CHICKEN SAUSAGES TRAINING DAY DIET


Our meal plan is designed for a 190-pound guy. Adjust amounts up or down if you weigh more or less.


MEAL 1 SPINACH AND SAUSAGE SCRAMBLE WITH PORRIDGE


2 whole eggs 2 chicken sausages 30 g raw baby spinach 30 g reduced-fat grated cheddar cheese 40 g rolled oats 250 ml water


Scramble the eggs, sausages, and spinach in a non-stick pan until the spinach is wilted and the eggs are cooked through. Top with the cheese. While the eggs are cooking, combine the oats and water in a bowl, cover, and microwave for 90 seconds.


MEAL 2 SHAKE


(choose one from the “Shake Matrix” on the following page)


MEAL 3 SPEEDY TUNA SALAD 1 tin white tuna fish 120 g raw baby spinach 1 tbsp extra-virgin olive oil 35 g sliced mushrooms 40 g chopped red onion 35 g crumbled feta cheese A pinch of salt and pepper 2 spring onions, chopped


Mix all ingredients together in a bowl.


MEAL 4 WORKOUT NUTRITION 950 ml sports drink 1 scoop whey protein


Mix all ingredients together and sip during your workout.


MEAL 5 QUINOA AND CHICKEN BOWL


185 g cooked quinoa 80 g cherry tomatoes 195 g tinned black beans, rinsed


150 g boneless, skinless chicken breast, grilled and cubed 2–3 tsp chilli powder 1 pinch of salt and pepper


Mix all ingredients together in a bowl.


MEAL 6 CHOCOLATE AND PEANUT BUTTER SNACK 150 g low-fat cottage cheese 1 scoop chocolate protein powder 1 tbsp natural peanut butter


Mix all ingredients together in a bowl.


APPROX. DAILY NUTRIENT TOTALS: 2,500 calories 228g protein 218g carbs 88g fat 32g fibre


90 MUSCLE&FITNESS CHICKPEAS


ARE A CONVENIENT FAT-BURNING FOOD,


CONTAINING 12 GRAMS OF PROTEIN AND 10 GRAMS FIBRE.


FOR A HEALTHY ALL-NATURAL BREAKFAST MEAT CHOOSE PACKS WITH APPROXIMATELY 12 G PROTEIN, 5 G FAT AND 8 G CARBS


NON-TRAINING DAY


Meal plan designed for a 180–200-pound male. Adjust the amounts up or down if you weigh more or less.


MEAL 1 GREEK YOGURT PARFAIT 245 g fat-free Greek yogurt 145 g berries 2 tbsp flaxseed meal 25 g cashews 30 g low-fat granola


Mix all ingredients together in a bowl.


MEAL 2 SHAKE (choose one from the “Shake Matrix” on the following page)


MEAL 3 EASY SALMON SALAD 175 g tinned salmon 160 g cherry tomatoes 1 cucumber, chopped 240 g tinned chickpeas, rinsed 1 tbsp extra-virgin olive oil


Mix all ingredients together in a bowl.


MEAL 4 SHAKE (choose one from the “Shake Matrix” on the following page)


MEAL 5 1 bowl/serving (see cooking directions below)


DR. MIKE’S TEXAS CHILLI


APPROX. DAILY NUTRIENT TOTALS: 2,200 calories 193 g protein 178 g carbs 31 g fat 41 g fibre


DR. MIKE’S TEXAS CHILLI Roussell’s delicious, extra lean chilli recipe requires some cooking, but because you’ll be making a lot of it, it will last you all week once prepared. Using the amounts below, this pot of chilli makes six 500-calorie servings.


INGREDIENTS • 1 tbsp canola oil • 1.5 kg lean minced beef • 2 cloves garlic • 1 onion, diced • 3 tbsp chilli powder • 1 tsp black pepper • ½ tsp crushed red pepper • 250 g finely chopped green chilli peppers • 300 g jar tomato purée • 950 ml low-sodium beef broth or stock • 950 ml water


NOTE: Adjust spices to personal taste


Add canola oil and beef to a medium to large saucepan and cook over medium heat until beef is browned. Remove from pan and place in a bowl on the side. Add garlic and onion to pan and cook until onion softens. Next, add beef back to pan and season with spices. Add chillies and tomato purée, and stir until all the ingredients are thoroughly combined and coating the beef. Add beef broth and water to pot; cover and simmer for 45 minutes. Stir and simmer uncovered for another 45 minutes.


RENEE COMET/GETTY; SCOUT GIRL/STOCK FOOD PORNCHAI MITTONGTARE; BRIAN VELENCHENKO


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