth peanut butter 20g

Rice cakes, lightly salted 4

494 cal, 25g protein, 78g carbs, 11g fat

Dinner

Avocado 100g Day 4 Total:

Beef fajita bowl - pg. 44 1 serving • 3016 cals
• 194g protein
White rice (cooked) 250g • 335g carbs
• 105g fat
895 cal, 58g protein, 92g carbs, 33g fat
 7 Days, 190g Protein, 3000 Calories

Breakfast

Protein smoothie (high carb) - pg. 24 1 serving

DAY 5

730 cal, 51g protein, 91g carbs, 18g fat

Lunch

Green leaf lettuce 200g

Carrots 150g

Red potatoes 350g

Chicken thigh (cooked) 175g

Olive oil 18g

809 cal, 54g protein, 76g carbs, 34g fat

Snack

Nonfat plain Greek yogurt 175g

Apple 250g

Honey 20g

Almonds 32g

479 cal, 25g protein, 64g carbs, 17g fat

Dinner

Broccoli 200g

Pure Irish butter 20g

Brown rice pasta 100g Day 5 Total:

Bison, ground, grass-fed (cooked) 160g • 3004 cals
• 193g protein
Cheddar cheese 30g • 320g carbs
• 113g fat
986 cal, 63g protein, 89g carbs, 44g fat
 7 Days, 190g Protein, 3000 Calories

Breakfast

Eggs 4
DAY 6

Blueberries 250g

Lean ground beef 150g

Red potatoes 300g

Avocado 100g

998 cal, 66g protein, 96g carbs, 43g fat

Lunch

Broccoli 150g

Chicken breast (cooked) 120g

Olive oil 15g

Sweet potato 300g

640 cal, 46g protein, 70g carbs, 20g fat

Snack

Banana 150g

Low-fat cottage cheese, 2% 150g

Almonds 28g

Rice cakes, lightly salted 4

565 cal, 29g protein, 74g carbs, 18g fat

Dinner

Haricots verts / green beans 200g

White rice (cooked) 250g Day 6 Total:

Lean ground beef 200g • 3002 cals
• 195g protein
Pure Irish butter 20g • 326g carbs
• 108g fat
800 cal, 54g protein, 86g carbs, 27g fat
 7 Days, 190g Protein, 3000 Calories

Dinner
DAY 7

Beef and sweet potato hash - pg. 20 1 serving

Avocado 150g

824 cal, 56g protein, 70g carbs, 38g fat

Lunch

Green leaf lettuce 200g

Carrots 150g

White potatoes 350g

Chunk light tuna in water 120g

Olive oil 18g

603 cal, 40g protein, 75g carbs, 20g fat

Snack

Low-fat cottage cheese, 2% 200g

Almonds 32g

Rice cakes, lightly salted 4

Banana 200g

675 cal, 37g protein, 88g carbs, 21g fat

Dinner

Broccoli 200g

Pure Irish butter 20g Day 7 Total:

• 3008 cals
Just Meats beef tri tip 200g
• 194g protein
Brown rice pasta 100g • 325g carbs
• 112g fat
907 cal, 61g protein, 92g carbs, 33g fat
7 Days, 190g Protein, 3000 Calories - Shopping List

Meat & Seafood

Lean ground beef - 776g
Bison, ground, grass-fed - 360g
Chicken breast - 475g
Chicken thigh - 300g
Chunk light tuna in water - 220g
Just Meats beef tri tip - 360g (or other lean steak)
Lean flank steak - 8 0z
Sirloin top steak - 227g
Uncured turkey bacon - 2 slices

Dairy & Eggs

Liquid egg whites - 450g
Eggs - 14
Low-fat cottage cheese, 2% - 500g
Nonfat plain Greek yogurt - 551g
Cheddar cheese - 30g
Pure Irish butter - 134g
Fat free Ultra-filtered milk (Fairlife) - 240mL
Heavy cream - 30mL

Bread & Grains

Oats - 240g
White rice - 1.025 kg
Brown rice pasta - 300g
Lightly salted rice cakes - 16
Ancient grain granola - 28g
Sourdough bread - 200g (7 oz)

Pantry
Honey
Soy sauce, low-sodium
Worcestershire sauce
Olive oil
Sesame oil
Almonds - 134g
Smooth peanut butter - 80g
Whey protein isolate - 3.5 scoops (Transparent Labs or brand of choice)

Produce
Asparagus - 200g
Bell pepper - 226g
Broccoli - 1.4 kg
Carrots - 600g
Garlic - 1 clove
Green beans / haricots verts - 400g
Green leaf lettuce - 800g
Onion - 112g
Red potatoes - 1.25 kg
White potatoes - 350g

Apple - 700g
Avocado - 500g
Banana - 945g
Blueberries - 763g
Frozen mixed berries - 300g