Gpk meal plan

Weeks 2-­‐3 Meal Plan The basics of meal or snack building is to balance three things: Quality proteins Good Fats Unrefined Carbohydrates

Choose Your Option 1. Free Form 2. Meal Plan

1. Free Form This isn’t your first rodeo. You know about real food and basic cooking. Buy your favorite quality proteins. Mix and match with produce and good fats. You can still check out the recipes for ideas.

Here are some combos to get your started: Roast chicken breast+ kale salad+ avocado Pulled pork+ grilled asparagus+ sweet potato Scrambled eggs+ onions and peppers Ground beef meat sauce + spaghetti squash+ green salad Sardines+ arugula+ pumpkin seeds+ olive oil +lemon juice

2. Meal Plan Every week you will alternate these 6 meals, 3 veggie sides, and 3 snacks. The meals can be eaten for breakfast, lunch, or dinner. We want a nutrient dense, balanced meal, three times a day.

Week 1 21 meals 14 snacks

Main Dishes: Frittata x3 Sweet Potato Hash x3 Chili x3 Sardine or Salmon salad x3 Pulled Pork x3 Roast Chicken x3 Leftovers x3

Veggie Sides: Kale Salad x3 Roasted Broccoli x3 Salad greens Leftovers x1

Snacks: Trail mix Smoked salmon on cucumber slices Avocado with lemon juice and sea salt

Week 2 21 meals 14 Snacks

Main Dishes: Veggie Scramble x3 Breakfast sausage with side of fresh berries x3 Meatloaf x3 Shrimp x3 Brisket x3 Burgers x3 Leftovers x3

Veggie Sides: Cauliflower mashers x3 Coleslaw x3 Roasted squash x3 Asparagus x3

Snacks: Epic bars or jerky Turkey roll-­‐up Celery with nut butter