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70 EASY M AC ROS-BASE D RE CI PES FOR BREAK FAST,

LUNC H, DINNER, AND POST-WORKO UT

By Christine Hronec

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table of contents

intro info
Meal Prep for Success 8 B REAK FAS T

Intro to Macros 9
What Are Macros 10
Meal Planning for Beginners 12
How to Meal Prep: Step 1 13
How to Meal Prep: Step 2 20
How to Meal Prep: Step 3 43
Meal Planning Quiz 39
How to Meal Prep: Step 4 50

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table of contents

breakfast
Breakfast 53
Chicken Sausage Sweet Potato Skillet 54
Hawaiian Breakfast Fried Rice 56
Breakfast Sausage Patty Recipe 58
Grain-free Strawberry Protein Loaf 60
Apple Cinnamon French Toast Bake 62
Berry Protein Pancakes 64
Protein Pumpkin Bread 66
Salmon Avocado Breakfast Toast 68
Chocolate Chip Protein Donuts 70
B REAK FAS T
Blueberry French Toast Bake 72
Chicken Breakfast Sausage Fried Rice 74
Berry Smoothie Bowl Recipe 76
Gluten Free Wheynola 78
Filipino Breakfast Sausage Longganisa 80
Egg Muffins 83
Protein Oatmeal Muffins 85
Smoothie Freezer Bags 88
Sweet Potato Protein Waffles 91 P R O T EI N D ONUTS WH EY NOLA

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table of contents

lunch V E G G I E EGG
Lunch 93 W HI T E F R IED
RICE
Pineapple Cilantro Shrimp Stir-fry 94
Goat Cheese Watermelon Radish Salad 96
Blackened Chicken Salad 98
Jalepeno Sun Dried Tomato Burgers 100
Mediterranean Gluten Free Pasta Salad 102
Veggie Egg White Fried Rice 104
Black Bean Spaghetti Pasta 106
Open Faced Chicken Avocado Toast 108
Smoked Salmon, Egg & Kale Salad 110
Grilled Chicken Marinades 112

B L A C KENED
C H IC KEN
SALAD

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table of contents

Dinner
Dinner 114
Braised Red Wine Meatballs 115
Blackened Shrimp Saute 117
Cilantro Lime Crock Pot Chicken 119
Zoodle Pomodoro 121
Grain Free Cilantro Spice Meatballs 123
Jamaican Jerked Chicken 125
Filet Mignon Bacon Mushroom Skillet 128
Mini-Meatloaf Muffins 130
Shredded Chipotle Beef Tacos 132
Skinny Spaghetti Carbonara 134
B R A I S E D TO MAT O
Braised Tomato Garlic Chicken 136 G A R LI C C H I CK EN
Sriracha Lime Honey Salmon 138
Chimichurri Flank Steak 140
Chicken Sausage Stuffed Acorn Squash 142
Lumpia Filipino Egg Roll 144

C H IP O T L E SK I NNY
BEEF SPAGH ET TI
TA C O S C ARB ONAR A

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table of contents
post-workout shakes/
meal replacers
Post-Workout Shakes/Meal Replacers 147
Double Chocolate Fudge Protein Pudding 148
Cherry Vanilla Almond Shake 150
Overnight Apple Pie Oats 152
Green Apple Protein Shake 154
Toasted Mango Coconut Smoothie 156
Mixed Berry Green Tea Smoothie 158
Mocha Latte Protein Shake 160
Strawberry Kiwi Smoothie 162
Mint-Chocolate Shake 164
Glazed Donut Protein Shake 166
Spirulina Green Tea Antioxidant Smoothie 168

G L A Z ED D ONUT PR OT EIN S HAK E

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table of contents

snacks &
sides
Snacks & Sides 170
Goji Berry Protein Cookies 171
Double Chocolate Protein Bites 173
Cranberry Almond Protein Bites 175
Garlic Parmesan Oven Roasted Cauliflower 177
B U T T E RNUT SQUAS H
Oven Roasted Eggplant Pomodoro 179
QU I NO A S ALAD
Spicy Cauliflower Fried Rice 181
Oven Roasted Spiced Potatoes 183
Bacon and Brussels Saute 185
Cajun Carmelized Onions 187
Butternut Squash Quinoa Salad 189
Coconut Curried Jasmine Rice 191
Cilantro Lime Black Bean Rice 193

S P IC Y CAULI F L OWER C IL ANT RO L IME


F R IE D RI C E B LAC K B EAN RI C E

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Meal Prepping
for Success
The macros approach to nutrition is a great way to quantify your
food intake to support a variety of health goals. Whether you are
looking to lose body fat, maintain your weight, or gain lean
muscle, tracking your macronutrients is a great way to ensure
success towards these goals. Flexible dieting is a great way to
allow you to eat foods you actually enjoy. Instead of being stuck
consuming boring meals, you can enjoy added variety by
planning ahead and making sure you have enough food to
support your needs.

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Intro to Macros

Image 1: Results from Calorie Counting Image 2: Results from Counting Macros

The go-to system for dieting has long been calorie counting, which is an easy one-step system. The belief is that to lose weight, one must reduce total
daily calories (either eat less or burn more), to gain weight one must add calories, and to maintain weight you keep calories constant. Unfortunately, it
can also be misleading. The reality is that monitoring your caloric intake can only take you so far if you are not eating the right calories. While you may
be losing weight, you may not necessarily be losing true body fat, instead you may be only losing water weight and even muscle mass.  

The first image is my own personal experience where I primary focused on weight loss by only tracking my calories. You can see I was able to make my
body “smaller” overall, but I did not have the lean muscle definition that I wanted. In image 2, my focus was on counting my macros instead of just
my calories. You can see a huge difference in my results although I weigh the same in both “after” photos. This is because I was able to drop body fat
and retain lean muscle mass for a tighter, leaner, more defined look.

Keeping track of calories, as opposed to what makes up those calories, can be harmful to your body despite any associated weight loss with this
method. It’s not about how many calories are in your food, but the breakdown of these calories that ultimately impacts one’s body composition.  In
order to make sense of this, it starts with the awareness of what you are eating. Knowing what your food is made of and using that information to eat
better is the basis of the macros approach to nutrition.  

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What are Macros?
All food is compromised of three basic building blocks that make up the caloric content of food: protein, carbs, and fat commonly referred to as
macros (short for “macronutrients”). The practice of counting macros has been used by bodybuilders for decades, has gained recent popularity among
the general public. Instead of looking at food in black and white (“bad” vs. “good”), this program provides a new way to look at food based on
scientific principles that are easy to understand because we have broken down every meal with the macronutrients for every single food source.

In order to understand macros, let’s begin with the universal concept of calories. A calorie is simply a unit of energy that describes how much energy a
certain food provides. The energy density of each macro was measured as follows:

• Dietary Protein: 4 calories/gram


• Carbohydrates: 4 calories/gram
• Fat: 9 calories/gram

Alcohol is typically not part of the 3 daily targets, but is technically a fourth macronutrient at 7 calories/gram. Alcohol is not listed on nutrition facts
labels, as it is not considered essential to life. While it does not contain fat, it does have an energy value that needs to be accounted for towards the
daily energy allowance*.

*Unlike fats and carbs, the body cannot store alcohol so it must metabolize it right away. This means that alcohol calories will always take priority as
fuel source. While the body is metabolizing alcohol, stored fat cannot be used as a fuel source for at least 48 hours. Drinking can easily push us one
over calorie budget for the day without any benefit towards satisfying hunger.

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Knowing how many carbohydrates, fats and proteins are in any given food, allows one to know exactly how many calories, or energy, that food
contains. The energy in fat, protein and carbohydrates has a different biological influence on satiety, metabolic rate, brain activity, blood sugar and
the way our body stores fat. It’s not necessarily how many calories one is consuming, but the composition of those calories. It is easy to fall into
nutrient deficiencies when only calories are being tracked.

THIS CAN LEA D TO B U R N O UT, FATIG U E , AN D U LT I M AT E LY BI N GE


EAT IN G. WH E R E CALO R IE S F RO M N U T RI E N T- DE N S E F OODS V E RS U S
N UT RITI ON ALLY PO O R FO O DS ( FO R E XA M P LE , P ROC E S S E D OR
R EFIN ED CAR BS ) W ILL H AV E DIFFE R E N T E F F E C T S ON T H E B ODY .

If only keeping the energy content of foods in mind, it's easy to forget about the nutrient quality. Yes, a handful of nuts may be energy dense, but the
nutritional benefits outweigh the number of calories. Healthy, nutrient-dense foods keeps hunger at bay, helps maintain stable blood glucose levels,
reduces cravings, and allows the brain to signal to your stomach that it's full. Nutrient-poor foods will have the opposite effect, causing hormonal
dysfunction, spiking insulin levels, increasing cravings, suppressing satiety signals and encouraging overeating. The macros approach is a mindset
shift to look at food for its nutritional QUALITY in additional to its energy content.

Counting macros means that the number of grams of protein, carbohydrates, and fats consumed in a day are tracked. Bodybuilders and fitness
competitors have mastered this art, however for the general public, it means buying a food scale, taking the time to measure and calculate meals,
and last but not least, the mental capacity to carry this out in the real world. While this may seem overwhelming at first, this is the most strategic,
methodical, and scientifically sound approach to long-term sustainable health. This ebook provides easy recipes that can be prepared for a few days
at a time with tons of variety to keep your meals fun and inviting. This is where you can choose foods not on your meal plan but you can have them
as long as you stay within your macronutrient goals for the day.

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Meal Planning for Beginners
Meal planning is not a new or novel concept, however meal planning for a macros based meal plan takes a slightly more strategic approach .The
reality is you probably do this some extend in your daily life, and if you don’t you will not only improve your health with the approaches outlined in
this book, but you will be more organized, will save money, and will benefit from improved time management.

Whether you are a gourmet chef with your own blog or if you never step foot in your kitchen, cooking is the easy part. Not knowing how to cook is a
common excuse for people falling off their programs due to dining out, where this book showcases hundreds of easy recipes that are not only
delicious but enjoyable for the family. Planning is the hard part. Planning is the part where foods and recipes are built together like pieces of a puzzle
where the big picture is your protein, carb, and fat content. Understanding how to meal plan using your macros takes planning. Meal planning for
your macros is much easier to understand when it is broken down into the 5 core steps:

S TE P 1: DEF INE YO U R FOO D L IST

Address allergies/intolerances
Address preferences
Be open minded

S TE P 2: DET ERMINE H OW MU CH C ON V ENI EN CE VS. VA R I ETY Y O U WAN T

How many times per week are you willing to meal prep?
Complex vs. simple meals

STEP 3: DETERMINE HOW MANY MEALS NEED TO BE PREPPED

How many times will you eat per day?


How many meals/snacks will you eat per day?
What time of day will you train?

STEP 4: WRITE YOUR MEAL PLAN

How to break down your macros into real food

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S TEP 1: D E F IN E Y O U R F O O D L I S T
How to Meal Prep
1 STE P 1 : DE FIN E YO UR FO O D LI ST

A DDR ESS A LLE RGIE S/INT OLERA NC ES


When you start a meal plan, you may not realize that you didn’t like certain foods or have intolerances to specific items until you try it. However there
are others with extremely particular tastes with a laundry list of foods they will not eat. One’s degree of food “selectivity” makes a big difference in
what one persons meal plan looks like compared to another persons even with the same exact macros. The easiest way to approach this is to start
with food allergies.

Every year, millions of Americans have food related allergic reactions. While most food allergies are mild in nature, some can cause severe life
threatening reactions. Strict avoidance is the most practical approach to preventing serious health problems by recognizing and managing the allergy.
While any food can cause an adverse reaction, eight types of food account for 90% of all reactions:

• Eggs • Peanuts • Fish • Wheat


• Milk • Tree Nuts • Shellfish • Soy

Allergic reaction symptoms typically involve either the skin, respiratory, cardiovascular, or gastrointestinal tract. These symptoms can surface via
stomach cramps, hives, shortness of breath, shock or circulatory collapse, tight throat or trouble swallowing, swelling of the tongue, weak pulse, or
feeling faint. Most food-related symptoms typically occur in less than two hours of ingestion but most often starts within minutes. Not everyone who
experiences symptoms after eating certain foods has a food allergy or needs to avoid that food entirely; for instance, some people experience an
itchy mouth and throat after eating a raw or uncooked fruit or vegetable. This may indicate oral allergy syndrome (i.e. a reaction to pollen, not to the
food itself). The immune system recognizes the pollen and similar proteins in the food and directs an allergic response to it. Once a food allergy has
been identified, the most effective treatment is to avoid the food.

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S TEP 1: D E F IN E Y O U R F O O D L I S T
FO OD IN TOLE RA NC E S:

Food allergies are commonly mistaken for food intolerances. Physical reactions to certain foods are common, but they are typically caused by
intolerance rather than a true allergy. A true food allergy causes an immune system reaction that impacts numerous organs in the body with a varied
range of symptoms. In general however food intolerance symptoms are typically less serious and often limited to digestive problems. If you have a
food intolerance, you may be able to eat small amounts of the offending food without trouble. You may also be able to prevent a reaction. For
example, lactose intolerance can be managed by consuming lactose free products or by supplementing with lactase (the enzyme that is missing from
those who are intolerant).

CA U SE S OF FOO D I NT OLE RA NCE IN CLUDE:

• Absence of an enzyme needed to fully digest a food. Lactose intolerance is a common example.

• Irritable bowel syndrome. This chronic condition can cause cramping, constipation and diarrhea.

• Food poisoning. Toxins such as bacteria in spoiled food can cause severe digestive symptoms.

• Sensitivity to food additives. For example, sulfites used to preserve dried fruit, canned goods and wine can trigger asthma attacks in sensitive
people.

• Recurring stress or psychological factors. Sometimes the mere thought of a food may make you sick. The reason is not fully understood.

• Celiac disease. Celiac disease has some features of a true food allergy because it involves the immune system. However, symptoms are mostly
gastrointestinal, and people with celiac disease are not at risk of anaphylaxis. Celiac disease is considered a chronic digestive condition that is
triggered by eating gluten, a protein found in wheat and other grains.

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S TEP 1: D E F IN E Y O U R F O O D L I S T
DE FIN E W H AT F OO DS YOU WO N’ T E AT…

After considering food allergies and intolerances, as well as foods you just don’t care for you can begin to put a meal plan together. The
best way to approach this is to figure out what foods you will NOT eat under each macronutrient category:

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S TEP 1: D E F IN E Y O U R F O O D L I S T
STA RCH Y CA RBS:

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S TEP 1: D E F IN E Y O U R F O O D L I S T
FR UIT S & V EGGIE S (C ARBS )* :
This is not an exhaustive list, but a list of the most common veggies and fruit used in meal planning based on price and availability. More
exotic fruit and veggies can certainly be included.

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S TEP 1: D E F IN E Y O U R F O O D L I S T
FAT S:

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S TEP 1: D E F IN E Y O U R F O O D L I S T
N OW D EFINE Y OUR FO OD LIS T AN D R EMEMBER T O BE O PEN MI ND E D …

Once you have considered your preferences whether you are a vegetarian, gluten intolerant, or are simply a selective eater, you can begin
to have a clearer idea of your options. Knowing what foods you CAN eat from an inclusive perspective in each macronutrient category is a
great place to begin. A lot of people have the misconception that “clean eating” is a restrictive approach when it is the exact opposite.
Knowing what foods are the most nutrient dense for each macronutrient category brings freedom and flexibility. It is guaranteed that there
are foods on this list that you have never eaten.

It is also guaranteed that there are foods that you already think you won’t like. This is where it is suggested that you pause and try to be
open-minded. Believe it or not you may be missing out on a recipe that could be become a family staple for years to come. Something as
simple as a different cooking technique, a new seasoning, or just a new combination of ingredients will give you a brand new perspective
and you may end up liking things you never imagined you would like. I personally grew up as one of the pickiest eaters and didn’t try things
as basic as garlic until my 20s. You are certainly entitled to your preferences and opinions, but keeping an open mind is going to be crucial
to maximizing your options and making this a sustainable lifestyle. Far too often meal plans can actually have a detrimental effect where
one would get great short-term results but end up falling back into poor habits. Making sure to stop and find foods, cooking methods,
recipes, and meals that you love is so important to creating an enjoyable and satisfying life long relationship with food.

Regardless of whether you are shredding, maintaining, or bulking food should always be enjoyable. While it is a source of fuel, it is also
nourishment and holds a sacred part of our lives. I personally love to eat and appreciate a meal from my mom or grandmother cooked with
love. Don’t ever forget to value the element of love and nourishment that goes along with food. Although I want everyone to understand
the science of food and how to use that knowledge to their benefit, it is also my aim that everyone who reads will seek a nourishing and
satisfying relationship with food, that people would eat real whole foods because they love their bodies. That people will choose to plan
ahead because their health and well being deserves so much more than just “whatever” for dinner.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
2 STE P 2: DET ERMINE H OW MU CH C ONVENIENCE VS. VA R I ETY Y O U WAN T

Determining what level of convenience versus variety you want in your mean plan is a crucial step. This is where you need to take an
assessment and ask yourself what you will actually follow. This is probably the most important step because if you will not realistically follow
your meal plan you will either A.) end up making a ton of food you only half heartedly like and get tired of it and throw a ton of it away or
B.) get too overwhelmed with all the cooking you signed yourself up for and give up when you have a rough day. While these are two
extremes, you need to take an honest assessment of how much you will realistically be able to handle. One approach isn’t better than the
other, its about finding what works for you. If you are not sure which approach suits you better it is recommended to start somewhere in
between. Here are the main differences between these approaches:

CON V EN IEN T M EA L P REP

There are a lot of people that end up going with the convenient approach to meal prep. Whether you don’t particularly have a flair or
interest for cooking, don’t have the time, or just don’t have the money to get extravagant with your meal prep this is the best approach for
you. This doesn’t mean that you won’t have quality enjoyable meals, it just means that the approaches you will use will require minimal
“hands on” cooking to streamline preparation efforts and utilize techniques that save the most time and money. “Hands on” cooking
typically means more food handling, more ingredients, a lot of ingredients (some of which may be more challenging to source all from the
same grocery store) and extra prep steps that can actually be skipped altogether.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
M INIM IZ ED PRE PA RAT IO N E FFO RTS :
Here are a few examples of what minimal hands on cooking looks like

1. Simplify Meat- Seasoned ground meats vs. Meatballs/Patties

2. Pre-cooked Meat- Pre-cooked Grocery Store Rotisserie Chicken vs. Home cooked oven roasters

3. Slow Cooking- Crock Pot Meals vs. Skillet Meals

4. Lunch Meat- Pre-cooked deli meats vs. Oven roasted meats (i.e. chicken, turkey, beef)

5. Shakes- Meal replacer shakes vs. Home cooked sit down breakfasts

6. Plan Smoothies- Prep smoothie ingredients in zip lock baggies to allow them to be easily dumped into a blender

7. One Step Carbs- Rice cooked in bulk in a rice cooker vs. chopping and peeling and roasting sweet potatoes

8. Choose Fruit Wisely- Ready to eat fruit (i.e. whole apples, whole bananas) vs. Prep Intensive Fruit (i.e. cantaloupe, pineapple,
watermelon)

9. Make Ahead Oats- Overnight oats vs. Cooked oats

10. Salads- High Protein Salads vs. a Protein + Oven Roasted Veggie

11. Wraps- High Protein Wraps vs. a Protein + skillet prepped or oven prepped carbs/veggies

12. Egg Whites- Purchase cartons of liquid egg whites as opposed to whole eggs. For recipes that call for egg whites, you will experience
less “steps” by pouring liquid egg whites as opposed to cracking several eggs, separating the yolks from the whites

13. Don’t bother peeling produce- Sweet potatoes, potatoes, carrots, apples, and beets all roast up amazing with the skin on. The same
goes for cucumbers, kiwi, eggplant, grapes, peaches, nectarines, ginger, acorn squash, and delicate squash. Leaving the skin includes
more antioxidants and nutrients.

14. Hard Boiling Eggs in the Oven- using a muffin tin you can fit a dozen eggs in 30 minutes vs. boiling in a pot

15. Break Your Breakfast Routine- Don’t be afraid to have leftover “dinner food” for an easy microwavable breakfast. Breakfast doesn’t
have to be “conventional.” I’ve grown up having rice and eggs or some other form of protein my entire life. There is no rule that says
breakfast needs to be pancakes and cereal, it can be whatever you want it to be.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
16. Skip a Snack- While there are benefits to eating 6 meals a day (3 meals, 2 snacks and a post-workout), it is okay to skip a snack or two
and make the meals larger to simplify meal prep. Your meal prep doesn’t need to look like anyone else’s, as long as it works for your
lifestyle and goals; that is all that matters.

17. Skip ”Dinner”- On days where I am just too tired to cook, or just need something simple for dinner, I got for a smoothie with the proper
amount of protein from my protein powder and the balance of my carb and fat macros from fruit and almond or coconut milk.
Occasionally I will add crushed to thicken up these smoothies and eat it with a spoon.

18. Order Chinese Take-out- What? Takeout? Yes, when I’m in a bind, I will order a few servings of steamed chicken and mixed vegetables
with white or brown rice. You can also get steamed shrimp and a variety of different veggies (all you have to do is ask and you can get
broccoli, ). You can get this meal at ANY Chinese restaurant in America, just ask for the sauce on the side (I don’t use the sauce). I add a
small amount of soy sauce or coconut aminos to flavor the food along with either sriracha or hot oil sauce. However this has gotten me
through rough spots where I had a lot of work and zero time to cook, but needed healthy food to keep me energized.

19. Find a Recipe you LOVE- I get in these moods where I’m all about a certain recipe one week and so excited about it that I can eat it
over and over again. One week I’m excited about a crockpot bolognese meat sauce served over spaghetti squash or zoodles, the next
week I’m all about beef carnitas, then next I’m all about cilantro-lime crock pot chicken and rice. Mixing up your weekly featured recipe
and making sure it’s a recipe you are truly excited to eat can make repeating meals for convenience much more enjoyable.

20. No-Chop Veggies- When selecting your veggies, some will be easier to meal prep than others required virtually no chopping or
prepping before cooking.

• Spinach/Kale/Arugula- Can be easily steamed or sautéed with the carb of your choice (i.e. rice or sweet potatoes), can be added to
wraps, salads, omelets, tacos, fajitas, and sandwiches.

• String beans/Asparagus- that can be easily steamed, oven roasted, or lightly sautéed.

• Peas/Snow Peas- An easy add-in to a stir-fry or skillet when simple veggies are needed to complete a meal.

21. Have a “Back-Up” Meal- Every household needs a go-to back up meal. For me, it’s a veggie fried rice. I typically scramble in egg
whites for my protein source and whatever veggies I have on hand. It tastes amazing and I literally always have the ingredients needed
to pull it off at any point. It can get fancier depending on what type of meat you have on hand and it great for turning leftover rice,
meat, eggs and veggies into an amazing family friendly dish.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
TIM E SAV IN G ME AL P REP EF FO RTS

1. Have a game plan- Don’t bother meal prepping until you know exactly how many meals you are aiming for and what those meals will
consist of. Whether you plan to prep every meal or just your workweek lunches, decide what it will be and plan accordingly.

2. Save Decadence- A fancier meal of bacon wrapped scallops is better enjoyed as a freshly cooked meal as opposed to trying to make it
in bulk and store it in Tupperware for a few days at a time. When meal prepping it is suggested to stick to foods that are easy to cook in
bulk that store and reheat well:

• Proteins: Lean ground meat, lean deli meat (turkey, beef, ham), chicken, skirt steak, flank steak, and pork.

• Carbs: Rice, tortillas, wraps, oats, sweet potatoes, garbanzo beans, and quinoa.

• Fats: Nuts, seeds, nut butter, olive oil, and coconut oil.

3. Opt for one pot meals:

• Crock-Pot Meals- Invest in a slow cooker for hands free mindless meal prep with easy recipes that allow time to work its magic
leaving you with juicy, flavorful bulk meals that last a few days.

• Dutch Oven Cooking- This approach has much in common with crock-pot cooking only it used heat from a stove. Meals are typically
cooked much faster in a dutch oven as compared to a crock-pot. Unlike the crock-pot these meals allow a little more complexity
such as searing meats at first before slow cooking in the same pot.

• Instant Pot- A multi-functional pressure cooker that cooks “slow cook” meals in a fraction of the time.

• Casseroles – This is one of the easiest approaches for scaling up recipes for bulk cooking. Not only are these family friendly meals,
they made plenty of leftovers and reheat well in toaster and microwave ovens.

4. Select Fewer Protein Sources- If you are prepping a menu that requires 2-3 protein sources versus 5-6 you will be able to streamline
your cooking efforts by scaling up the prep of the proteins.

5. Make extra- It takes almost no extra effort to roast 2 chickens at once as opposed to one. Once can be served for a sit down family
meal, the other can be carved and the meat can be used for easy lunches and week-night meals.

6. Opt for single servings- Purchase pre-packaged individual servings for snacks (i.e. raw almonds in 1oz. baggies, baby carrots in 3oz.
baggies, almond butter in 1-2 TBSP packets, etc.)

7. Single Tray Cooking- Roast multiple veggies at the same time on the same tray with similar cooking times.

8. Canned Goods- Canned beans vs. Dried Beans

9. Frozen Veggies vs. Fresh- Don’t be afraid to use quality frozen veggies that have been frozen at their peak ripeness for back-up
options for a stir-fry or soup. My go-to frozen veggies are organic frozen peas, frozen eggplant, frozen zucchini, and pre-chopped frozen
bell peppers.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
10. George Foreman Grill Tip- When I use my George Foreman grill I actually place aluminum foil on it (top and bottom) to save time
during clean up. It is a game changer and makes clean up a breeze.

11. Plan to defrost- If you know you are making a specific food, take it out of the freezer and set it to defrost in the fridge overnight.

12. Boiling Water- Always cover the pot, a covered pot boils faster than an uncovered pot.

13. Single Grocery Store Trip- While I love the sporadic trip to whole foods, and adore the seasonal goodies at Trader Joes, when I have
serious meal prepping to do, I always stick to a national grocer that will end up having the most variety and best overall sales. These days
most national grocers now have organic and whole food offerings that it is not necessary to travel to 2 or more grocery stores.

14. Multi-Task Your Meal Prep- The best way to save time is to have multiple items cooking at the same time. For example setting up rice in
a rice cooker, while oven roasting veggies and setting up a crock pot for a main dish allows you to accomplish more in a shorter amount
of time. In the mean time, you can be cleaning as you go.

15. Recipes- Spend time each week searching for recipes or sign up for a weekly meal planning subscription to get fresh new ideas delivered
to your inbox every week. Have a place like a Pinterest board or even a note pad on your iPhone where you jot down some notes of what
you would like to plan for the next week.

16. Check what’s on sale- Sometimes it can easier to organize your meals around sales. If chicken breast is $1.99/lb or is a certain veggie is
<$0.99/lb it only makes sense to strategically plan around these sales.

17. Stick to your grocery list- While this may be a no-brainer, don’t allow junk food to sneak into your grocery cart. Keep it out of the house
and stay focused on your goal.

18. Schedule your Meal Prep Days- For those who need the utmost in convenience the weekend is the best time is to meal prep for the
week. Meal prep is only going to last if it feels manageable for you. If one meal prep day feels too overwhelming, split it into 2 cooking
days separated by 3 full days. This will preserve food quality while reducing the duration of each meal prep session.

19. Break Prep into stages- Making veggie prep a default “to-do” the moment you unpack your groceries is an excellent habit to streamline
meal prep. Having all your squash, carrots, broccoli, cauliflower, etc. already cut and bagged into gallon zip lock baggies and stored in
the fridge until you are ready to prep. You are already putting things away and by building this habit into unpacking groceries you will
find that having things on hand will cut prep time in half.

20. Stay Focused- Meal prep for the week shouldn’t take more than 60-90 minutes of active kitchen “work.” If it is taking you significantly
longer than this, it is suggested that you take a step back and work smarter, not harder. If you are overwhelmed and distracted, find a
time of day you can prep alone. If you have a busy household, early morning meal prep may be just what you need. You will get faster
with time, and I try to make it a fun competition with myself to see how much I can get done in the shortest amount of time.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
SAMPLE MENU FOR CONVENIENCE
CHE CK O U T T HIS S AM P L E M E N U A ND T HE
Time Qty Unit Description Cal Carbs Fiber Fat Protein
FO L L O WI NG IN STR U CT IO NS FO R H OW T O
Meal 1 7:30am 1 serv Blueberry French Toast Bake 281 29 3 3.0 34
E XE CU TE THI S M EA L P R E P FO R
1 c Black Coffee 0 0 0 0 0
CO N VE NI ENC E:
281 29 3 3 34

Meal 2 10:00am 149 g 1 Small Apple 77 21 4 0 0


This sample meal plan is a 1500-calorie meal plan
1 c Hot Green Tea 0 0 0 0 0
designed for a female seeking to drop body fat. The
77 21 4 0 0
macros are set at 135g Protein/ 45g Fat/ 140g Carbs.
Meal 3 12:30am 8 oz Filipino Chicken Adobo 360 10 0 18 38
It should be noted that while fiber is not a daily
4 oz String Beans 40 8.9 3.6 0.3 2.1
macronutrient requirement as it is a subset of
3 oz Cooked White Rice 77.4 16.5 1.0 0 1.5

477.4 35.4 4.6 18.3 41.6 carbohydrates, it is considered a daily minimum

Meal 4 3:30pm 1 oz Raw Almonds 164 6 4.0 14 6 requirement for proper function.*

1 c Hot Green Tea 0 0 0 0 0

164 6 4 14 6 Footnote: *This is one reason an iifym (if it fits your


Meal 5 6:00pm 30 g Whey Protein Isolate 110 1 0 0 25 macros) approach has some shorting comings. The
4 oz Blueberries 43 11 2.7 0 1 reason is just because foods will technically “fit” your
6 oz Water 0 0 0 0 0 macros it is suggested to take a real whole foods
153 12 2.7 0 26 approach to ensure proper nutrient density and that
Meal 6 7:30pm 4 oz Filipino Chicken Adobo 180 5 0 9 19 daily fiber requirements are met. This is not to say that
8 oz String Beans 80 17.8 7.2 0.6 4.2 some foods are “bad” and other foods are “good” it is
3 oz Cooked White Rice 77 16.5 1.0 0 1.5 simply to say that consuming these food that are low in
337.4 39.3 8.2 9.6 24.7 nutrient density and carbs that do not contain fiber on
a regular basis as ones sole means of nutrition will
Cal Carbs Fiber Fat Protein
leave one lacking vital nutrients, even if their physique
Totals 1490 143 27 45 132
looks physically lean.
Your Daily Goal 1505 140 >20 45 135

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
C HE CK OU T TH IS S A MP LE ME NU AND T HE F O LLO WING INS TR U C TI ON S FO R HO W TO E XE CU TE THIS M E A L P R E P FO R
C ON V EN IEN C E:

This menu is designed for convenience because it offers the following benefits:

• A breakfast casserole that can be made in bulk for the week


• Snacks that require no cooking and can be easily stored in ones purse, gym bag, or briefcase and consumed on the go at ones desk, in the
car, or out and about without needed to be reheated
• Carbs that can be made in bulk (in this case rice in a rice-cooker)
• A “one-pot” protein dish that can be cooked in bulk for the week
• Veggies that can easily be steamed with minimal chopping

In order to execute this meal prep for 4 days worth of food*, the following items to be to prepared:
*It is not suggested to prep more than 4 days worth of food if all the food will be stored in the fridge. If the food is intended to be consumed after 4
days, it is suggested that cooked foods are frozen and then defrosted in a microwave or fridge if they are going to be consumed.

• 1 Blueberry French Toast Bake* (This will make exactly 4 servings of breakfast. If you anticipate anyone in your household that will want to eat
this for breakfast as well, it is suggested to double the recipe to yield 8 servings)
• Doubled Batch of Filipino Chicken Adobo Recipe* (This will make exactly enough food for one person for 4 days. If you anticipate sharing
this with anyone in your household, plan accordingly)
• 1 Batch of White Rice Prepared in a rice cooker
• String Beans (or veggies of your choice)
• 4 small apples (no prep needed)
• 4 x 1oz. portions of raw almonds (no prep needed)
• Protein Shakes (no make ahead steps needed, combine ingredients when needed)

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
STEPS TIMELINE (MINUTES)

Prep Blueberry French Toast

Allow Blueberry French Toast to Soak in Fridge Overnight OVERNIGHT

Pre-Heat Oven

Bake Blueberry French Toast Bake

Double Recipe of Filipino Style Chicken Adobo

Cook White Rice in Rice Cooker

Steam String Beans

Portion our Lunch and Dinner portions

0 5 10 15 20 25 30 35 40 45 50 55 60

M E A L P REP S TR ATE GY:

• The Night Before: Prepare the blueberry French toast bake and let it sit in the fridge overnight. This step should take 5 minutes of preparation
time.
• Day of Meal Prep:
๏ Pre-Heat Oven to bake French toast bake.*
๏ Prepare a double portion of the Filipino chicken adobo recipe.*
๏ While chicken is cooking, set rice cooker to cook 1 batch of rice (should yield ~4-5 cups of cooked rice). Rice cooker will automatically switch
off to “warm” once cooked. Typically takes about 20-25minutes.
๏ While chicken in cooking, place French toast bake in oven. Please sure to set a timer so you don’t forget.
๏ (Footnote* = It should be noted that the baking of the French Toast Bake and the Filipino Chicken Adobo are the rate limiting steps and take
the longest. By staging these steps first, the meal prep can be optimized to be completed in the shortest amount of time).
๏ Steam String Beans.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
๏ Steam String Beans.

๏ Total time for all cooking to be complete is approximately 45 minutes. This is based on the time for the Filipino style chicken adobo to cook
as everything else can be complete in that time frame.

๏ Once the chicken, rice, string beans, and French toast are prepared the following steps will be taken:

๏ Divide the French toast bake into 4 portions and place each one in a single serve plastic bag and store in the fridge.

๏ Using a food scale, portion out 4 lunches according to the portions on the menu and place into Tupperware for fridge storage. To
differentiate the lunches from the dinners they can be labeled and marked.

๏ Using a food scale, portion out the 4 dinners according to the portions on the menu and place into Tupperware for fridge storage. This step is
optional if the dinners will be eaten at home. One can simply pull the bulk chicken out of the fridge and portion it out accordingly before
reheating with the appropriate amount of rice and string beans. This is a matter of personal preference, however some people respond better
having the meal already portioned out while others will want to eat their meal on a plate and not out of Tupperware, the choice is yours.

๏ This is an example of what a day of eating will “look” like:** (These items will be packed in a lunch container)

๏ Meal 1 Breakfast (at home)

๏ Meal 2 Snack (at work) **

๏ Meal 3 Lunch (at work) **

๏ Meal 4 Snack (at work) **

๏ Meal 5 Post Workout (at home)

๏ Meal 6 Dinner (at home)

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
GR OC ERY L IST:

Proteins:
Whey Protein Isolate Protein Powder
3lbs Boneless Skinless Chicken Thighs
1 cup liquid egg whites

Carbs:
6 Slices Gluten-Free Bread
6oz. Cooked White Rice

Fruit/Veggies:
48oz. (or 3lbs) String beans
4 x Small Apples
24oz. (or 2lbs) Blueberries (fresh or frozen)

Fats:
4 x 1oz. Raw Almonds
Kasandrinos Extra Virgin Olive Oil
1 cup Almond Milk

Misc.:
Liquid Aminos (soy sauce or coconut aminos)
Fresh Garlic
Bay Leaves
Apple Cider Vinegar
Green Tea
Coffee
Salt/Pepper

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
C ON V EN IEN C E + VA RIET Y

The majority tends to prefer convenience however eating the same foods over and over again doesn’t work for everyone. The monotony, not matter
how good the food is, can make one start to despise meal planning altogether and quit before any real progress is accomplished. The level of variety
in a meal plan will depend on how much extra effort you are willing to invest and where you want the variety. For some this may mean, being able to
eat a meal out at a restaurant once or twice a week, for others it may mean a different dinner every night, but packed lunches of the same basics. For
others it may mean alternating between 2 choices of lunches and 2 choices of dinners. Having a combination of convenience and variety is a lot
easier to implement than one may realize with a few simple strategic approaches:

• Meal Prepping More than 1 Menu at a Time: In order to have more variety it meals you will need to prepare more options ahead of time.
Prepping 2-3 menus in bulk as opposed to just one will ensure added variety.

• Understanding Substitutions: Instead of prepping multiple menus, it is helpful to understand where you can make substitutions to vary one
single menu. For instance, if a lunch calls for chicken, rice, and string beans, a second set of protein, carbs and veggies can be made in bulk
to be interchanged as desired. See chapter on substitutions for more details.

• Overlapping Ingredients: Select foods that can be used for multiple meals:

๏ Rice- Batch of white rice can be used as a complimentary carb for just about every meal from chicken curry, crock pot meals, Asian meals,
Mexican meals, but it can also be used to turn into an easy breakfast fried rice

๏ Spinach- Spinach and be sautéed with cubed sweet potatoes, stir-fried into veggies, pasta, rice, omelets, frittatas, or anytime you need an
easy hassle free veggie that can be used in a variety of meals.

๏ Protein Powder- Protein powder is not just for post-workout shakes. It can be added to oatmeal, overnight oats, and can make a HUGE
variety of foods from pancakes, cookies, muffins, donuts, energy snacks and much more.

๏ Egg Whites- This staple is great for baking recipes such as pancakes, omelets, frittatas, and fried rice.

๏ Chicken Breast- This staple can be cooked as a whole roaster chicken, in a crock-pot, on the grill, in a casserole, in a stir-fry, in a pasta
dish, in salads, sandwiches, and can be seasoned hundreds of ways. Always a great staple to keep on hand in the freezer.

๏ Ground Meat- This is probably my number 2 back up protein of choice that can be served as breakfast sausage patties, burgers, taco
filling, meatloaf, meatballs, and more.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
C R EATE “S PIN - OF F” ME A LS:

A single “one-pot” protein dish can create a variety of meals that feel completely different even though they share an ingredient. For example:

• Meal 1- Chicken Tacos


• Meal 2- Chicken & Black Beans and Cilantro Rice (see recipe)
• Meal 3- Chicken & Avocado Salad with Leafy Greens
• Meal 4- Chicken & Veggie Soup
• Meal 5- Chicken & Avocado Toast
• Meal 6- Shredded Chicken Nachos
• Meal 7- Chicken with Grilled Veggies (i.e. Zucchini, Bell Peppers, Mushrooms, Eggplant)
• Meal 8- Zucchini Noodles with Cilantro-Lime Crock Pot Chicken, (page 110)
• Meal 9- Fajitas
• Meal 10- Chicken and Mango Salsa
• Meal 11- Taco Salad
• Meal 12- Chicken Cauliflower Casserole

• Meal 1- Shrimp & Garlic Rice Bowl


• Meal 2- Shrimp & Cauliflowered Rice (see recipe page 104)
• Meal 3- Shrimp & Spaghetti Squash with cherry tomatoes
• Meal 4- Shrimp & Grilled Asparagus
• Meal 5- Shrimp Soft Tacos
• Meal 6- Shrimp Leafy Greens Salad
• Meal 7- Blackened Shrimp with Grilled Corn on the Cob
• Meal 8- Shrimp with Cubed Potatoes and Spinach Skillet
• Meal 9- Blackened (Blackened Shrimp recipe, page 106 ) Sautéed with Kale over Mashed Sweet Potatoes
• Meal 10- Blackened Shrimp with Pineapple Rice
• Meal 11- Shrimp Fried Rice
• Meal 12- Shrimp & Brussels Sprouts with Bacon

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
SAMPLE MENU FOR CONVENIENCE

Time Qty Unit Description Cal Carbs Fiber Fat Protein


M E AL PR E P PI NG O N- TH E GO ME A L S +
Meal 1 7:30am 1 ea Smoked Salmon Breakfast Toast 235.0 28.0 2.0 5.0 22.0
1 c Black Coffee 0.0 0.0 0.0 0.0 0.0 CO O KI NG AT HO M E M EA L S :
281.0 28.0 2.0 5.0 22.0
For some, meal plan doesn’t need to be 6 meals a day in a
Meal 2 10:00am 4 oz ~ 1 Medium Banana 100.0 26.0 3.0 0.4 1.2 Tupperware container. Another option to convenience +
1 c Hot Green Tea 0.0 0.0 0.0 0.0 0.0 variety is to cook a fresh breakfast at home, a fresh dinner at
100.0 26.0 3.0 0.4 1.2 home, and meal prep a lunch and 2 snacks. For example:
Meal 3 12:30am 2 ea Jerked Chicken (see recipe) 400.0 9.2 2.4 21.2 40.6

4 oz Asparagus 28.4 4.3 4.0 0.0 2.8 • Meal 1: Cooked Fresh


4 oz Cooked White Rice 103.2 22.0 1.3 0.0 2.0
• Meal 6: Cooked Fresh
531.6 35.5 7.7 21.2 45.4
• Meal 2: Meal Prepped
Meal 4 3:30pm 1 oz Raw Almonds 164.0 6.0 4.0 14.0 6.0

1 oz Dried Cranberries 86.0 23.0 2.0 0.0 0.0 • Meal 3: Meal Prepped

1 c Hot Green Tea 0.0 0.0 0.0 0.0 0.0 • Meal 4: Meal Prepped
250.0 29.0 6.0 14.0 6.0 • Meal 5: Meal Prepped
Meal 5 6:00pm 30 g Whey Protein Isolate 110.0 1.0 0.0 0.0 25.0

4 oz Blueberries 43.0 11.0 2.7 0.0 1.0 When Implementing a convenience + variety approach, one
6 oz Water 0.0 0.0 0.0 0.0 0.0 should always follow this fundamental strategy:
153.0 12.0 2.7 0.0 26.0
• Separate “non-cook” from “to-cook” items
Meal 6 7:30pm 3 oz Filet Mignon Skillet (see recipe) 260.0 8.0 3.0 7.0 27.0
• Determine what items need to be pre-cooked
2 c Spinach 14.0 2.0 2.0 0.0 2.0
1 oz Squeeze of lemon Pepper 0.0 0.0 0.0 0.0 0.0 • Consolidate/Stage bulk cooking of “pre-cook” items

274.0 10.0 5.0 7.0 29.0 • Determine what items to “cook as you go”
• Portion and stage “non-cook” items
Cal Carbs Dietar Fat Protein
y
Totals 1544.0 140.0 26.0 48.0 130.0
Your Daily Goal 1505.0 140.0 >20 45.0 135.0

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
1. Separate “no cook” from “to cook” items. While this
SAMPLE MENU FOR CONVENIENCE menu may appear overwhelming at first, by studying it to
see which items need to actually be cooked versus the
Time Qty Unit Description Cal Carbs Fiber Fat Protein items that require no cooking we can see that only meal 3
Meal 1 7:30am 1 ea Smoked Salmon Breakfast Toast 235.0 28.0 2.0 5.0 22.0 and meal 6 require actual “cooking.” The remaining 4
1 c Black Coffee 0.0 0.0 0.0 0.0 0.0 meals require no further effort. Taking a more detailed
281.0 28.0 2.0 5.0 22.0 look, every menus needs to be looked at from a “no-
Meal 2 10:00am 4 oz ~ 1 Medium Banana 100.0 26.0 3.0 0.4 1.2 cook” and “to-cook” mental filter. When you start to look
1 c Hot Green Tea 0.0 0.0 0.0 0.0 0.0 at menus from this perspective, meal prep efforts are
100.0 26.0 3.0 0.4 1.2 strategized and easily to implement when you sort out
Meal 3 12:30am 2 ea Jerked Chicken (see recipe) 400.0 9.2 2.4 21.2 40.6 what actually needs to be cooked.
4 oz Asparagus 28.4 4.3 4.0 0.0 2.8

4 oz Cooked White Rice 103.2 22.0 1.3 0.0 2.0 Meal 1: Smoked Salmon Avocado Toast- This recipe
531.6 35.5 7.7 21.2 45.4 requires only optional toasting and assembling salmon
Meal 4 3:30pm 1 oz Raw Almonds 164.0 6.0 4.0 14.0 6.0 and avocado with no cooking or prep. This meal is best
1 oz Dried Cranberries 86.0 23.0 2.0 0.0 0.0 enjoyed when assembled fresh which should take less
1 c Hot Green Tea 0.0 0.0 0.0 0.0 0.0 then 20 seconds.
250.0 29.0 6.0 14.0 6.0
Meal 2: Banana and hot tea- This on the go snack requires
Meal 5 6:00pm 30 g Whey Protein Isolate 110.0 1.0 0.0 0.0 25.0
no prep, cooking, cutting, chopping, portioning, or even
4 oz Blueberries 43.0 11.0 2.7 0.0 1.0
weighing
6 oz Water 0.0 0.0 0.0 0.0 0.0

153.0 12.0 2.7 0.0 26.0 Meal 3: Jerked Chicken with Asparagus and Rice- This
Meal 6 7:30pm 3 oz Filet Mignon Skillet (see recipe) 260.0 8.0 3.0 7.0 27.0 recipe does need to be made in bulk in the crock pot, the
2 c Spinach 14.0 2.0 2.0 0.0 2.0 rice can be made in bulk in a rice cooker, and the
1 oz Squeeze of lemon Pepper 0.0 0.0 0.0 0.0 0.0 asparagus can be lightly sautéed, oven roasted, or
274.0 10.0 5.0 7.0 29.0 steamed.

Meal 4: Raw Almonds and Dried Cranberries- This snack is


Cal Carbs Dietar Fat Protein
y travel friendly and requires zero cooking
Totals 1544.0 140.0 26.0 48.0 130.0

Your Daily Goal 1505.0 140.0 >20 45.0 135.0 Meal 5: Post-Workout smoothie- This requires zero
cooking and only needs to be blended in a blender cup

N O C O OK TO COOK Meal 6: Filet Mignon Skillet with Salad- The steak needs
to be cooked fresh on a skillet, however the veggies do
not.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
2. Determine what items need to be pre-cooked: After reviewing this menu, only 3 items need to be pre-cooked (the steak dinner will be
cooked fresh before it is consumed):

• Crockpot Jerked Chicken


• White Rice
• Asparagus

3. Consolidate/Stage bulk cooking of “pre-cook” items: For this example no consolidation is needed because the protein source for the lunch
is different from the protein source for dinner since this is a meal plan based on convenience with variety. For most, variety means having a
different nightly dinner while having the same lunches for a few days at a time. If the evening meal were a duplicate of the lunch, the
quantities would then be consolidated so that an appropriate amount can be prepared.

4. Determine what items you will “cook as you go”: After reviewing this menu, the following items will be cooked “as you go”

• Breakfast- In this case the smoked salmon avocado toast can be freshly assembled and doesn’t need to be meal prepped in advance.

• Dinner- In this case the filet mignon is best enjoyed if cooked right before it is to be served and not cooked in bulk. This is to allow a
sense of balance with convenience for on the go meals and little prep effort for breakfast, but allowing for variety with freshly cooked
dinners.

5. Portion and stage “non-cook” items: In this menu there are several items that require no cooking that can be portioned to the appropriate
portion and staged for easy access. Items to stage (have in stock and readily accessible):

• Smoked Salmon
• Avocados
• Bread
• Bananas
• Almonds*portioned in 1oz. units
• Dried Cranberries*portioned in 1 oz. units
• Protein Powder* can be portioned for consuming on to go, but most people will end up taking this at home and do not need to prep it
into portions
• Blueberries* can be portioned for consuming on the go, but most will add these directly to a blender

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
SAMPLE MENU FOR CONVENIENCE + VARIETY
In order to execute this menu, we will follow the

Time Qty Unit Description Cal Carbs Fiber Fat Protein execution approach starting with step 1:
Meal 1 7:30am 1 serv Breakfast Sausage Spinach Fried Rice 263 21 2 9 22
1 c Black Coffee 0 0 0 0 0 1. Separate “non-cook” from “to-cook” items. In this
281 21 2 9 22 example we can see that the only items that need to be
Meal 2 10:00am 4 oz ~ 1 Medium Banana 100 26 3 0.4 1.2
cooked are:
1 c Hot Green Tea 0 0 0 0 0
100 26 3 0.4 1.2 • Meal 1 (breakfast)- This is a 5 minute recipe that
Meal 3 12:30am 4.5 oz Cilantro Lime Crockpot Chicken 192.4 3.4 0 7.9 27 is easy to cook as needed
4 oz Asparagus 28.4 4.3 4 0 2.8 • Meal 3 and Meal 6- Cilantro Lime Crockpot
4 oz Cooked White Rice 103.2 22 1.3 0 2.0 Chicken
477.4 29.7 5.3 7.9 31.8 • Meal 1 and Meal 3- Rice
Meal 4 3:30pm 4 oz Deli Turkey Breast 100 4 0.4 1.2 18 • Meal 3 Asparagus
149 g 1 Small Apple 77 21 4 0 0
1 c Hot Green Tea 0 0 0 0 0 The no-cook items not only make meal prepping more
177 25 4.4 1.2 18
convenient, these short-cuts are easy ways you can stay
Meal 5 6:00pm 30 g Whey Protein Isolate 110 1 0 0 25
healthy on the go when microwaves and kitchens are not
4 oz Blueberries 43 11 2.7 0 1
available. For this example, those items are:
6 oz Water 0 0 0 0 0
153 12 2.7 0 26
• Meal 2: Banana
Meal 6 7:30pm 4.5 oz Cilantro Lime Crockpot Chicken 192.4 3.4 0 7.9 27
• Meal 4: Deli Turkey Breast and an Apple
2 c Spinach 14 2 2 0 2
• Meal 5: Post workout smoothie- Whey Protein
2 oz Avocado 90 4.8 4 8.4 1.2
Isolate + Blueberries + Water
2 oz Siete Tortillas 190 17 3 12 5
486.4 27.2 9 28.3 35.2 • Meal 6: Crock pot chicken will be made in
advance however the avocado, tortillas, and
Cal Carbs Dietary Fat Protein spinach needed to make soft tacos require no
Totals 1503 141 26 47 134 cooking and just assembly
Your Daily Goal 1505 140 >20 45 135

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
2. Determine what items need to be pre-cooked- After reviewing this menu, only 3 items need to be pre-cooked (the steak dinner will be cooked
fresh before it is consumed):

• Cilantro Lime Crock Pot Chicken Recipe


• White Rice
• Asparagus
• Breakfast Sausage Fried Rice Recipe

3. Consolidate/Stage bulk cooking of “pre-cook” items- For this example we will be consolidating the meal prep of the cilantro lime crock pot
chicken that is required for meal #3 and meal #6. We are also bulk cooking the rice needed for the breakfast-fried rice. Bulk cooking these 2 items
saves a lot of time and effort when portioning out meals. The asparagus is to be steamed, oven roasted or sautéed, and seasoning with the
seasonings of your choice.

4. Determine what items you will “cook as you go” – After reviewing this menu, the following items will be cooked “as you go”
• Breakfast- There are 2 options for the breakfast-fried rice: 1- It can be cooked fresh every morning right before you make it which will take
about 5-10 minutes (including cleanup time). This recipe can also be scaled and cooked in bulk for the number of date you wish to have this
meal for breakfast. The benefit is it will save time in the morning and you will have fewer dishes to wash. There is no right or wrong way, it just
a matter of what method works best for you.
• Meal 3 Veggies- Meal 3 calls for 4oz. of asparagus. This does not necessarily need to be cooked in bulk, even it can. For the freshest tasting
meal, raw asparagus can be stored in a Tupperware container in the fridge and it can be sautéed or steamed fresh that morning and packed
for lunch. An alternative veggie can be purchased and substituted with the asparagus to change up the meal based on what veggie you are
“feeling” like having that morning instead.

5. Portion and stage “non-cook” items - In this menu there are several items that require no cooking that can be portioned to the appropriate
portion and staged for easy access. Items to stage (have in stock and readily accessible):

• Bananas • Deli Turkey Breast • Blueberries • Avocado


• Apple • Whey Protein Isolate • Tortillas • Spinach

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
VA R IET Y

Adding variety to your meal plan can be as complex as you wish. For some with unlimited access to a kitchen (i.e. if you work from home), or if you
simply live to eat, the macros approach to nutrition can be as exciting as you make it. Meal planning can be a joy or a chore. Everybody plans meals;
it’s just a difference of doing it a week in advance at your kitchen table or five minutes before you pull up to the drive through window. You meal plan.
You just might not be doing it very effectively. If you like to be creative in the kitchen and love to eat, creating a meal plan can be the ultimate wish
list that becomes reality. Follow these key strategies if you want to add more variety to your meal plan:

1. Substitute your “cook as you go” foods frequently- The “cook as you go” foods are items that require little to no prep but purchasing extra
items that can be interchanged is a great option to making meals more exciting (ex: Substitute Bacon for Smoked Salmon, Substitute Spinach,
eggplant, zucchini, kale, broccoli, asparagus, string beans, snow peas, Brussels sprouts, etc. for the vegetable of your choice, etc.)

2. Add an extra “pre-cook” item for ease of swapping- When studying the menus, it is clear what items are proteins, which are carbs, and
which ones are fat. By cooking an extra protein source or two, as well as an extra carb source or two will allow a greater sense of freedom for
you to feel like you have to variety at your fingertips to eat according to your “mood.” (ex: Cook a batch of chicken and meatballs, Cook a
batch of sweet potatoes and a seasoned rice, etc.)

3. Vary your seasonings- When most people who are new to eating real whole foods and counting macros it may seem like there are not many
options to season your foods when sauces are typically high in fat and sugar. This is where one needs to be creative and explore their options.
There are literally hundreds of naturally derived herbal seasonings that do not add calories and still taste amazing. It is suggested to spend
time investing in new spices and trying new things. You will be surprised at what you may actually like. Here is a list of approved seasonings
based on real whole foods: (see page 33)

4. Vary your cooking methods- If your food is lacking life, it is most likely the cooking method. When it comes to eating healthy, food quality
and cooking method make all the difference in how enjoyable a meal is. The most common mistake is overcooking proteins and veggies
leaving them tasting dry and lifeless. See cooking tips section for more detail*

5. Another example is eggs. If you are used to scrambled eggs, try a different cooking method like hard-boiling, poaching, etc. Something as
simple as varying the cooking method can greatly change your day-to-day experience while keeping your menu simple and straightforward.

6. Explore and experiment with new recipes- Don’t get stuck in a rut with your food choices. If you are one of those people who open a fridge
full of food and often feel like there is nothing to eat are simply lacking inspiration. Anything from following inspiring bloggers on instagram
to Pinterest are great places to get meal inspiration for free. If you need more focused and dialed in nutrition ideas it would be wise to invest
in cookbooks, magazines, meal planning recipe subscriptions or more customized recipe solutions. Exploring new cuisines can be intimidating
for some, or invigorating for others. As long as you are mindful for your food intolerances experimenting with food is encouraged to support
a lifelong satisfying relationship with food.

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
Spices:
Monk Fruit in the Raw All Spice Low Sodium Vegetable Broth
Luo Han Guo Cloves Low Sodium Chicken Stock
Cinnamon Curry Celery Seed
Bay Leaves Parsley Chipotle Pepper Powder
Cajun Spice Cilantro Basil
Coriander Chives Mustard Powder
Smoked Paprika Scallions Pumpkin Spice
Liquid Smoke Mustard Seed Herbes De Provence
The Spice Hunter Brand Seasonings Sage Old Bay Seasoning
Primal Palate Seasonings Wasabi Lemon Zest
Kasandrinos Spartan Pepper Ginger Orange Zest
Black Truffles Cumin Lime Zest
Maple Extract Onion Powder
Vanilla Extract Garlic Powder
Orange Extract Chili Powder
Mint Extract Cardamom
Himalayan Sea Salt Marjoram Leaf
Ghost Chilies Asian 5-Spice
Sea Salt (<2300mg day) Stevia
Sage Balsamic Vinegar
Paprika Apple Cider Vinegar
Cayenne Rice Vinegar
Crushed Red Pepper Fish Sauce
Black Pepper Lemon
Fennel Seed Lime
Dill Weed Basil
Nutmeg Oregano
Turmeric Thyme
Rosemary Black Pepper

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
VA R IET Y V S CON VEN IENCE QU IZ

For some people, what they eat in a given day tends to be so closely tied to their mood. For others a predictable regime allows a sense organization
and needed control to stay on track. These are two extremes and perhaps you fall somewhere in between the two, it is best to figure out what style of
eating will best suit your lifestyle. If you set yourself up on a meal plan for variety because you like the idea, but can’t practically manage it, you will be
setting yourself up for failure. Likewise, if you like the idea of convenience but end up getting bored with your food after 2 days, you will most likely
fall off track before you are able to make any substantial progress. It is crucial to be realistic with yourself if you are serious about making this a real
lifestyle change. If you are not sure which category you fall in, take this quiz to determine what better suits your lifestyle:

1. How many times a week do you prefer to meal prep?


a. I prefer to do absolutely zero cooking b. Once c. 2-3 d. Daily

2. How do you feel about eating reheated foods?


a. As long as I don’t have to cook it, I don’t mind it c. It’s fine for lunches but I prefer a freshly cooked dinner
b. I don’t mind it d. I refuse to eat microwaved food and only want fresh meals

3. Do you enjoy cooking?


a. I hate to cook b. I only cook because I have to c. I don’t mind it when I have more time d. I love to cook

4. How adventurous are you when it comes to cooking new foods?


a. I barely know how to make eggs, let alone cook a meal c. I don’t mind cooking new things once in a while
b. I tend to stick to a routine of a few basic staples d. I love exploring and experimenting with spices and new recipes

5. What is your mentality towards food?


a. I’ve never really been too mindful of my food choices c. I enjoy food, but it doesn’t consume me
b. Food is fuel, and I eat to live d. Food is life, I live to eat

6. Have you ever suffered from disordered eating?


a. No, but I could make healthier choices if I invested more effort and thought
b. I’ve experienced struggles on occasion, but have them under control
c. No, I have a healthy relationship with food
d. I’ve experienced an eating disorder*, but have tendencies that are more challenging to control *If you are currently suffering from an eating
disorder, following a macro-based meal plan is NOT recommended for you. It is suggested that you seek professional treatment

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
7. When the weekend comes, do you prefer to:
a. Just enjoy brunches and not think about what I’m going to eat tomorrow
b. Get all the loose ends in your life tied up neatly so you can start the week feeling completely organized
c. Balance catching up on chores with doing fun things
d. Relax and do mostly fun things

8. How do you feel about grocery shopping?


a. I can’t remember the last time I was in a grocery store
b. I see it as a chore
c. I do it because I need to, but I don’t resent it.
d. It’s my time to unwind and grab a moment to myself

9. How easy is it for you to be home between 5 and 7pm every night?
a. Impossible
b. Very difficult
c. Pretty easy, but takes some effort
d. Piece of cake

10. When do you usually pay your credit card bills?


a. I tend to be late due general forgetfulness
b. On the day I’ve scheduled for bill paying
c. Just in time before they are due
d. Within a week after they arrive

11. How much do you enjoy preparing food for cooking?


a. Can someone else do it for me?
b. I see it as a chore that I want to get done as quickly as possible
c. I enjoy it while I’m doing it, but I don’t look forward to it
d. Cooking food gives me joy

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
12. Can your home handle long-term cold food storage?
a. I have an empty basic freezer, but I never even thought of long term food storage
b. My fridge and freezer are too packed to store more than a week’s worth of meals
c. I have a second fridge with a built-in freezer
d. I have a very large, second freezer

13. Can your home handle long-term dry food storage?


a. I could store more dry foods if I actually organized my space
b. I keep my pantry stocked as if ten people are always about to show up for dinner
c. I’m pretty good at keeping the basics on hand, but often lack the ingredients of any recipe
d. Aside from a few staples, I would rather get my nourishment from fresh foods

14. How would you describe your cooking habits?


a. I rarely cook and typically just eat on the go
b. I cook using simple recipes, the simpler the better
c. I prepare many recipes with ease, but too many steps is a deal breaker
d. I cook often and enjoy experimenting with new recipes

15. I would prefer to plan my meals…


a. Planning is an after thought, not a fore thought
b. A week ahead of time
c. The night before
d. When I open the fridge and I am hungry

16. Before I go grocery shopping, I…


a. I don’t grocery shop, like at all, ever…
b. Check what I have and write a list and stick to it 100%
c. Check what I have and write a list and mostly stick to it
d. Make a mental note of what I have and buy whatever is on special or catches my eye

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S TEP 2: C O N VE NI E N C E V S VA R I E T Y
Mostly A’s- Never Cooks (Convenience)

You seriously need to consider either using a meal prep delivery service, enlisting a significant other or friend to cook for you, or getting over the
combination of laziness and fear of the unknown stop you from being a meal prep pro. It’s not that you aren’t capable, you just have zero interest in
cooking and genuinely don’t want to invest the energy to learn. Under these circumstances, your choices will be directly related to your budget. If you
can afford to do so, it would be best to invest in a meal prep delivery service or pay someone to grocery shop for you and cook. If money is not an
object for you, this may be the way to go. However investing a weekend to learn a few basic food preparation skills can not only save you money, but
will give you new skills that will last a lifetime without having to rely on anyone else.

Mostly B’s- Weekly Meal Prep (Convenience)

You aren’t a huge fan of cooking but you don’t mind it and you prefer to get it done, stay organized and maximize your time. You don’t mind eating
the same foods as long you like them and they are simple recipes that are affordable and don’t require a million ingredients. Reaching your goals is a
priority but so is staying organized. You are open to learning new time saving tips and tricks and are willing to invest more energy on the weekends if
it means you can be more organized and breeze through the week with ease.

Mostly C’s- Meal Prep 2-3x a Week (Convenience + Variety)

You don’t mind cooking but you don’t have the time to for it every day. You like the idea of convenient meal planning however you know yourself and
you will get bored of the same foods after a few days. By having meals planned on the go throughout the day and a game plan with a few options for
preparing a freshly cooked dinner will give you the flexibility you need to stay on track. When you have a little more time on the weekends you don’t
mind exploring new recipes and baking but for the most part your main meal prep effort needs to be convenient with touches of variety a few times a
week.

Mostly D’s- Daily Meal Prep (Variety)

You love to cook and love to explore the grocery store, farmers market, and may even grow some of your own herbs and veggies. You have the time
to make your meals and you love cooking. The idea of eating the same meals for a few days in a row would drive you absolutely insane and you look
forward to each and every meal. However in order to stay on track you do need boundaries because your love for exploring foods can make it more
challenging for you to stay on track because you want to be able to eat whatever you feel like whenever you feel like it.

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S TEP 3: H O W M A N Y M E A L S T O P R E PARE
3 S TE P 3: DET E R MIN E HO W MANY MEALS NEED T O BE PR E P PED

Now that you have a better gauge for how much convenience or variety you need in your meal plan, the next step is to figure out how many times a
day you will eat. How many times a day you can eat will mostly depend on the nature of your school or work schedule. One of the most widely
debated topics among fitness and nutrition gurus is the optimal number of times of a day to support weight loss. Most people tend to eat 3 to 6
times a day.

When tracking and counting macros, reaching your daily macro goals is more important than the number of meals you are consuming in a day. Meal
frequency doesn’t appear to have an effect on weight loss according to several scientific studies* <see footnote>. However what does impact weight
loss is overeating. When one waits too long before consuming their next meal they have a tendency to eat more food overall. For this reason, if your
job allows it, having a snack between meals every 2-3 hours can help prevent this from occurring. The nature of the snacks in written into the meal
plans featured in this book are based on real whole foods and will require little preparation time unless it is for a recipe such as a protein bars, energy
bites, etc.

*Garrow, J. S., Durrant, M., Blaza, S., Wilkins, D., Royston, P., & Sunkin, S. (1981). The effect of meal frequency and protein concentration on
the composition of the weight lost by obese subjects. British Journal of Nutrition,45(01), 5-15.

Verboeket-Van De Venne, W. P., & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and energy metabolism. International
Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity, 17(1), 31-36.

Verboeket-Van De Venne, W. P., Westerterp, K. R., & Kester, A. D. (1993). Effect of the pattern of food intake on human energy
metabolism. British Journal of Nutrition, 70(01), 103-115.

Bortz, W. M., Wroldsen, A., Issekutz Jr, B., & Rodahl, K. (1966). Weight loss and frequency of feeding. New England Journal of Medicine,
274(7), 376-379.
Finkelstein, B., & Fryer, B. A. (1971). Meal frequency and weight reduction of young women. The American Journal of Clinical Nutrition, 24(4),
465-468.

Cameron, J. D., Cyr, M. J., & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were
prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103(08), 1098-1101.

Meal Planning for Beginners by Christine Hronec | 43


S TEP 3: H O W M A N Y M E A L S T O P R E PARE
The number of time you choose to eat in a day will be up to you, however it is recommended that you eat at least 3 times a day with a post-workout
meal. The only exception to eating fewer meals a day would be if one is following an intermittent fasting protocol. Once you figure out how many
times you will eat per day, the next step is to figure out which meals will be consumed on the go.

See this chart for guidance on different scenarios

3 M E ALS 4 M EA LS 5 MEA LS
P L US P O ST P LUS P OST PL U S P OST
W OR K O UT W O RKOU T WORKOU T

Chart 1: “Typical Day Job” Chart 2: “Typical Day Job Chart 3: “Typical Day Job”
Different cardio + weight training timing Different cardio + weight training timing Different cardio + weight training timing
(3 meals a day + 1 post workout) 4 meals a day + 1 post workout) (5 meals a day + 1 post workout)

There are 3 main anchoring points that determine the flow of ones daily meals. They are:

• The number of meals you choose to eat in a day


• The time of day you perform cardio*
• The time of day you weight train

Maximizing fat loss is best achieved by maximizing meal timing. The body has different metabolic needs under varied circumstances. For most
people, breakfast is consumed at home, and meals #2-#5 are consumed on the go, with dinner being served at home. Most people eat 3 main meals
throughout the day with a morning snack, and afternoon snack, and a post-workout shake. See this chart for examples of what the flow of one’s day
looks like given varied workout timing and varied numbers of meals per day. Study this and find out which one will work best for you and your needs.

• What meals can you make on the go?


• What meals need to be prepped in advance?

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S TEP 3: H O W M A N Y M E A L S T O P R E PARE
CHART 1: WAY S T O ORG AN IZE Y OUR W O R K OU TS + 3 M E A L S A DAY

Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Morning Mid-Morning Noon Time After Work After Work
Noon Time Noon Time After Work Late Evening Weight Training Weight Training Weight Training Weight Training Weight Training
Weight Training Weight Training Weight Training Weight Training & Cardio & Cardio & Cardio & Cardio & Cardio

Meal 1
6AM Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio
Pre-WK Snack

7AM WT Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast

8AM Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast PW Shake

9AM WT

10AM WT Meal 2 Breakfast PW Shake

11AM PW Shake

12PM WT Meal 2 Lunch WT Meal 2 Lunch

1PM Meal 2 Lunch PW Shake Meal 2 Lunch Meal 2 Lunch PW Shake Meal 2 Lunch

2PM Meal 3 Lunch

Meal 2 Meal 2
3PM
Lunch Lunch

4PM WT

5PM PW Shake WT

6PM Meal 3 Dinner Meal 3 Dinner Meal 3 Dinner Meal 4 Dinner Meal 3 Dinner Meal 3 Dinner PW Shake Meal 3 Dinner

7PM Meal 3 Dinner

8PM WT Meal 3 Dinner WT

9PM PW Shake PW Shake

10PM

WT: W EIGH T T RA INING PW S HA K E: P OS T W ORK O U T S HA K E


P R E-W K S NAC K: P RE - WO RKO UT SNA CK WT/C : W EI GH T TR A IN IN G /C A RDI O

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S TEP 3: H O W M A N Y M E A L S T O P R E PARE
CHART 2: WAY S T O ORG AN IZE Y OUR W O R K OU TS + 4 M E A L S A DAY

Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Morning Mid-Morning Noon Time After Work After Work
Noon Time Noon Time After Work Late Evening Weight Training Weight Training Weight Training Weight Training Weight Training
Weight Training Weight Training Weight Training Weight Training & Cardio & Cardio & Cardio & Cardio & Cardio

Meal 1
6AM Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio
Pre-WK Snack

7AM WT Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast

8AM Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast PW Shake

9AM WT

10AM WT Meal 2 Breakfast PW Shake Meal 2 Snack

11AM PW Shake

12PM WT Meal 2 Lunch Meal 2 Lunch WT Meal 2 Lunch

1PM Meal 2 Lunch PW Shake Meal 2 Lunch PW Shake Meal 3 Lunch

2PM Meal 3 Lunch

3PM Meal 3 Snack Meal 2 Lunch Meal 3 Snack Meal 2 Lunch Meal 3 Snack

4PM WT

5PM PW Shake WT

6PM Meal 4 Dinner Meal 3 Dinner Meal 4 Dinner Meal 4 Dinner Meal 3 Dinner Meal 3 Dinner PW Shake Meal 4 Dinner

7PM Meal 3 Dinner

Meal 4 After
8PM WT Meal 4 Dinner WT
Dinner Snack

9PM Meal 4 Snack Meal 4 Snack PW Shake PW Shake

10PM

WT: W EIGH T T RA INING PW S HA K E: P OS T W ORK O U T S HA K E


P R E-W K S NAC K: P RE - WO RKO UT SNA CK WT/C : W EI GH T TR A IN IN G /C A RDI O

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S TEP 3: H O W M A N Y M E A L S T O P R E PARE
CHART 3: WAY S T O ORG AN IZE Y O UR W O R K OU TS + 5 M E A L S A DAY

Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Morning Mid-Morning Noon Time After Work After Work
Noon Time Noon Time After Work Late Evening Weight Training Weight Training Weight Training Weight Training Weight Training
Weight Training Weight Training Weight Training Weight Training & Cardio & Cardio & Cardio & Cardio & Cardio

Meal 2
6AM Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio
Pre-WK Snack

7AM WT Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast

8AM Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast PW Shake

9AM WT

10AM WT Meal 2 Snack Meal 2 Snack Meal 1 Breakfast PW Shake Meal 2 Snack Meal 2 Snack Meal 2 Snack

11AM PW Shake

Meal 2 After
12PM WT Meal 3 Lunch Meal 3 Lunch WT Meal 3 Lunch Meal 3 Lunch
Dinner Snack

1PM Meal 2 Snack PW Shake Meal 2 Lunch PW Shake

2PM Meal 4 Snack Meal 3 Lunch Meal 3 Lunch

3PM Meal 3 Lunch Meal 3 Lunch Meal 4 Snack Meal 4 Snack Meal 4 Snack

4PM WT Meal 4 Snack

5PM Meal 4 Snack Meal 4 Snack PW Shake Meal 4 Snack WT

6PM Meal 3 Dinner Meal 5 Dinner PW Shake Meal 5 Dinner

7PM Meal 5 Dinner Meal 5 Dinner Meal 5 Dinner Meal 5 Dinner

Meal 2 After
8PM WT Meal 5 Dinner Meal 5 Dinner WT
Dinner Snack

9PM PW Shake PW Shake

10PM

WT: W EIGH T T RA INING PW S HA K E: P OS T W ORK O U T S HA K E


P R E-W K S NAC K: P RE - WO RKO UT SNA CK WT/C : W EI GH T TR A IN IN G /C A RDI O

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S TEP 3: H O W M A N Y M E A L S T O P R E PARE
*Fasted cardio is recommended as a good habit of getting cardio done first thing in the morning. While some have promoted this based on the
theory that greater fat loss would be achieved because when the body has low plasma glycogen and insulin levels, fatty acids will be the predominant
source of for fuel during that cardio session [1,2]. Many people question whether or not there is difference between fasted versus fed cardio, and this
explanation provided will provide more insight on this topic.

Most people mistakenly equate “cardio on an empty stomach” with “fasted cardio.” The stomach is empty when fasted cardio is performed, however
not all cardio on an empty stomach qualifies as fasted cardio. The proper definition of fasted cardio is cardio performed in a fasted state. When food
is consumed, the body digests and breaks the food down into amino acids, glucose, and fatty acids. The small intestine absorbs these nutrients into
the blood where insulin will shuttle these nutrients into the cells for us. The time associated with this process and how long insulin levels remain
elevated depends on the composition and size of the meal. This theory sounds legit based on the facts that fat oxidation happens at a faster rate
when insulin levels are low, insulin levels are influenced by blood glucose and blood glucose is lowest in the fasted state, and low to moderate
intensity activity predominantly utilizes fatty acids as an energy source especially during longer durations of activity (45-60 min).

Nutrition experts Alan Aragon and Brad Schoenfield tested this theory in a lab setting in the Journal of International Society of Sports Medicine where
20 females were divided into 2 groups. All participants were given the same caloric deficit and same steady state cardio routine. The only variable is
that one group (Fed Cardio) would be given a shake before performing cardio, while the other (Fasted Cardio) group would wait to consume the
shake post workout. This study used 2 key elements as controls that could potentially lead to biased conclusions:

1. Fat oxidation during activity is a training adaptation. An untrained person would have less efficient fat utilization due to the overall lack of training.
This could lead to skew the data towards the realm of fasted cardio being ineffective if the participants were all untrained individuals.

2. The presence of lean muscle mass can impact fatty acid metabolism. If all the subjects had high levels of lean muscle mass the results could
potentially read that fasted cardio is more effective than it might actually be.

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S TEP 3: H O W M A N Y M E A L S T O P R E PARE
The overall conclusion from this study is that everyone lost fat, but fasted versus fed cardio did not have a statistically significant impact on overall fat
loss. The first law of thermodynamics states that energy cannot be created or destroyed, just transferred. This means that shifting a person’s energy
balance so that expenditure exceeds intake seems to be the most conducive environment for fat loss. Meaning eating in a caloric deficit and
increasing activity were more crucial to overall fat loss than the timing of cardio.

While there is anecdotal evidence amongst the bodybuilding community that at lower body fat percentages, fasted cardio tends to help support
burning off stubborn body fat, there is no concrete scientific data that actually supports this notion. At the end of the day, regardless of your
workouts, fat loss requires an energy (calorie) deficit. And that means you need to know how much energy you’re burning versus how much you’re
eating.

My advice is to train at a time of day where you can be most consistent. I find that by carving out time in the morning before the day sets in
maximizes the probability of one actually exercising on a consistent basis. However, what matters most is finding a time of day that you can commit to
on a consistent basis.

[1] Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF: Substrate metabolism when subjects are fed carbohydrate during exercise. Am J Physiol
1999, 276(5 Pt 1):E828–E835.
[2] Kang J, Raines E, Rosenberg J, Ratamess N, Naclerio F, Faigenbaum A: Metabolic responses during postprandial exercise. Res Sports Med 2013,
21(3):240–252.

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S TEP 4: W RIT E YO UR M E A L P L A N
4 ST EP 4 : WR ITE YOUR MEAL PLAN

Taking a set of macros and turning them into a meal plan can seem intimidating, but is easy to break down if you take a logical, step-by-step
approach. Once you have your macronutrient breakdown, determine how many meals you can reasonably fit into one day. To support fat loss, it is
suggested to eat a minimum of 5 times a day with one post-workout meal, eating every 2-3 hours. However you can adjust based on your schedule.
Follow these examples for how to write a meal plan given differing macronutrient sets, varied meal timing, and varied training approaches.

Example 1: Number of Meals per Day: 4 Meals + a Post Workout Shake

Overall goal: Fat Loss This person would time their meals as follows:
Sex: Female Fasted Cardio: 6:00am
Age: 40 Meal 1: (Breakfast) 8:00am
Height: 5’3” (160cm) Meal 2: (Lunch) 12:00pm
Current Weight: 150lbs Pre-Workout: 3:45pm
Goal Weight: 120lbs Weight Training: 4:00pm
Daily Caloric Deficit: 500kcal (or 1lb per week) Post-Workout: 5:00pm
Cardio: Fasted cardio at 6AM Meal 3 (Dinner) : 7:00pm
Weight Training: after work around 5PM Meal 4 (Snack) : 9:00pm
Recommended Macros: P= 135g/ F = 45.5g / C = 116
(see the GGT Youtube channel for details on how these
numbers were calculated).

Once the meal timing is figured out, the portions are calculated from your macros. The first step is to subtract your post-workout supplementation
macros and use the balance of the macros to formulate your meals. For example, if we assume this person takes the following post-workout meal:

• 1 scoop Whey Protein Isolate (30g)


• 4oz. Blueberries
• 6-8oz. Water
• Ice (optional)

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S TEP 4: W RIT E YO UR M E A L P L A N
This meal has 153 calories, 12 grams of carbs, 2.7 grams of fat, and 25 grams of protein. We will take these values and subtract it from the daily
macronutrient requirement.

This leaves us with 110g Protein/42.8g Fat/104g for the remaining 4 meals.
Taking these values and diving them by 4 yields the following macros per meal:
• 27.5g Protein
• 10.7g Fat
• 26g carbs

The best way to create a meal plan from these numbers is to use the following rules of thumb:
• 4oz of Lean Chicken Breast ~ 25g protein
• ½ cup Cooked White Rice ~ 25g carbs
• 1 tsp Olive Oil ~ 4g fat

Using these rules of thumb allows you to mentally translate the numbers of in grams of each macronutrient into a tangible food. While chicken, rice,
and olive oil are not necessarily the components your meal will consist of, they are placeholders that can allow you to build meals from. I use these 3
foods as they are some of the most common, representative sources of each macronutrient.

Using these rules of thumb, this example scenario would require the following portions per meal:
• ~ 4.4 oz. Chicken
• ~1/2 cup cooked White Rice
• ~2.7 tsp Olive oil (or ~one tbsp. of olive oil)

This is a great baseline to give beginner guidance in how to create their own meal plan based on their individual macros. These items can be
swapped out for other protein sources, carb/veggie sources, and fat sources. If you are completely new to meal planning this is a great way to begin
to mentally translate the numbers into real foods to begin to visualize and familiarize yourself with portion sizes.

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S TEP 4: W RIT E YO UR M E A L P L A N
A few things you should familiarize yourself with when building your meal plan is knowing what foods constitute each macronutrient category. Likewise, it
is important to know what protein sources will add more fat. While a “basic” meal of chicken and rice is referenced here to give beginners an idea of what
macros look like when it comes to real food. (Sign up for the Gauge Girl Training newsletter for full meal plan examples).

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Breakfast

Meal Planning for Beginners by Christine Hronec | 53


CHICKEN SAUSAGE
SW EE T P OTATO
APPLE S KIL LET

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CHICK EN SA US AGE S WEE T
POTATO A PPLE SKI LLET
SE R VING S : 1 | P RE P TI M E: 2 MIN | COOK T IME: 5 MIN
Enjoying traditional breakfast foods if you have intolerances to gluten and grains can be challenging. This sweet and savory combination of
apples with sausage not only adds amazing flavor with every bite, but introduces variety using common, easy to find ingredients.

IN GR E D I EN TS:
INST RUC TI ON S: 4 Links Chicken Maple Breakfast
1. Lightly coat a non-stick skillet with a light spray of olive oil. Sausage, Cut Into Slices
2. Slice chicken sausages and add to skillet with sweet potatoes. Sauté in skillet on 2Oz. Sweet Potatoes, Cubed
high until lightly burnt for 3-4 minutes. 2Oz. Apples, Chopped

3. Add chopped apples and stir-fry for 60 seconds. 1 Cup Kale


Olive Oil Spray
4. Take one cup of kale and roll it up like a cigar on a cutting board and dice the
leaves. Take kale and add to the skillet. Add 1 tbsp of water to steam the stir-fry
and cover for 30 seconds. Serve immediately in a bowl and enjoy! M A CR O S:
Calories (kCal) – 266
Total Fat- 8g
MEAL P REP TI PS: Saturated Fat- 2g
1. Great for a savory, yet convenient breakfast. Trans Fat- 0g
Cholesterol- 100mg
2. Easy to prepare in bulk for 3 or more days at a time.
Sodium- 897mg
3. Versatile meal that can be enjoyed for breakfast, lunch, or dinner. Potassium- 330mg
Total Carbohydrate- 26g
Dietary Fiber- 4g
Sugars- 15g
Protein- 22g

Meal Planning for Beginners by Christine Hronec | 55


HAWAIIAN
BREAKFAST
FRIED RI CE

Meal Planning for Beginners by Christine Hronec | 56


HAWAIIA N B REA KFAST FR IE D RICE
SE R VING S : 1 | P RE P TI M E: 1 MIN | COOK T IME: 6 MIN
Experience a fresh and flavorful breakfast with an unexpected twist from the Hawaiian Islands. Integrating
fresh pineapple in this fried rice topped with a runny egg is a recipe combination that you will never forget
and will have everyone asking you how to recreate this simple masterpiece for years to come.

IN GR E D I EN TS:
INST RUC TI ONS : 4Oz. Ham, Diced Into Cubes
1Clove Garlic, Chopped
1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 seconds 4Oz. Diced Pineapple
2. Add cubed ham to the skillet and sauté with garlic for on medium high heat, then add 3Oz. Cooked White Rice
pineapple. Stir-fry for 2-3 minutes until pineapple starts to caramelize. 2 Tbsp. Soy Sauce
3. Add rice and soy sauce to skillet and stir-fry for 30-60 seconds until all ingredients are well 1 Large Whole Egg
mixed. Put fried rice into a bowl and top with scallions (optional). 1 Tbsp Scallions (Optional)
4. Spray a skillet with olive oil spray and set to medium and make one sunny side up egg (or Olive Oil Spray
cook the whole egg in the method of your preference i.e. poached, scrambled, etc.). Cook
until egg whites are solid white and yolk is runny yet firm (approx. 60-90 seconds). Gently M A CR O S:
place egg on fried rice and enjoy! Calories (kCal) – 307
Total Fat- 7g
Saturated Fat- 2g
MEAL P REP TIPS: Trans Fat- 0g
1. Fried rice portion of this meal can be prepped in advance and reheated in a microwave for 2 Cholesterol- 213mg
minutes on high. The egg is best if made fresh right before serving if going with a sunny Sodium- 2853mg
side up style preparation. If scrambling the egg, its best to crack into the skillet and Potassium- 396mg
scramble for 30-60 seconds before the rice and soy sauce are added. Total Carbohydrate 29g
Dietary Fiber- 3g
2. Store in fridge for 3-4 days without the egg.
Sugars- 12g
3. Optional toppings include onions, hot sauce, and jalapeño. Protein- 32g

Meal Planning for Beginners by Christine Hronec | 57


BREAKFAS T
SAUS AGE
PATTY RE CIPE

Meal Planning for Beginners by Christine Hronec | 58


BR EAK FAST SAUSAGE PAT T Y R E C I P E
S E RV I NG S: 1.5OZ COOKED/ PATTY | PREP TIME: 10 MIN | COOK TIME: 8 MIN

Enjoy a high protein breakfast that doesn’t require eggs for a change. This recipe gives you complete control of your
breakfast meat that only includes fresh herbal seasonings and no ingredients that you cannot pronounce. You can
vary this recipe with ground turkey, beef, pork, or chicken. Excellent for preparing in advance and storing in the
freezer for when you are ready to have this amazing protein source with your first meal of the day!

IN GR E D I EN TS:
INSTRUCTIONS:
1 Serving Of Breakfast Sausage
Spice Blend
1. In a large bowl, mix together the ground turkey with one serving of the breakfast
sausage spice blend until well blended. 1 Lb 93% Lean Ground Turkey
Olive Oil Spray
2. Take seasoned turkey and lay it flat on a piece of parchment paper until it is
Salt/Pepper To Taste (Optional)
approximately ½” thick. Then using the lid of a standard mason jar, punch out patties.
3. Lay all patties on parchment paper on a baking sheet. Place in the freezer for a
M A CR O S:
minimum of 20 minutes to form solid patties. Take solid patties and store in a plastic
Calories (kCal) – 96
freezer bag. This allows you to only use what you need as you need it while prolonging
Total Fat- 4g
the shelf life.
Saturated Fat- 2g
4. When ready to consume, lightly spray a skillet with olive oil spray and cook on high on Trans Fat- 0g
both sides for 3-4 minutes per side until patties are thoroughly cooked and a dark Cholesterol- 36mg
toasted color. Serve immediately. Sodium- 40mg
Potassium- 211mg
Total Carbohydrate- 5g
MEAL P REP TI PS: Dietary Fiber- 4g
1. Patties last 1-2 days in the fridge and 3 months frozen. Sugars- 1g
Protein- 10g
2. Easy to prepare in bulk.
3. Great protein source for breakfast and pairs well with sweet potatoes, kale, apples,
hash-browns, or rice.

Meal Planning for Beginners by Christine Hronec | 59


GRAIN FREE
STRAW BERRY
PROTEIN LOA F

Meal Planning for Beginners by Christine Hronec | 60


GRAI N FREE STRAWBER RY PR OTEIN LOAF
SE R VING S : 8 | P RE P TI M E: 5-10 MIN | COOK T IME: 35-4 0 MIN

Switch things up with this moist, fluffy strawberry protein loaf that has just the right amount of light sweetness and over 19 grams
of protein per serving. This is an excellent on the go breakfast, snack, or post-workout alternative to shakes. Even your non-
health enthusiast friends and family will enjoy this amazing recipe.

IN GR E D I EN TS:
INSTRUC TI ONS: 5 Scoops Whey Protein Isolate (Muscle
Gauge Nutrition Cake Batter)
1. Preheat oven to 350F. 9 Tbsp Coconut Flour
2. In a medium mixing bowl, combine all ingredients except strawberries . Mix well with a hand/ 2 Large Eggs
stand mixer or immersion blender. 1 Tsp Baking Powder
3. Lightly coat a non-stick bread pan with coconut oil spray. 1 Tsp Vanilla Extract

4. Pour contents into bread pan. Put half of the strawberries into the batter, and save the other 1 Cup Liquid Egg Whites
half for the topping. 10Oz. Unsweetened Almond Milk
200G Strawberries, Diced
5. Bake for 40-45 minutes at 350F. Allow cooling at room temperature for 15-20 minutes.
Microwave 100g of strawberries for 30-60 seconds and drizzle down the middle of the bread.
Optional topping includes a light sprinkle of unsweetened shredded coconut. M A CR O S:
Serving Size~ 1/8th of the bake
Calories (kCal) – 141
MEAL P REP TIPS: Total Fat- 3g
Saturated Fat- 2g
1. Great for meal planning breakfast in bulk. Keeps for 4 days, refrigerated.
Trans Fat- 0g
2. Excellent post-workout alternative to shakes. Cholesterol- 53mg
Sodium- 102mg
3. Easy alternative to “cooked” breakfasts when convenience is a priority.
Potassium- 196mg
Total Carbohydrate- 9g
Dietary Fiber- 3g
Sugars- 3g
Protein- 19g
Meal Planning for Beginners by Christine Hronec | 61
AP PL E CINNAMO N
PROTEIN FRENCH
TO AST BAKE

Meal Planning for Beginners by Christine Hronec | 62


APPLE CINN A MO N PR OTE IN
FREN CH TOAS T B AKE
PR EP T I M E: 25 MI N ( <5 M I N T O P RE P + MIN O F 20 MIN RE FRIGERAT ION) | COOK T IME: 35-40 MIN
This insanely moist, protein rich make-ahead breakfast bake is so easy it should be illegal. Enjoy it simply as the recipe is written or throw
in added nuts, fresh fruit, dried fruit, or natural sweeteners such as agave, honey, or refined organic coconut. What I love about this dish
is that you can decrease the cooking time to result in a moist pudding-like dish or bake it a little longer for a more crispy finish.

IN GR E D I EN TS:
INST RUC TI ON S: 6 Slices Trader Joes Gluten Free Bread
2 Medium Apples, Chopped ~8Oz
1. Chop 6 slices of gluten free bread into ~ 1 inch cubes (cut into quarters, then 4 Scoops Mgn Pure Whey Protein Isolate,
quarter again). Place cubes and 8oz. of chopped apples in an 8” x 8” non-stick Cake Batter Flavor (30G Per Scoop)
“brownie” baking pan. 1 Cup Liquid Egg Whites
2. In a separate mixing bowl, combine 4 scoops of protein, liquid egg whites, 1 Cup Almond Milk
almond milk, almond extract, and baking powder together. Mix well with a hand 1 Tsp. Almond Extract
mixer or immersion blender. 1 Tsp. Baking Powder
3. Pour contents over cubed bread and chopped apples. Sprinkle 2 tsp. of ground 2 Tsp Ground Cinnamon
cinnamon over pan.
4. Place pan in fridge to allow bread cubes to soak up mixture overnight. The M A CR O S:
minimum requirement is 30 minutes, however this is an amazing prep ahead dish Serving Size~ 1/4th of the bake
for serving a family breakfast in the morning. Calories (kCal) – 281
5. Bake for 40 minutes at 350F. Makes 4 servings. Total Fat- 2g
Saturated Fat- 0g
Trans Fat- 0g
MEAL P REP TI PS: Cholesterol- 0mg
Sodium- 441mg
1. Great for meal planning breakfast in bulk. Keeps for 4 days, refrigerated. Potassium- 451mg
2. Simple for a healthy on the go family friendly meal. Total Carbohydrate- 29g
3. Easy alternative to “cooked” breakfasts when convenience is a priority. Dietary Fiber- 4g
Sugars- 8g
Meal Planning for Beginners by Christine Hronec | 63 Protein- 34g
BE RRY PROTEIN
PANCAKE S

Meal Planning for Beginners by Christine Hronec | 64


BERRY PRO TEIN PANCAK ES
S ER VING S : 4-5 PAN C AK E S | P R EP TIME: 5 MIN | COOK T IME: 2 MIN
Protein Pancakes are a game changer for those who are mindful of their carb intake. Enjoy the fluffy texture of regular pancakes without
the guilt with this incredible protein packed recipe that is super easy to follow!

IN GR E D I EN TS:
INST RUC TI ON S: 1 Scoop Muscle Gauge Nutrition Pure Isolate
Cake Batter
1. Take frozen mixed berries out of the freezer and soak in room temperature water ½ Cup Liquid Egg Whites
for 15 minutes and rinse well. ¼ Cup Almond Milk
2. Combine all ingredients in a small mixing bowl except berries. ½ Cup Oat Flour Or Ground Instant Oatmeal
3. Spray a non-stick griddle or frying pan with zero calorie butter and set stove on ½ Cup Frozen Mixed Berries
medium-high.
4. Lightly spray a skillet with olive oil or coconut oil spray. Gently spoon 1-2 tbsp of M A CR O S:
batter onto plan. Flip after batter bubbles. Serving Size- 1 Pancake Calories (kcal) 94 Total
Fat-1g
5. Microwave the frozen mixed berries for 30-60 seconds. Pour over pancakes like a
Sodium-55mg
syrup topping and enjoy! 
Total Carbs-10g
Protein-10g

Meal Planning for Beginners by Christine Hronec | 65


PROTEIN PU MPKIN BREAD

Meal Planning for Beginners by Christine Hronec | 66


PROTEIN PUMPKI N B READ
SE R VING S : 8 | P RE P TI M E: 5 MIN | COOK TIME : 35-4 0 MIN

If you are a pumpkin fanatic and have always wanted a healthier alternative to pumpkin spice lattes, this protein pumpkin bread is the ultimate
game changer. Not only is this simple and convenient, it is free of lactose and gluten. Enjoy this seasonal treat without added sugars and fats.

IN GR E D I EN TS:
15Oz. Canned Pumpkin Puree
INSTRUC TI ONS: 5 Scoops Mgn Pure Whey Protein Isolate, Cake Batter
2 Large Eggs
1. Pre-heat oven to 350F. 5 Tbsp Instant Gluten Free Oats (Can Sub With Regular
2. In a medium-mixing bowl, combine canned pumpkin, protein powder, eggs, instant oats, and Oats If Needed)
baking powder. Mix with a hand/stand mixer or an immersion blender until thoroughly combined. ½ Tsp. Baking Powder
3. Pour contents into a bread pan lightly coated with coconut oil spray.
Topping:
4. Bake for 35-40 minutes at 350F. Remove from oven and allow to cool
2 Tbsp Baking White Chocolate Chips
5. Prepare optional topping by microwaving 2 tbsp white chocolate chips with 3 tbsp almond milk
3 Tbsp Unsweetened Almond Milk
for 60 seconds. Stir with a spoon or chopstick. May need slightly more microwaving to thoroughly
melt. Once melted, use a chopstick (or spoon) to drizzle over cooled pumpkin bread.
M A CR O S:
Serving Size~ 1/8th of the loaf
MEAL P REP TIPS: Calories (kCal) – 128
Total Fat- 2g
1. Great for meal planning breakfast in bulk. Keeps for 4 days, refrigerated. Saturated Fat- 1g
2. Simple for a healthy on the go family friendly meal. Trans Fat- 0g
Cholesterol- 47mg
3. Easy alternative to “cooked” breakfasts when convenience is a priority.
Sodium- 79mg
Potassium- 168mg
Total Carbohydrate- 8g
Dietary Fiber- 2g
Sugars- 3g
Meal Planning for Beginners by Christine Hronec | 67 Protein- 18g
SALMON AVOCADO
BREAKFAST TO AST

Meal Planning for Beginners by Christine Hronec | 68


SALM ON AVO CADO BRE AKFAST TOAST
S ER V ING S IZ E: 1 | P RE P TI M E: 1 MIN | COO K T IME : N O COO KING NEEDED

Experience the decadence of a weekend brunch every morning with this simple meal that will leave you satiated and energized.
The first time I had smoked salmon was at a vacation resort in the Caribbean. I always feel a sense of luxury with ever bite and truly
enjoy treating myself to high proteins like smoked salmon to brighten up the work-week hustle.

IN GR E D I EN TS:
INST RUC TI ON S: 2 Slices Gluten Free Toast
1. Toast bread in a toaster oven or traditional toaster to the level of your choosing. 2 Tsp Of Avocado
2. Lay out toasted slices and spread the tops with 1 tsp avocado per slice. Top with smoked 3Oz. Smoked Salmon
salmon. Sea Salt/Freshly Ground Black Pepper (To Taste)
3. Optional toppings include capers, red onion, salt, pepper, and a squeeze of lemon. Fresh Lemon (Optional-To Taste)

M A CR O S:
MEAL P REP TIPS: Serving Size- 2 topped slices
Calories (kCal) – 235
1. Great for a simple, no cook breakfast Total Fat- 5g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 15mg
Sodium- 1245mg
Potassium- 30mg
Total Carbohydrate- 28g
Dietary Fiber- 2g
Sugars- 3g
Protein- 22g

Meal Planning for Beginners by Christine Hronec | 69


CHOCOLAT E CHIP
PROTE IN DO NUTS
Meal Planning for Beginners by Christine Hronec | 70
CHOCO LATE CHIP PR OTEI N DO NUTS
P RE P T IM E : 5 M I N | C OO K T IME: 10-1 2 MIN

If you muster every ounce of self control every time you see a box of donuts in the break room at work, you can now have your own
macro friendly donuts that taste just as good but actually nourish you! Once you have mastered this homemade protein donut
recipe, you can great creative with toppings and flavor profiles to make this a fun recipe to rotate into your meal prep.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Scoop Mgn Pure Isolate Cake Batter
1. Pre-heat oven to 350F. 5 Tbsp Coconut Flour
2. In a medium-mixing bowl, combine all ingredients (minus toppings). ¼ Tsp Baking Powder

3. Lightly coat with coconut oil spray. Spoon or pipe “dough” into a 6 serving non-stick donut ½ Cup Non-Fat Plain Greek Yogurt
baking pan. I dropped ~ 3 tablespoons of batter per donut mold.
Topping:
4. Bake for 10-12 minutes at 350F.
12 tsp Non-Fat Plain Greek Yogurt (2 tsp per donut)
5. Cover with wax or parchment paper and flip over (donuts should pop out).
1 Tbsp Chocolate Chips
6. Once donuts are cool, coat with ~ 2 tsp. of greek yogurt per donut.
7. Sprinkle the chocolate chips so they land on the greek yogurt topping.
8. Makes 6 servings. M A CR O S:
Serving Size~ 1 donut
Calories (kCal) – 61
MEAL P REP TIPS: Total Fat- 2g
Saturated Fat- 1g
1. Great for adding variety to your weekly meal plan.
Trans Fat- 0g
2. Store in freezer until if you aren’t going to eat the donuts right away to set icing. Transfer frozen
Cholesterol- 1mg
donuts to a zip lock baggie. Defrost in the fridge when ready to eat.
Sodium- 26mg
3. Pairs great with a hot cup of tea or black coffee. Typical serving is approximately 3 donuts.
Potassium- 25mg
Total Carbohydrate- 5g
Dietary Fiber- 2g
Sugars- 3g
Protein- 6g
Meal Planning for Beginners by Christine Hronec | 71
BLUE BER RY
PROTEIN
FRENCH TOAST
BAKE

Meal Planning for Beginners by Christine Hronec | 72


BLUEBERRY PROTEIN FR E NCH TOAST BAKE
S ER VING S : 4 | P RE P TI M E: 15 MIN TO P RE P + MIN IMUM OF 20 MIN 

R EF RI GE RAT IO N (O R O VE R NI GHT ) | CO OK TIME: 35 -45 MIN

If you are looking for a convenient meal that you can prepare in advance this blueberry protein french toast is easier than it looks and is
completely filling and satisfying. Most French toast recipes are overloaded with carbs and fat with little to no protein. This healthy recipe
is great for preparing in bulk or for feeding a group of people for a brunch or family breakfast!

IN GR E D I EN TS:
INSTRUC TI ONS: 6 Slices Gluten-Free Bread (See Notes)
1 Cup (8Oz) Frozen Blueberries
1. Cut the bread into quarters, and then quarter it again to create cubes. Place the bread cubes and 4 Scoops (120 G) Mgn Pure Whey Protein Isolate, Cake
frozen blueberries in an 8 by 8-inch nonstick baking pan. Batter Flavor
2. In a separate mixing bowl, combine the whey protein, egg whites, almond milk, vanilla extract, 1 Cup Egg Whites (See Notes)
and baking powder together. Mix well with a hand mixer, immersion blender, or a shaker cup. 1 Cup Unsweetened Almond Milk
3. Pour the egg white mixture over the cubed bread and mixed berries. Sprinkle the cinnamon 1 Teaspoon Vanilla Extract
evenly across the bread and apples. 1 Teaspoon Baking Powder
4. Place the pan in the fridge to allow the bread cubes to soak up the mixture for at least 30 minutes 2 Teaspoons Ground Cinnamon
or up to overnight. 2 Teaspoons Sliced Almonds, For Garnish (Optional)
5. When you’re ready to bake the French Toast Bake, preheat the oven to 350°F. Place in the oven
and bake for 40 minutes until it has risen, has firmed up, and is lightly browned. M A CR O S:
Calories (kCal) – 281
6. Garnish with the sliced almonds before serving, if desired.
Total Fat- 3g
Saturated Fat- 0g
Notes: I used Trader Joe’s gluten-free bread to make this recipe. For convenience, I use liquid egg Trans Fat- 0g
whites in the carton (found in the refrigerated dairy section of grocery stores). If you wish to separate Cholesterol- 0mg
whole eggs, you will need about 8 large eggs for the quantity of egg whites used in this recipe. Sodium- 441mg
Potassium- 451mg
Total Carbohydrate- 29g
Dietary Fiber- 3g
Sugars- 8g
Protein- 34g
Meal Planning for Beginners by Christine Hronec | 73
CHICKEN
BREA KFAS T
SAUSAGE FRIED
RICE Meal Planning for Beginners by Christine Hronec | 74
CHICK EN B REA KFAST S AUS AGE FRIED RICE
SERVI NG S: 1 | P R EP TIME: 1 MIN | COOK TIME: 5 M I N

As you all know by now, I am a huge fan of the savory breakfast. By cutting these sausages into slices, it allows more surface area for them to crisp up and
burn a little on the edge. I personally enjoy meats with that “almost burnt” flavor for added complexity in a meal and this simple breakfast is no exception.

IN GR E D I EN TS:
INSTRUC TI ONS: 4 Links Trader Joe’S Chicken Maple Breakfast
1. Lightly coat a non-stick skillet with a light spray of olive oil. Sausage, Cut Into Slices
2. Diced one clove of garlic and lightly sauté for 30-60 seconds. 1 Clove Garlic, Diced
½ Cup Cooked Organic Brown Rice*
3. Slice chicken sausages and sauté on skillet on high until lightly burnt for 3-4 minutes.
1 Cup Spinach
4. Take one cup of spinach and ball it up on a cutting board and dice the leaves. Take diced spinach
Sriracha Hot Sauce (Optional)
and add to the skillet. Stir-fry with sausage and cover for 30 seconds. Add 1 tbsp of water to steam
* Organic Is Optional
the stir fry.
5. Add cooked brown rice to skillet. Stir-fry together until all ingredients are equally distributed then
M A CR O S:
remove from heat and plate. Serve immediately. Optional topping includes sriracha hot sauce,
Calories (kCal) – 281
scallions, jalapeños, onions, cilantro, or crushed red pepper.
Total Fat- 3g
6. Allow contents to cool at room temperature for 10 minutes before refrigerating. Keeps for 4-5
Saturated Fat- 0g
days refrigerated. Trans Fat- 0g
Cholesterol- 0mg

MEAL P REP TIPS: Sodium- 441mg


Potassium- 451mg
1. Great for a savory, yet convenient breakfast. Total Carbohydrate- 29g
2. Easy to prepare in bulk for 3 or more days at a time. Dietary Fiber- 3g
3. Versatile meal that can be enjoyed for breakfast, lunch, or dinner. Sugars- 8g
Protein- 34g

Meal Planning for Beginners by Christine Hronec | 75


BE RRY
SMOOTHIE
BOWL RECIPE
Meal Planning for Beginners by Christine Hronec | 76
BERRY SMO OTHI E B OWL R E CI PE
S ER V ING S : 1 | P RE P TI M E: <5 MIN | COOK TIME : N O COO KING NEEDED
I’m officially obsessed with any medium that I can add my wheynola to and this smoothie bowl is no exception. This is insanely
satisfying, nutrient-rich, and naturally sweet for a healthy breakfast or meal replacer.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Scoop Mgn Pure Whey Protein Isolate
1. Blend banana, almond milk, and protein in a blender cup or using an immersion blender. 4Oz. Almond Milk
2. Dish into a small bowl. ½ Medium Banana
2Oz. Frozen Mixed Berries
3. Top with wheynola, blueberries, and shredded coconut.

Topping:
MEAL P REP TIPS: 1Oz. Blueberries
1Oz. Wheynola (See Recipe)
1. Great breakfast or late night snack.
0.5 Tbsp Shredded Coconut
2. Easy alternative to “cooked” breakfasts when convenience is a priority.
3. Easy to substitute with the fruit and toppings of your choice for added variety.
M A CR O S:
Serving Size: 1 Bowl
Calories (kCal) – 387
Total Fat- 11g
Saturated Fat- 2g
Trans Fat- 1g
Cholesterol- 0mg
Sodium- 234mg
Potassium- 684mg
Total Carbohydrate- 32g
Dietary Fiber- 7g
Sugars- 15g
Protein- 40g
Meal Planning for Beginners by Christine Hronec | 77
GL UTE N FREE
WHE YNOL A
Meal Planning for Beginners by Christine Hronec | 78
GL UTEN FREE WH EYNOLA
SE R VING S : 9 | P RE P TI M E: <5 MIN | COOK TIME : 2 0 MIN
Enjoy 5 times the protein with only 25% of the carbs found in a traditional granola recipe with this amazing wheynola! You now have the ability to
ADD protein to your cereal, yogurts, smoothies, and carry it around for a convenient snack when traveling. One of my “go-to” travel friendly snacks
to carry in my purse can just purchase a non-fat greek yogurt and sprinkle this in for more protein and crunch for a macro friendly meal idea.

IN GR E D I EN TS:
INSTRUC TI ONS: 3.5 Scoops Mgn Pure Whey Protein Isolate
1. Preheat oven to 3O0F. (In The Flavor Of Your Choice)
2. In a medium mixing bowl, combine all ingredients together. This should form a “fudge-like” 6 Tbsp Almond Butter
texture in one large mass that is to be spread out onto non-stick baking tray lined with 5 Tbsp Slivered Almonds
parchment paper. ¼ Cup Water
3. Bake at 300F for 20 minutes, then remove from oven. Using a metal spatula, break “mass” 5 Tbsp Instant Oats
apart into bite sized pieces approximately the size of a quarter. 2 Tbsp Raisins
4. Lightly spray broken pieces with coconut oil spray or olive oil spray and allow to bake for 10 1 Tbsp Cinnamon
more minutes.
M A CR O S:
5. Set oven to broil for 2-3 minutes, watch very closely and remove when wheynola is a light
toasted color. Yields ~ 9oz of dry wheynola. Serving Size: 2 TBSP or ~ 1oz.
Calories (kCal) – 152
Total Fat- 8g
MEAL P REP TIPS: Saturated Fat- 1g
Trans Fat- 1g
1. Great for an on the go snack
Cholesterol- 0mg
2. Excellent topping to add extra protein to yogurts, smoothies, and with almond or coconut Sodium- 52mg
milk as a light protein “cereal.” Potassium- 114mg
3. Easy alternative to “cooked” breakfasts when convenience is a priority. Total Carbohydrate- 7g
Dietary Fiber- 2g
Sugars- 2g
Protein- 13g

Meal Planning for Beginners by Christine Hronec | 79


FILIPINO
BREAKFAS T
SAUSAGE
LO NG GANI SA

Meal Planning for Beginners by Christine Hronec | 80


FILI PI NO BREAKFAST SAUS AGE LONGGANISA
S ER V IN G S : 16 SA USA G ES , SE RVING SIZ E 1 SAUSAGE | PREP TIME: 8 MIN | COOK T IME: 10 MIN
While all my friends were eating cereal and pop tarts growing up, I was used to savory breakfasts with a fatty cut of meat with a garlic-fried rice with
eggs. One of my all time favorite breakfasts featured a sweet sausage called pamanga longganisa, which is a Filipino staple. Unfortunately, these tasty
sausages (often grilled) are typically in a casing loaded with sugar, salt, tons of fat, and artificial colorants. In order to relive the amazing flavors without
the unnecessary ingredients, I created a healthier version that you can enjoy with your family for a taste of the Philippines with your breakfast.

IN GR E D I EN TS:
INSTR UC TI ONS: 2Lb 93% Lean Ground Turkey
1. Combine ground turkey, soy sauce, garlic, sugar and vinegar in a large mixing bowl. ¼ Cup Soy Sauce
2. Prepare sausage links by rolling approximately 4 tbsp. flavored meat per link. Repeat until 16 5 Cloves Fresh Garlic, Chopped
sausages are formed. 2 Tbsp Organic Coconut Or Brown Sugar
3. Spray a skillet with olive oil spray and set to high. Using tongs, cook sausages in batches for 3-4 2 Tbsp Apple Cider Vinegar
minutes per side until caramelized and a dark brown crispy finish appears Sea Salt/Black Pepper (Optional)
Olive Oil Spray
4. Reduce heat to medium and cook for a few more minutes evenly on all sides until all sides are
browned and meat is cooked through. Serve immediately.
M A CR O S: (P E R SA U SA GE )
Calories (kCal) – 80
MEAL P REP TIPS: Total Fat- 4g
1. Freezer friendly recipe. Before cooking, take formed sausages and place on a tray lined with Saturated Fat- 1g
parchment paper. Freeze for 20-30 minutes until solid, then place in labeled freezer bags. Best if Trans Fat- 0g
used within 4 months. To defrost, allow the sausages to defrost by transferring from the freezer bag Cholesterol- 46mg
to a glass or plastic container in the fridge. An alternative defrosting method is to place the patties Sodium- 274mg
separately in a plastic bag and submerge in a bowl of cold water for 30-45 minutes. Potassium- 22mg
Total Carbohydrate 2g
2. Great with fried rice, cauliflower rice, fried egg, sautéed tomatoes, asparagus, string beans, or the
Dietary Fiber- 0g
veggies or your choice.
Sugars- 2 g
3. Pairs well with hot sauce, jalapeños, and verde salsa. Protein- 11g

Meal Planning for Beginners by Christine Hronec | 81


EG G MUFFI NS

Meal Planning for Beginners by Christine Hronec | 82


EGG MUFF INS
SE R VING S : 12 | P RE P TIM E : 5 MIN | COOK T IME: 5 -20 MIN
For most people, weekday mornings are a busy time of day—whether you are hitting the gym before work, or getting your kids ready for school, or
you just really enjoy those extra 15 minutes of sleep and are rushing out the door. All of these things leave little time to prepare a wholesome,
satisfying breakfast to kick start the day. Thus, making these savory & satisfying egg muffins the perfect grab and go breakfast for these busy
mornings. So before you go hitting up the drive through, check out these three simple recipes and set yourself up for success in the morning!

I N G R ED IE NTS: INGREDIE NTS: IN GR E D I EN TS:


Spinach, Feta & Sun-Dried Tomato Egg Muffins Asparagus & Mushroom Ham, Broccoli & Cheddar (gluten-free)
(gluten-free vegetarian) (dairy-free, gluten-free, vegetarian) 2 Eggs
2 Eggs 2 Eggs ½ Cup Egg Whites
½ Cup Egg Whites ½ Cup Egg Whites 4 Tbsp 2% Shredded Cheddar Cheese
4 Tbsp Julienne-Cut Sun-Dried Tomatoes (Not In Oil) 2 Oz Baby Bella Mushrooms, Chopped 4 Slices Deli Ham
4 Tbsp Fat-Free Feta Cheese, Crumbled 2 Oz Asparagus, Chopped 2 Oz Broccoli Florets, Chopped
1 Tsp Italian Seasoning Cooking Spray Cooking Spray

M A CROS: MAC RO S: M A CR O S:
Calories (per muffin): 76 Calories (per muffin): 55 Calories (per muffin): 90
Carbs: 5.7g Carbs: 1.5g Carbs: 1.7g
Protein: 7.3g Protein: 6.8g Protein: 10.7g
Fat 2.5g Fat: 2.5g Fat 4.5g

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EGG MUFF INS
SE R VING S : 12 | P RE P TIM E : 5 MIN | COOK T IME: 5 -20 MIN
For most people, weekday mornings are a busy time of day—whether you are hitting the gym before work, or getting your kids ready for school, or
you just really enjoy those extra 15 minutes of sleep and are rushing out the door. All of these things leave little time to prepare a wholesome,
satisfying breakfast to kick start the day. Thus, making these savory & satisfying egg muffins the perfect grab and go breakfast for these busy
mornings. So before you go hitting up the drive through, check out these three simple recipes and set yourself up for success in the morning!

INST RUC TI ON S:
1. Preheat oven to 375F. Coat a 12 muffin pan with cooking spray.
2. In four of the muffin tins, line with a slice of deli ham.
3. In a large bowl, whisk together eggs + egg whites.
4. Pour egg mixture into prepared muffin cups, filling each cup about ¾ of the way.
INGRE DIENT S
5. Sprinkle 4 muffins with feta cheese, sun-dried tomatoes, Italian seasoning and
L IS T ED ON
spinach.
6. Sprinkle the ham-lined muffins with broccoli florets and cheddar cheese. PRE VIOUS PA GE

7. Sprinkle the remaining 4 muffins with asparagus and mushrooms. You may opt to
sprinkle black pepper + sea salt over top each muffin as well.
8. Bake for 15-18 minutes.
9. Cool in pan for 5 minutes, and then remove gently with a spatula or knife. Keep in
the fridge for the week, and microwave for 30-45 seconds when ready to eat.

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PROTEIN OATMEAL
MUFFIN S

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PROTEIN OATME AL MUF F INS
SE R VING S : 12 | P RE P TIM E : 5 MIN | COOK T IME: 1 5- 20 MIN
If you are looking for more on-the-go breakfast ideas, check out these protein oatmeal muffins which will satisfy your sweet
tooth without giving you a mid-morning sugar crash like many breakfast pastries will. Not only do they taste amazing and are
easy to make—they are also gluten free, and with a few modifications can easily be made vegan and/or dairy-free

In g red i en ts :
INSTRUC TI ONS: 3 Cups Old-Fashioned Rolled Oats (Gluten-
1. Preheat oven to 350F. Free If Need Be)
2. In a large mixing bowl combine oats, protein powder, baking powder, cinnamon, and sea salt. 4 Scoops Mgn Vanilla Whey Protein Powder
1 Tsp Baking Powder
3. In a separate bowl combine eggs, vanilla extract, applesauce, greek yogurt, coconut oil, Truvia,
and almond milk. 1 Tsp Ground Cinnamon
½ Tsp Sea Salt
4. Add wet ingredients to dry ingredients and stir until evenly mixed throughout.
2 Eggs (Substitute W/ 2 Tbsp Bob’s Red Mill
5. Line a 12 muffin pan with muffin holders.
Egg Replacer For Vegan Version)
6. Divide batter evenly among muffin tin. 1 Tsp Vanilla Extract
7. Top 4 muffins with banana slices + dark chocolate, 4 muffins with blueberries, and the remaining 4 ½ Cup Unsweetened Apple Sauce
muffins with chopped apples + pecans. ½ Cup Plain 0% Greek Yogurt (Substitute W/
8. Bake 15-20 minutes, and then allow to cool for 20 minutes before carefully removing from the Daiya Greek Yogurt For Dairy-Free Version)
muffin pan. 5 T Coconut Oil, Melted
9. Store in an airtight container for up to 5 days (or freeze for longer storage duration). Microwave for 2 T Truvia Nectar Sweetener (Or Sweetener Of
20-30 seconds when ready to eat. Choice)
1 Cup Unsweetened Almond Milk

Toppings: 2 Oz Banana, 2 T Organic Dark


Chocolate Chips, 2 Oz Blueberries, 2 Oz
Chopped Apples, 4 Tsp Chopped Pecans

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PROTEIN OATME AL MUF F INS
SE R VING S : 12 | P RE P TIM E : 5 MIN | COOK T IME: 1 5- 20 MIN
If you are looking for more on-the-go breakfast ideas, check out these protein oatmeal muffins which will satisfy your sweet
tooth without giving you a mid-morning sugar crash like many breakfast pastries will. Not only do they taste amazing and are
easy to make—they are also gluten free, and with a few modifications can easily be made vegan and/or dairy-free

M A CR O S: (P E R M U FFI N)
INST RUC TI ON S: Chocolate Banana
(see previous page) Calories: 192.5
Carbs: 22.5g
Fiber: 2.7g
Protein: 13.1g
Fat: 5.2g

Apple Pecan
Calories: 184
Carbs: 19.8g
Fiber: 2.7g
Protein: 13.2g
Fat: 5.8g

Blueberry
Calories: 168
Carbs: 19.4g
Fiber: 2.7g
Protein: 13.1g
Fat: 4.2g

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SM OOTH IE
FREE ZER BAG S

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SMOOTHIE FREE ZE R BAGS
SE R VING S : 1 P E R BA G | P RE P TIME: 5 MIN | COO K T IME : 15 MIN
Freezer-bag smoothies the perfect on-the-go breakfast, lunch, or snack for the utmost in convenience. It’s recommended to prep them on Sundays
and use them throughout the week at your convenience. When you are ready to make the smoothie simply add your smoothie base to the blender,
then add the contents of a bag, blend, sip, and go! Below you’ll find three different recipes that you’ll definitely want to test out—your taste buds
will thank you later.

I N G R ED IE NTS: THE G RE E N GO DDE SS INGREDIE NTS: BA NAN A B E R RY B L A ST IN GR E D I EN TS: B L U E B ER R I E S & CR E A M


Freezer bag contents: Freezer bag contents: Freezer bag contents:
3 oz. Grapes 2 oz. Blackberries 1 container (150g) Dannon Oikos Triple Zero
2 oz. Kiwi 4 oz. Strawberries Greek Yogurt (Vanilla or Blueberry)
1 oz. Spinach 2 oz. Banana
Scoop yogurt into an ice cube tray to make
1 oz. Kale 1 oz. Spinach
yogurt cubes. Freeze for 15-20 mins before
2 oz. Banana (~1/2 of a whole banana)
adding the cubes to the freezer bag.
MAC RO S:
M A C ROS: Calories: 248 3 oz. Blueberries
Calories: 300 Fat-2.5g 2 oz. Banana
Fat-2.3g Carbohydrates-30.9g 1 oz. Spinach
Carbohydrates-41.5g Fiber-8g 1 oz. Kale
Fiber-7.1g Protein-28.7g
Protein-28.6g
M A CR O S:
Calories: 370
Fat-2
Carbohydrates-43.8g
Fiber-12.7g
Protein-42.9g

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SMOOTHIE FREE ZE R BAGS
SE R VING S : 1 P E R BA G | P RE P TIME: 5 MIN | COO K T IME : 15 MIN
Freezer-bag smoothies the perfect on-the-go breakfast, lunch, or snack for the utmost in convenience. It’s recommended to prep them on Sundays
and use them throughout the week at your convenience. When you are ready to make the smoothie simply add your smoothie base to the blender,
then add the contents of a bag, blend, sip, and go! Below you’ll find three different recipes that you’ll definitely want to test out—your taste buds
will thank you later.

I N S TRU C TIONS : INST RU CT ION S: IN ST R UC TI ON S:

TH E GRE E N GO DDE SS BLU EBERRIES & C R EA M B A NA NA B E R RY B L AS T


In the blender add the base: In the blender add the base: In the blender add the base:

1. 1 scoop MGN Whey Isolate (Vanilla or Unflavored) 1. 1 scoop MGN Whey Isolate (Vanilla) 1. 1 scoop MGN Whey Isolate (Vanilla)
2. 8 oz. Unsweetened Almond Milk 2. 8 oz. Unsweetened Almond Milk 2. 8 oz. Unsweetened Almond Milk
3. Add the protein powder and almond milk to the 3. Add the protein powder and 3. Instructions:
blender. almond milk to the blender. 4. Add the protein powder and almond
4. Dump the contents of the bag into the blender. 4. Dump the contents of the bag into milk to the blender.
5. Blend for 15-20 seconds. the blender. Blend for 15-20 5. Dump the contents of the bag into the
6. Enjoy over ice or as is seconds. blender. Blend for 15-20 seconds.
5. Enjoy over ice or as is 6. Enjoy over ice or as is

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SW EE T POTATO
PROTE IN
WAFFLES

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SWEET POTATO P ROTEI N WAFFLES
SE R VING S : | PR E P T I ME : 1 MIN | COO K T IME : 5 MIN
Protein waffles are an extra special treat when you want to enjoy a macro friendly breakfast. These waffles are free of gluten
and grains and filled with the highest quality protein when you need a boost before or after a workout. Enjoy with this banana
cream topping and a side of bacon for an extra special treat!

INST RUC TI ON S: INGRED I EN TS: WA FFL E M A CR O S:


Serving Size~ 1 Waffle
1. Combine all ingredients together in a blender Calories (kCal) – 242
Waffle Recipe:
or medium-mixing bowl using a whisk.  Total Fat- 1g
1 scoop Whey Protein Isolate in Vanilla
2. Heat a waffle griddle and spray with zero ½ cup Liquid Egg Whites Saturated Fat- 0g
calorie butter flavor spray.  Power mixture onto Trans Fat- 0g
½ cup Mashed Sweet Potatoes (can sub with
griddle.  Cook for 2-3 minutes.  Remove with Cholesterol- 1mg
½ cup dry instant oats)
tongs.  Sodium- 373mg
¼ cup Almond Milk
3. Top with ½ of the banana crème topping Potassium- 512mg
1 tsp. Cinnamon Total Carbohydrate- 22g
(optional)
¼ tsp. Baking Powder Dietary Fiber- 4g
Sugars- 5g
Banana Crème Topping: Protein- 40g
½ medium banana
¼ tsp xanthan gum BANANA CREME MACROS:
½ cup unsweetened almond milk Serving Size~ ½ of the crème sauce

½ scoop whey protein isolate vanilla Calories (kCal) – 115


Total Fat- 6g
1 TBSP Coconut Butter
Saturated Fat- 3g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 101mg
Potassium- 176mg
Total Carbohydrate- 8g
Dietary Fiber- 1g
Sugars- 5g
Meal Planning for Beginners by Christine Hronec | 92 Protein- 7g
LUNCH

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PINEAP PLE
CILAN TRO
SHRIMP
STIR-FRY

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PIN EA PPLE CILANTR O S HR IMP STIR-FRY
SE R VING S IZ E: 3 | P RE P TI M E: 3 MIN | COO K T IME : 1 0 MIN
This brilliant stir-fry is full of incredibly fresh ingredients that pack tons of flavor without adding a ton of unnecessary
calories. Enjoy this light and savory protein source with everything from veggies, a salad, with rice, or even as a shrimp
soft taco. The possibilities are endless for this easy recipe!

IN GR E D I EN TS:
INST RUC TI ON S: 1Lb Raw Shrimp (Tails Removed)
1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 3 Cloves Garlic, Chopped
seconds 2 Tbsp Soy Sauce
2. Add raw to the skillet and sauté with garlic for on medium high heat for 3-4 8Oz. Diced Pineapple
minutes per side and cover with lid. Cook just until shrimp goes from clear to an ¼ Cup Fresh Cilantro, Chopped
opaque white/bright orange color, then add pineapple. Stir-fry for 2-3 minutes on Squeeze Of Lime (Optional)
high until pineapple starts to caramelize. Olive Oil Spray
3. Add soy sauce and cilantro to skillet and stir-fry for an additional 30seconds until
all ingredients are well mixed. M A CR O S:
4. Remove from heat and serve immediately. Add a squeeze of lime before serving. Macros:
Calories (kCal) – 147
Total Fat- 2g
MEAL P REP TI PS: Saturated Fat- 1g
Trans Fat- 0g
1. Pairs well with rice or the green veggies of your choice. Also works well as a
Cholesterol- 220mg
shrimp soft taco for an easy family friendly meal.
Sodium- 1469mg
2. Optional toppings include hot sauce, jalapeños, salsa, or light crumbles of Potassium- 150mg
cheese. Total Carbohydrate 10g
3. Stores in the fridge for 3-4 days. To reheat, put in a microwave safe container on Dietary Fiber- 1g
high for 2 minutes. Sugars- 5g
Protein- 22g

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GOAT CH EES E
WATERME LON
RADISH SA LAD
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GO AT CHEES E WATE RMELON
RADIS H SALAD
SE R VING S : 4 | P RE P TI M E: 5 M IN | COOK TIME : NO COOKING
If you are completely new to the watermelon radish, this vibrant ingredient can be enjoyed raw or pickled and is a
fantastic addition to salads. This blackened chicken salad paired with goat cheese and watermelon radish is a light,
refreshing, and filling way to stay on track without sacrificing flavor or satiety.

IN GR E D I EN TS:
INSTRUC TI ONS: 16Oz. Cooked Blackened Chicken* (See Page 56)
1. In a medium bowl add arugula or mixed greens of your choice, sliced watermelon radish and toss 16Oz. Watermelon Radish
with the juice from 2 limes. 8 Cups Arugula Or Mixed Greens Of Your Choice
2. Top with 16oz. of blackened chicken and top with 4 tbsp of crumbled goat cheese. Almonds, 4 Oz. TraderJoe’s Crumbled Goat Cheese
pistachios, or pumpkin seeds can be used as a lactose free alternative to the crumbled goat Juice From 2 Limes
cheese. Sea Salt (Optional To Taste)
Freshly Ground Black Pepper (Optional To Taste)

MEAL P REP TIPS:


M A CR O S:
1. Chicken can be easily paired with the veggie dish or carbs of your choice.
Serving Size~ 1/4th of Salad
2. Recipe can be scaled up to support meal planning for an entire week. Calories (kCal) – 233
3. Best if stored in the fridge in an airtight container. Keeps for 5 days. Total Fat- 9g
Saturated Fat- 4g
Trans Fat- 0g
Cholesterol- 110mg
Sodium- 205mg
Potassium- 286mg
Total Carbohydrate- 6g
Dietary Fiber- 3g
Sugars- 0g
Protein- 33g

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BLACKENED
CHICKEN
SALAD
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BLA CKEN ED CHI CK EN SALAD
SE R VING S : 4 | P RE P TI M E: 5 M IN | COOK TIME : NO COOKING
The biggest fail when it comes to meal prep is bland lifeless chicken. The key to mouth watering macro-friendly chicken is all in the cooking
and seasoning technique. I came up with this method on bikini contest prep where I legit needed food that had real flavor but didn’t
compromise my ability to reach my goals. Enjoy this juicy blackened chicken recipe anytime you want to lean out.

IN GR E D I EN TS:
INSTRUC TI ONS: Blackened Chicken:

1. Pre-heat oven to 350F. 16Oz. Boneless Skinless Chicken Breast
2 Tbsp Thyme
2. Wash hands before handling food. Combine all seasonings together in a shallow dish. 2 Tbsp Garlic Powder
3. Liberally cover both sides of each chicken breast with seasoning. 2 Tbsp Oregano
2 Tbsp Smoked Paprika
4. Lightly coat the non-stick grill pan with Kasandrinos olive oil lightly sprayed from a MISTO. (If you do not have a MISTO, 1 Tbsp Cayenne
substitute with a light spray of the aerosol olive oil of your choice) Kasandrinos Extra Virgin Olive Oil
5. Sear each chicken breast for 60 seconds per side on high with searing lid/press. Turn heat off on stove and place entire
grill pan into oven with searing lid on top of chicken. Bake for 15-20 minutes. Blackened Chicken Tomato Salad:
16Oz. Cooked Blackened Chicken
6. Using an oven mitt, carefully remove grill pan from oven. Once cooled, place chicken breasts on a clean cutting board. 8 Cups Spinach
Slice chicken along the width of the chicken spaced approximately 1 inch apart from each other. Store in zip lock 20 Mini Heirloom Cherry Tomatoes
baggies or Tupperware and refrigerate until ready to use. Enjoy hot (freshly cooked, reheated, or cold on a salad. 12 Tbsp Fresh Cilantro, Diced
4 Tbsp Frozen Roasted Corn
7. In a small bowl, add spinach, heirloom cherry tomatoes sliced into quarters, corn, cilantro, jalapeño, and olive oil. Top
Squeeze Of Lime
with 16oz. of blackened chicken and liberally use fresh limes to dress the salad. Optional toppings include red onion,
8 Tsp. Kasandrinos Extra Virgin Olive Oil
scallions, hot sauce, white wine vinegar, apple cider vinegar, sea salt, or freshly ground black pepper. Jalapeno Slices (Optional)
Red Onions (Optional)

MEAL P REP TIPS: M A CR O S:


1. Chicken can be easily paired with the veggie dish or carbs of your choice. Serving Size~ 1/4th of Salad
Calories (kCal) – 272
2. Recipe can be scaled up to support meal planning for an entire week.
Total Fat- 13g
3. Best if stored in the fridge in an airtight container. Keeps for 5 days. Saturated Fat- 2g
Trans Fat- 0g
Cholesterol- 90mg
Sodium- 135mg
Potassium- 703mg
Total Carbohydrate- 12g
Dietary Fiber- 1g
Meal Planning for Beginners by Christine Hronec | 99 Sugars- 4g
Protein- 32g
JALAPE ÑO SUN DRIED
TOMATO BUR GERS

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JALAPEÑ O SU N DRIED TOMATO BURGERS
S ER V IN G S : 8 X 4O Z BU R GE R PATTIE S | P RE P T IME: 15 MIN | COOK T IME: 8 MIN

I have always been a fan of spicy foods my entire life. It wasn’t until I started taking my nutrition more seriously that I realized that adding
an element of heat to your meals can help minimize the need for high calorie toppings like cheeses and sauces loaded with sugar. Keep
things interesting with this amazing flavor profile of spicy and savory ingredients for the ultimate spicy burger.

IN GR E D I EN TS:
INSTRUC TI ONS: 2Lbs 93% Lean Ground Beef
1. Using clean heads, mix together ground beef, cilantro, sun dried tomatoes, garlic, jalapeños, 2 Jalapeño Peppers (Seeds Removed Optional)
cumin, paprika, and salt/pepper in a large mixing bowl. ¼ Cup Fresh Cilantro, Chopped
2. Divide mixture and form into 8 patties. ¼ Cup Sun Dried Tomatoes, Chopped
3. Grill over medium-high heat and flip when bottom side of burger no longer sticks to the grill 4 Garlic Cloves, Chopped
grates for 6 to 8 minutes. Continue cooking to the temperature of your choice. If not using the 1 Tbsp Cumin
grill, you can use a skillet by cooking 3-4 minutes per side. You can cook more or less depending 1 Tbsp Paprika
on how you like your beef cooked. Serve immediately. Sea Salt/Pepper (Optional)

M A CR O S: (P E R B U R GE R )
MEAL P REP TIPS: Calories (kCal) – 183
1. Freezer friendly recipe. Before cooking, take formed patties and place on a tray lined with Total Fat- 8g
parchment paper. Freeze for 20-30 minutes until solid, then place in labeled freezer bags. Best if Saturated Fat- 3g
used within 4 months. To defrost, allow the hamburger patties to defrost by transferring from the Trans Fat- 0g
freezer bag to a glass or plastic container in the fridge. An alternative defrosting method is to Cholesterol- 61mg
place the patties separately in a plastic bag and submerge in a bowl of cold water for 30-45 Sodium- 68mg
minutes. Potassium- 99mg
Total Carbohydrate 2g
2. Great with caramelized onions (see recipe page 120), lettuce wraps, or with a perfectly poached
Dietary Fiber- 1g
egg on top.
Sugars- 1 g
3. Budget friendly meal Protein- 24g

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MED ITERR ANEA N
GLUTE N FRE E
PASTA S AL AD

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MEDITERRANE AN GLUTEN 

FREE PA STA S ALAD
SE R VING S : 6 | P RE P TI M E: 20 MIN | CO OK TIME: -
I love the flavors of Greek style dishes. This recipe features some of my favorite Mediterranean flavors packed into one awesome
salad. Not only do the chickpeas make this salad more filling, this light, yet filling recipe is a healthy fresh new meal that you can
build into your regime when you want to mix it up.

IN GR E D I EN TS:
INSTRUC TI ONS: 24 Oz. Cucumber
1. Hard boil 12 whole eggs. Once cooled, remove shells and remove egg yolks. Discard yolks. Chop 12 Egg Whites (Hardboiled)
egg whites. 8Oz. Cherry Tomatoes
2. Drain and rinse 1 16oz. can of garbanzo beans. 10 Pitted Kalamata Olives (15G)
3. Combine with chopped cherry tomatoes, chopped cucumber, and eggs. Toss with olive oil and 1.5 Cup Garbanzo Beans Canned
apple cider vinegar. 2 Tbsp Olive Oil
¼ Cup Apple Cider Vinegar
4. Top with sliced pitted Kalamata olives and finely chopped basil. Serve cold.
10 Basil Leaves, Fresh

MEAL P REP TIPS: M A CR O S: (P E R B U R GE R )


Calories (kCal) – 172
1. This recipe is extremely versatile, as it makes a great side dish or a quick and healthy snack. It also
Total Fat- 7g
makes a wonderful salad topper that pairs perfect with a grilled chicken breast
Saturated Fat- 1g
2. Store cold, keeps for 3-4 days refrigerated. Trans Fat- 0g
3. Great for summer picnics and potluck gatherings. Cholesterol- 0mg
Sodium- 386mg
Potassium- 302mg
Total Carbohydrate- 17g
Dietary Fiber- 4g
Sugars- 4g
Protein- 12g

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V E GGIE
EGG
WH ITE
FRIED RICE

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VEGG IE EG G W HITE FR IE D RI CE
SE R VING S : 2 | P RE P TI M E: 3-5 MIN | COOK T IME: 5 MIN
Looking for extra protein but can’t stand egg whites? Try this simple and delicious fried rice as an easy way to pack extra protein into
your day without adding unwanted fats. You can create unlimited variations off of this recipe with an array of seasonings and veggies
to suit your palate and make great meals with left overs.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Cup Cooked White Rice
1. Cook rice according to package instructions and set aside. 1 1/4 Cup Liquid Egg Whites
2. Spray a non-stick skillet with olive oil spray. Sauté garlic for 30-45 seconds and then add the 2 Cloves Of Garlic, Chopped
liquid egg whites. Scramble for 30 seconds. ½ Cup Sliced Baby Bella Mushrooms
3. Add the mushrooms and broccoli to the skillet and top with 1 tbsp of soy sauce. Cover skillet ½ Cup Chopped Broccoli
with a lid and allow the veggies to cook down for 60-90 seconds. 2 Tbsp Soy Sauce (Or Coconut Aminos)

4. Open lid and add the cooked rice. Top with 1 tbsp of soy sauce and stir fry for 30 seconds.
M A CR O S:
5. Remove from heat and top with sriracha hot sauce (optional).
Calories (kCal) – 205
Total Fat- 0g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 260mg
Potassium- 518mg
Total Carbohydrate- 26g
Dietary Fiber- 2g
Sugars- 1g
Protein- 22g

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BL ACK BEAN
SPAG HE TTI
PASTA

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BLA CK BEA N SPAGHE TTI PASTA
SE R VING S : 2 | P RE P TI M E: 2 MIN | COOK TIME : 10 MIN
One of the biggest challenges for those who eat a plant-based diet is getting enough protein to reach their daily macronutrient goals. Whether
you select plant based protein sources due to intolerances to animal based proteins, or if it is for religious or ethical reasons, there ARE ways to
get your protein from plant and this meal is one of them. This black bean pasta is a game changer at 25grams of protein per serving with an
amazing spaghetti-like texture. Enjoy this simple Asian inspired stir fry for the ultimate in plant based nutrition.

IN GR E D I EN TS:
INSTRUC TI ONS: 6Oz. Explore Cuisine Black Bean Spaghetti Pasta
1. In a medium sauce-pan, bring water to a boil and cook pasta for 3-5 minutes until al dente. 4Oz. Red Bell Peppers
Drain in a colander and set aside. 2Oz. Frozen Peas
2. Add sesame oil to a skillet set high and add the frozen peas, bell peppers, and mushrooms. 2Oz. Uncooked Baby Bella Mushrooms
Stir-fry ingredients for 60 seconds, then add soy sauce and cover for 30 seconds. This should 4 Tsp Sesame Oil
generate steam to help cook down the veggies until they are still bright and moderately 2 Tbsp Soy Sauce
crunchy without being soggy.
3. Reduce heat to medium low and add cooked pasta to skillet. Stir-fry for 30 seconds to coat M A CR O S:
noodles and remove from heat. Serve immediately. Calories (kCal) – 457
Total Fat- 12g
Saturated Fat- 1g
MEAL P REP TIPS: Trans Fat- 0g
1. Excellent plant based protein source. Cholesterol- 0mg
Sodium- 1064mg
2. Easy to prepare in bulk for 3-4 days at a time.
Potassium- 2173mg
3. Versatile protein source that can be enjoyed with the veggies of your choice for a variety of Total Carbohydrate- 43g
flavor profiles. Dietary Fiber- 21g
Sugars- 9g
Protein- 43g

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OP EN FACED
CHICKEN AVO CADO
TO AST
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OPEN FA CED CHICKEN AVOCADO TOAST
SE R VING S : 1 | P RE P TI M E: 2 MIN | COOK TIME : NA
When you want a simple, yet nutritious meal, this is one of the most amazing ways you can nourish yourself. Enjoy the satiating flavor from
avocado coupled with the juicy cilantro lime chicken finished with a toasted delight of whole grains. Simple, easy, and budget friendly!

IN GR E D I EN TS:
INSTRUC TI ONS: 4Oz. Cilantro Lime Crock Pot Chicken (See
1. Toast 2 slices of bread. Recipe)
2. Top with avocado and spread using a butter knife. 2 Slices Dave’s Killer Bread

3. Top with cilantro lime crock pot chicken on each slice as shown in the photo. Season with sea ½ Medium Avocado
salt and pepper and a squeeze of lime (optional). Sea Salt And Pepper (To Taste)
Squeeze Of Lime (Optional)

M A CR O S:
Calories (kCal) – 408
Total Fat- 21g
Saturated Fat- 4g
Trans Fat- 0g
Cholesterol- 56mg
Sodium- 318mg
Potassium- 795mg
Total Carbohydrate- 31g
Dietary Fiber- 13g
Sugars- 4g
Protein- 31g

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SMOKE D
SALMON,
EGG & K AL E
SALAD

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SMOKED SALM ON, EGG, & K ALE SALAD
SE R VING S : | PR E P T I ME : 3 MIN | COO K T IME : 2 MIN
Rethink breakfast, brunch, or lunch with real whole foods paired together in a unique way. Enjoy a bed of nutrient dense
greens topped with smoked salmon, avocado, and a whole egg for the win!

IN GR E D I EN TS:
INST RUC TI ONS : 2 Cups Of Kale (Or Greens Of Your Choice
1. Arrange a bed of kale or greens on a plate or bowl. I.E. Spinach, Arugula, Etc.)
2. Top with avocado and smoked salmon. Top with an over easy egg and enjoy! 3Oz. Smoked Salmon
¼ Medium Avocado
3. Top with apple cider vinegar or a squeeze or lemon and then top with sea salt and black
pepper (optional). 1 Whole Egg

M A CR O S: (P E R SA U SA GE )
Serving Size~ Entire Salad
Calories (kCal) – 295
Total Fat- 15g
Saturated Fat- 3g
Trans Fat- 0g
Cholesterol- 206mg
Sodium- 696mg
Potassium- 1053mg
Total Carbohydrate- 15g
Dietary Fiber- 7g
Sugars- 3g
Protein- 28g

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GRIL LED CHICKEN
MA RINADES

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GRILLED CHICKE N MAR INADES
S ER VING S : 2 P E R BA G | P RE P TIME: 5 MIN | COO K T IME : 15- 20 MIN
Break out of your routine of bland, lifeless chicken and grill up these tasty recipes for incredible flavor in your meals. Enjoy flavorful
marinades made from real ingredients instead of artificial processed flavors for the ultimate in reaching your health and fitness goals!

IN GRED IE NTS: ORA NG E CH ILI INGREDIE NTS: CILA NTR O HO NE Y IN GR E D I EN TS: C AR IB B E A N J E R K


Per 8 oz chicken breast (serves 2): LIME MARINA DE Per 8 oz chicken breast (serves 2):
1 tbsp olive oil Per 8 oz chicken breast (serves 2): 1 tbsp olive oil
¼ cup sweet chili sauce 1 tbsp olive oil ½ tsp dried thyme leaves
¼ cup fresh squeezed orange juice 1 tbsp lime juice ½ tsp allspice
1 tbsp red pepper flakes 2 tsp honey 1 tbsp brown sugar
¼ cup cilantro leaves, chopped ¼ tsp salt
M AC ROS: 1 clove garlic, minced ¼ pepper
Calories: 166.2 1/8 tsp salt ¼ tbsp garlic powder
Carbs: 5.2g ¼ tsp cinnamon
Protein: 26g MAC RO S: 1/8 tsp cayenne
Fat 4.6g
Calories: 155 1 tbsp lime juice
Carbs: 2.4g
Protein: 26g M A CR O S:
Fat 4.6g Calories: 155
Carbs: 2.4g
Protein: 26g
Fat 4.6g

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DINNER
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BRAIS ED
RED WINE
MEATBALL S

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BRAISED RED W INE MEATB ALLS
SE R VING S : 4 ( 24 TO TA L MEAT BA LLS - 6 PER S ERV ING)
P RE P T IM E : 10 MI N | CO OK TIME : 90 MIN

This macro-friendly meatball makeover packs intense flavor and moisture using this unique meal prep technique
that requires a little more patience but is worth every last bite when pairing these decadent meatballs with a low
carb pasta alternative like spaghetti squash or zoodles for the win!

I N G R E DI E N T S :
INSTRUC TI ONS: 1Lb 93% Lean Ground Beef Or Ground Turkey
1. Pre-heat oven to 300F. 3 Cloves Chopped Fresh Garlic
1 Large Egg
2. Add ground beef to a medium bowl. 1 Cup Greens Of Your Choice (I.E. Spinach Or Kale Diced
3. Combine chopped garlic, egg, oregano, paprika, garlic powder, and black pepper. With clean hands, evenly 2 Tbsp Oregano
distribute spices throughout meat. 1 Tsp Paprika
1 Tbsp Garlic Powder
4. Roll meatballs ~1 tbsp of meat per ball. Makes 24 total meatballs. 1 Tsp Black Pepper
5. Place a dutch oven on stove and set to medium high. Add 2 Tbsp of ghee to the pot, once melted braise 2 Tbsp Ghee (Can Substitute With Extra Virgin Olive Oil)
meatballs in batches of 6 for approximately 45 seconds per side. Use thongs to handle meatballs for braising, ½ Medium Onion, Chopped
turning over, and removing from pot. Set braised meatballs aside on a separate clean plate. 1 Cup Red Wine
1 X 14.5Oz Can Of Diced Tomatoes
6. Add onions to pot and sauté for 30-60 seconds using a non-metal spatula. Add red wine and diced tomatoes. Sea Salt/Freshly Ground Black Pepper (To Taste)
Allow contents to come to a light boil, then turn stove off.

7. Using thongs, transfer meatballs into sauce. Cover with lid. Using oven mitts, carefully transfer dutch oven into MA C R OS :
oven set at 300F for 90 minutes. Serving Size ~4oz. (6 meatballs in sauce)
Calories (kCal) – 301
8. Carefully remove from oven and allow to sit with lid for an extra 10-15 minutes. Makes 4 servings.
Total Fat- 17g
9. Allow contents to cool at room temperature for 20 minutes before refrigerating. Keeps for 4 days refrigerated. Saturated Fat- 8g
Trans Fat- 0g
Cholesterol- 117mg
MEAL P REP TIPS: Sodium- 261mg
Potassium- 213mg
1. Great for serving at a family dinner, potluck, or holiday gathering
Total Carbohydrate- 10g
2. Can store as a bulk protein source for variety if you do not wish to pre-portion out every single meal. Dietary Fiber- 2g
3. Pairs well with spaghetti squash for a low carb alternative to “spaghetti and meatballs.” Sugars- 4g
Protein- 27g

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BLACKENE D
SHRIMP SAU TÉ

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BLA CKEN ED SHR IMP S AUTÉ
P RE P T IM E : 2 M I N | C OO K T IME: 5- 6 MIN

Enjoy insanely delicious flavor when you want variety with your protein sources with this easy blackened
shrimp recipe. Making your seasoning blend from scratch allows a much cleaner and healthier flavor instead
of alternatives loaded with empty sugars and excessive salt.

IN GR E D I EN TS:
INSTRUC TI ONS: 16Oz. Raw Shrimp (Tails Removed)
2 Tbsp Thyme
1. Wash hands before handling food. Combine all seasonings together in a shallow dish. 2 Tbsp Garlic Powder
2. Liberally season shrimp. 2 Tbsp Oregano
3. Lightly coat the non-stick grill pan with Kasandrinos olive oil lightly sprayed from a MISTO. (If you 2 Tbsp Smoked Paprika
do not have a MISTO, substitute with a light spray of the aerosol olive oil of your choice) 1 Tbsp Cayenne

4. Sauté seasoned shrimp in 1 TBSP of olive oil about 5-6 minutes on high. Allow shrimp to blacken 1 Tbsp Kasandrinos Extra Virgin Olive Oil
with the high heat but continue to stir-fry to ensure they do not get burnt.
M A CR O S:
5. Optional toppings include red onion, scallions, hot sauce, white wine vinegar, apple cider
Serving Size~ 4oz.
vinegar, sea salt, or freshly ground black pepper. Makes 4 servings.
Calories (kCal) – 139
Total Fat- 5g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 165mg
Sodium- 645mg
Potassium- 159mg
Total Carbohydrate- 7g
Dietary Fiber- 2g
Sugars- 0g
Protein- 16g

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CILANTRO LIME
CRO CK POT
CHI CKE N
RECIP E

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CILAN TRO LIME C ROCK
POT CHICKEN REC IPE
SE R VING S : 12 | P RE P TIM E : 2 MIN | COOK T IME: 4-6 H OU RS
I love shredded chicken. I will often make large batches of it and freeze in meal size portions. Tender and juicy seasoned shredded
chicken breast slow cooks with a flavorful and light cilantro lime sauce. This meal is packed with flavor and absolutely delicious!

IN GR E D I EN TS:
INSTRUC TI ONS: 3Lbs Boneless Skinless Chicken Breast
1. Add all ingredients to a crock-pot. ¼ Cup Extra Virgin Olive Oil
2. Set to low and allow chicken to cook for 4-6 hours on low. Four hours will be sufficient if starting ¼ Cup Fresh Cilantro, Chopped
with raw chicken. Six hours if starting with frozen chicken. ¼ Cup Water

3. Shred chicken with 2 forks inside of crockpot. Chicken should shred itself naturally with little ¼ Cup Sriracha Hot Sauce
handling. 3 Cloves Fresh Garlic, Chipped
3 Limes Squeezed
4. Serve immediately. Optional additional fresh cilantro and Sriracha.

M A CR O S:
MEAL P REP TIPS: Calories (kCal) – 171
Total Fat- 7g
1. This recipe is easily made as a make-ahead-freezer meal as well as you can toss all the ingredients
Saturated Fat- 2g
in a 1 gallon freezer plastic bag and pop into the freezer. Just thaw the bag the night before in
Trans Fat- 0g
the refrigerator and dump the ingredients in your slow cooker when you are ready to rock & roll!
Cholesterol- 56mg
2. Serve as a filling in tacos, burritos, over rice, on toast, or with the starchy carbs and veggies of Sodium- 123mg
your choice. Potassium- 271mg
3. Easy to prepare in bulk for 3 or more days at a time. Total Carbohydrate- 3g
Dietary Fiber- 0g
Sugars- 1g
Protein- 24g

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ZOOD L E P OMODORO

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ZOO DLE POMODOR O
SE R VING S : 2 | P RE P TI M E: 10 MIN | COO K T IME : 1 0 MIN
As a pasta lover, I quickly realized that my days of gargantuan sized portions were going to need to be a thing of the past if I wanted to
maintain a lean physique year round. When I realized that zucchini could be easily made into a pasta-like texture with a simple tool, a
whole world of possibilities opened up. While I do enjoy pasta once in a blue moon, this recipe keeps me in check without compromising
texture or flavor with this low carb, high volume dish that can be enjoyed as often as your heart desires without the guilt!

I NG REDI ENTS:
INSTRUC TI ONS: 3 Medium Zucchini Squash (~196G Ea) Spiralized (To Yield
Approximately 3 Cups Zoodles)
1. Using a simple spiralizer (or tool of your choice) cut zucchini into noodles.
Pomodoro Meat Sauce:
2. Put zoodles in a colander and sprinkle ½ tsp sea salt per zucchini used. Allow to sit for 15 minutes tossed and salted to sweat out
8Oz. Ground Turkey >93% Lean
excess water.
12Oz. Heirloom Cherry Tomatoes
3. Using a paper towel, gently blot excess water and salt. 3 Tbsp Organic Tomato Paste
4. Lightly spray a skillet with olive oil spray and sauté one clove of chopped garlic. Toss the zoodles for 60 seconds and serve on a plate 5 Cloves Fresh Garlic, Chopped
immediately. There is a fine line between raw zoodles and wilted soggy noodles. Overcooking should be avoided at all costs. Olive Oil Spray
8 Pitted Kalamata Olives, Sliced

Cayenne Pepper (Optional)
Pomodoro Meat Sauce: Sea Salt/Pepper (To Taste)
1. Lightly spray a skillet with olive oil spray and brown ground turkey on medium high for 8-10 minutes. While cooking, lightly season Fresh Basil Garnish (Optional)
with sea salt, pepper, and cayenne (optional). Drain fat and juices and set cooked ground turkey aside in a bowl.

2. Lightly spray a skillet with olive oil spray and sauté garlic for 30 seconds on high. M AC R OS:

3. Add Heirloom cherry tomatoes sliced in half to the skillet and sauté for 4-5 minutes on medium allowing tomatoes to cook down. Calories (kCal) – 286
Total Fat- 12g
4. Add 8oz. of cooked ground turkey to skillet with tomatoes and top with tomato paste and olives. Mix well with a spatula until turkey
Saturated Fat- 3g
is thoroughly coated with sauce for 30-60 seconds on medium heat. Once ready, serve half of the contents over 1.5 cups of zoodles
Trans Fat- 0g
for one serving.
Cholesterol- 91mg
Meal Prep Tips: Sodium- 324mg
Potassium- 1324mg
• It is not recommended to freeze zoodles. Once frozen the excess water will crystallize and when they thaw they will be soggy. For
meal prepping in advance it is suggested to spiralize, salt/sweat the zoodles, dab them dry with a paper towel and then store in an Total Carbohydrate- 25g
Dietary Fiber- 6g
air-tight plastic baggie in a single serving size in the fridge for 3 days. It is recommended to consume them raw, then microwaved
Sugars- 11g
with the protein of your choice for 1 minute on high if you are not able to cook them fresh before consuming.
Protein- 27g
• Ground turkey can be substituted with ground beef, chicken, shrimp, tofu, or the protein source of your choice.

• Pomodoro meat sauce can be served over spaghetti squash, spaghetti, sweet potatoes, or the veggies of your choice.

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GR AIN FREE
CILANTRO
SPI CE
MEAT BALLS

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GRAIN FREE CI LANTR O
SPICE MEATB ALLS
S ER VING S : 16 ME AT BA LLS | P RE P TIME: 1 5 MIN | COOK TIME : 30 MIN
I really like this dish because I’m obsessed with bite-sized protein options and this spicy meatball recipe with an unexpected subtle
note from the cilantro is one of my meal prep Sunday favorites for variety without the fuss.

IN GR E D I EN TS:
INSTRUC TI ONS: 1Lb 93% Lean Grass Fed Ground Beef*
1. Pre-heat oven to 350F. 6 Cloves Chopped Garlic
2. Combine chopped garlic, cilantro and spices with raw ground beef in a small mixing bowl. Using ½ Cup Fresh Chopped Cilantro
clean hands, fold ingredients together until they are evenly distributed. 2 Tbsp Soy Sauce**
3. Take approximately one heaping tablespoon of meat and roll into a ball in your hands. Place on a 1 Tbsp Cumin
non-stick baking tray lightly coated in olive oil spray. Continue making meatballs with the entire 2 Tbsp Chipotle Powder
contents of the ground beef. 2 Tsp. Paprika

4. Wash hands, then place tray inside the oven using a baking mitt. Allow cooking for 20-25 minutes, Light Spray Of Kasandrinos Olive Oil In A Misto
and then set the oven to broil for 60 seconds. Using an oven mitt, remove tray from oven. Sriracha Hot Sauce (Optional)

5. Allow contents to cool at room temperature for 10 minutes before refrigerating. Keeps for 3-4
days refrigerated. Meatballs can be stored in Ziploc Baggies or the Tupperware of your choice. *Can Substitute With Ground Turkey, Pork, Or Chicken
**Use Coconut Aminos For A Soy Free Alternative

MEAL P REP TIPS: M A CR O S:

1. Travel friendly protein source. Serving- 1 Meatball Sodium- 135mg


Calories (kCal) – 49 Potassium- 25mg
2. Easy to prepare in bulk for 3-4 days at a time.
Total Fat- 2g Total Carbohydrate- 1g
3. Versatile protein source that can be enjoyed with the carb of your choice, as a lettuce wrap, Saturated Fat- 1g Dietary Fiber- 0g
sliders, or in a soup. Trans Fat- 0g Sugars- 0g
Cholesterol- 18mg Protein- 6g

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JAMAI CAN JERK
CHICKEN

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JA MAICAN J ERK CH ICKE N
SE R VING S : 12 | P REP TIME : 15 MIN
C O OK TIM E: 4 HO URS ( SL O W C OOKE R) + 3 MIN UT ES (BROIL)
Experience all of the kick and flavor of jerked chicken without the added sugars and excess oils from frying. This
simple recipe is family friendly and the perfect way to add some variety to your meals and impress your friends
and family with your healthy cooking skills!

IN GR E D I EN TS:
INSTRUC TI ONS: 6 Lbs Chicken Leg Quarters Cut Into Pieces
1. Place all ingredients except the coconut sugar in a crock pot set to high. Slow cook for 4 hours on 1 Cup Soy Sauce
low. 10 Cloves Garlic, Diced
2. Pre-heat oven to “broil” and move the baking rack to the bottom increasing the distance between 2 Limes Juiced
the rack and heating element. 1 Serving Jamaican Seasoning Blend (See Below)
3. Line a baking sheet with parchment paper. Place slow cooked chicken on the tray, then lightly spray
with olive oil spray. Broil for 6-8 minutes per side. Jamaican Seasoning Blend

4. Sprinkle coconut sugar on top of chicken before broiling the last side to caramelize the top layer of 4 TBSP Allspice
the chicken for 2-3 minutes. Serve immediately. 2 TBSP Nutmeg
2 TBSP Ground Cinnamon
2 TBSP Black Pepper
MEAL P REP TIPS: 2 TBSP Thyme
1. Great for added variety when grilled chicken breast needs a break. 1 TBSP Cayenne Pepper

2. Easy to prepare in bulk for 3 days at a time.


M A CR O S:
3. Budget friendly meal Calories (kCal) – 200
Potassium- 292mg
Total Fat- 10.6g
Total Carbohydrate 4.6g
Saturated Fat- 2.7g
Dietary Fiber- 1.2g
Trans Fat- 0g
Sugars- 1.4g
Cholesterol- 105mg
Protein- 20.3g
Sodium- 117mg

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JA MAICAN SPI CE BLE ND
SE R VING S : 8 T S P | PR E P T I ME: 2 MIN | COOK T IME: N A
About 8 years ago I won a trip to Jamaica and tried authentic Jamaican cuisine for the first time in my life. Needless to say I was
hooked and bought every spice in the airport gift shop before heading home. Unfortunately the stuff they sold didn’t come
anywhere near the intensity of the seasoned food I had that was slow roasting over an open grill pit all day on the beach. This spice
blend is macro-friendly and packs more heat and flavor per bite than any grocery store pre-mixed blend. This is great as a dry rub
on grilled chicken, fish, steak, or just about anything else!

IN GR E D I EN TS:
INSTRUC TI ONS: 2 Tbsp All Spice
1. Blend all ingredients together in a spice grinder or mini-food processor (or you may also just 1 Tbsp Cinnamon
stir together if you like more texture. 1 Tbsp Paprika
2. Store in an airtight container until ready to use. 1 Tbsp Nutmeg

3. To use, rub spice mix onto the meat of your choice using approximately 1-2 teaspoon per 1 Tbsp Thyme
ounce of meat. 1 Tbsp Cayenne
2 Tsp Cloves
1 Tsp Garlic Powder
Salt/Pepper To Taste (Optional)

M A CR O S:
Calories (kCal) – 139
Total Fat- 6g
Saturated Fat- 2g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 26mg
Potassium- 337mg
Total Carbohydrate- 28g
Dietary Fiber- 12g
Sugars- 1g
Protein- 3g

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FILET MI GNON
BACON
MUSHRO O M
SKILLET

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FILET MIGN ON BACON MUSH ROOM SKILLET
SE R VING S : 2 | P RE P TI M E: <5 MIN | COOK TIME : 1 5 MIN
It’s rare occurrence when I go out to eat and experience a meal better in price and quality than one I could have made at home.
When counting your macros, it’s nice to enjoy a nice steak and wine dinner occasionally without compromising your goals. This
recipe is simple yet delivers the most tender and flavorful lean steak for a nice meal for 2.

IN GR E D I EN TS:
INSTRUC TI ONS: 2 X 3 Oz. Filet Mignon Steaks
1. Pre-heat oven to 350F. 2 Slices Bacon
2 Cloves Garlic
2. Pan-fry 2 slices of bacon in a non-stick skillet using a non-metal spatula.
10 Oz. Baby Bella Mushrooms
3. Once bacon is thoroughly cooked, set aside. Sauté 2 cloves of chopped garlic in bacon grease on medium for 30-60
Fresh Thyme
seconds.
Sea Salt To Taste
4. Sprinkle fresh ground pepper and sea salt over both sides of each steak. Place seasoned steaks on a non-stick grill pan
Freshly Ground Black Pepper To Taste
with a metal searing lid/press.
2 X 3Oz. Glasses Of Red Wine Of Your Choice
5. Cook steaks on high for approximately 60 seconds per side. Add mushrooms and fresh thyme to the grill pan, then turn
stove top off and place entire grill pan with searing lid into oven for 10-15 minutes or to the temperature of your liking. Optional Topping:
6. Using 2 oven mitts, carefully remove pan from oven remove lid and add 2 slices of bacon (chopped into piece) back into Gorgonzola Cheese Crumbles
the pan. Serve immediately. Optional topping of gorgonzola cheese crumbles for extra flavor. Makes 2 servings, macros
include 1 x 3oz. glass of red wine per person.

M A CR O S:
Useful Tools: Non-stick grill pan with searing lid/press Calories (kCal) – 260
Total Fat- 7g
Saturated Fat- 3g
MEAL P REP TIPS: Trans Fat- 0g
Cholesterol- 52mg
1. Great for a “date night” at home Sodium- 1120mg

2. Can easily pair extra carb based sides and cheese toppings for your significant other that may not be watching their Potassium- 583mg
macros. Total Carbohydrate- 8g
Dietary Fiber- 3g
3. Great splurge when added variety is a must have Sugars- 2g
Protein- 27g

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MI NI-MEAT LOAF
MUFFIN S

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MINI-MEATLO AF MUF FINS
SE R VING S : 6 | P RE P TI M E: 10 MIN | COO K T IME : 4 0- 45 MIN
Enjoy this gluten free meatloaf recipe transformed into single serve muffins for the utmost in convenience
for your food prep. You can also create this as a single loaf if you don’t have a 6-cup muffin tin. With just
the right amount of cheese to add flavor without ruining your daily macros you will love this easy recipe
and use it for years to come!

IN GR E D I EN TS:
INSTRUC TI ONS: 1Lb 93% Lean Grass Fed Ground Beef
1. Pre-heat the over to 350F 2 Large Eggs
2. In a large bowl, combine all ingredients (except tomato paste and gorgonzola cheese) 4Oz. Chopped Zucchini
4Oz. Chopped Onion
3. Place meatloaf mixture into a 6-cup jumbo muffin pan lightly coated with Kasandrinos Olive Oil
Sprayed with a MISTO. 2 Tbsp Oregano
1 Tbsp Sriracha
4. Bake for 40 minutes.
2 Tsp. Garlic Powder
5. Remove from oven and top with tomato paste.
2 Tsp. Paprika
6. Makes 6 Servings. Sea Salt (To Taste)
6 Tbsp Tomato Paste
6 Tsp. Crumbled Gorgonzola Cheese

M A CR O S:
Servings- 6 Sodium- 503mg
Serving size-1 muffin Potassium- 171mg
Calories (kCal) – 172 Total Carbohydrate- 5g
Total Fat- 8g Dietary Fiber- 2g
Saturated Fat- 3g Sugars- 2g
Trans Fat- 0g Protein- 19g
Cholesterol- 107mg

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SH RE DDED CHIP OTLE
BEEF TACOS

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SHREDDED CHIPOTLE BE EF TACOS
SE R VING S : 16 | P RE P TIM E : 15 MIN | COOK TIME : 8 HOU RS
Experience the most delicious, juicy, and easy shredded beef with this slow cooked treat. This is an excellent way to enjoy a variety
of meals and feed several people when you are on a budget yet still want your food to taste great.

IN GR E D I EN TS:
INSTRUC TI ONS: 3lb Bottom Round Beef Roast
1. Place a 3lb beef roast in a slow cook set to low. Top with all “slow cooker” ingredients. Cover 1.5 cup Beef Broth
with lid and set to low for 8 hours. 4 Dried Chipotle Peppers
2. After 6 hours, turn slow cooker to “off” and use tongs to carefully remove the pork into a 1 Large Red Onion, chopped
large mixing bowl. Carefully shred apart pork using 2 forks. Once the entire roast is shredded, 4 Garlic Cloves
pour all of the juice from the slow cooker over the meat. 1 Lime Squeezed
3. Add post slow cooked seasonings to the shredded meat and thoroughly incorporate the 4 TBSP Cumin
spices into the shredded meat. 1 TBSP Chili Powder
4. Allow cooling before serving. Top with cilantro as an optional garnish.
M A CR O S:
5. Serve inside of tortillas with carrots, greens, jalapeños, onions, cheese, or with rice and
veggies. Serving Size~ 4oz.
Calories (kCal) – 164
Total Fat- 5g
Saturated Fat- 2g
Trans Fat- 0g
Sodium- 125mg
Potassium- 67mg
Total Carbohydrate-4g
Dietary Fiber- 1g
Sugars- 1g
Protein- 26g

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SKINNY S PAGHETTI
CAR BON ARA
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SKIN NY SPAG HETTI C ARB ONAR A
SE R VING S : 1 | P RE P TI M E: 3 MIN | COOK TIME : 15 MIN
If you miss pasta, the look is over for an easy recipe you can truly enjoy! Try this healthy makeover on a delicious pasta dish that is
high in protein and packed with flavor for when you want an amazing treat.

IN GR E D I EN TS:
INSTRUC TI ONS: 2Oz. Dry Spaghetti Pasta
1. Bring 3 cups of water to a boil in a small saucepan. Cook pasta according to package instructions, 2 Slices Bacon
drain and then set aside. 2 Cloves Garlic, Minced
2. Cook 2 slices of bacon in a skillet and set aside. Sauté garlic in bacon grease on medium high for ½ Cup Liquid Egg Whites
30 seconds, then scramble the egg whites in for 30 seconds. 1 Whole Egg
3. Add cooked pasta to the skillet and then crack a whole egg over the skillet. Stir-fry for another 30 2 Tbsp Chopped Italian Parsley
seconds. Top with Italian parsley, red pepper, and crumbled bacon. Cook for another 30 seconds 2 Tsp. Crushed Red Pepper
and then remove from skillet.
M A CR O S:
Calories (kCal) – 308
Total Fat- 12g
Saturated Fat- 4g
Trans Fat- 0g
Cholesterol- 201mg
Sodium- 588mg
Potassium- 408mg
Total Carbohydrate-22g
Dietary Fiber- 1g
Sugars- 2g
Protein- 28g

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BR AIS ED TOMATO
GAR LIC CHICKEN

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BRAISED TO MATO GAR LIC C HICKEN
SE R VING S : 8 | P RE P TI M E: 10 MIN | COO K T IME : 9 0 MIN
If you love the flavor and ingredients of Italian food, you will fall in love with this braised tomato garlic chicken recipe. The first time I braised
chicken I was absolutely shocked at how much the cooking technique impacted the flavor and texture of the meat. When you have more time
to experiment or if you are cooking for a crowd this is a great recipe to take your cooking skills to the next level.

IN GR E D I EN TS:
INSTRUC TI ONS: 8 Chicken Drumsticks (With Bone, Skin On)
1. Pre-heat oven to 300F. 6 Cloves Chopped Fresh Garlic
2. Pat drumsticks dry and season with salt, pepper, and paprika. 2 Tbsp Dried Oregano
2 Tbsp Chopped Basil
3. Place a dutch oven on stove and set to medium high. Add 2 TBSP of olive oil to the pot, once
melted braise drumsticks in batches for approximately 45 seconds per side. Use thongs to handle 2 Tbsp Olive Oil
drumsticks for braising, turning over, and removing from pot. Set braised drumsticks aside on a 1 Tsp Sea Salt
separate clean plate. 1 Tsp Paprika
4. Add onions and garlic to pot and sauté for 30-60 seconds using a non-metal spatula. Add diced 1 Tsp Black Pepper
tomatoes. Allow contents to come to a light boil, then turn stove off. ½ Medium Onion, Chopped
1 X 14.5Oz Can Of Diced Tomatoes
5. Using thongs, transfer drumsticks into sauce. Add oregano and basil. Cover with lid. Using oven
mitts, carefully transfer dutch oven into oven set at 300F for 90 minutes. Sea Salt/Freshly Ground Black Pepper (To Taste)
¼ Cup Chopped Italian Parsley
6. Carefully remove from oven and allow cooling with lid for an extra 10-15 minutes. Makes 4 servings.
7. Allow contents to cool at room temperature for 20 minutes before refrigerating. Keeps for 4 days
M A CR O S:
refrigerated.
Serving Size ~ Total Carbohydrate- 4g
1 Drumstick with sauce Dietary Fiber- 1g
Calories (kCal) – 231 Sugars- 2g
Total Fat- 13g Protein- 23g
Saturated Fat- 3g
Trans Fat- 0g
Cholesterol- 90mg
Sodium- 647mg
Meal Planning for Beginners by Christine Hronec | 137 Potassium- 42mg
SRI RACHA LIME
HON EY SALMON

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SRIRACHA LIME HONEY S ALMON
SE R VING S : 2 | P RE P TI M E: 5 MIN | COOK TIME : 15 MIN
My all time favorite source of protein by far is salmon. The rich flavor coupled with just the right amount of fat is something I
genuinely look forward to eating in every meal I prepare it. This simple recipe takes that love of salmon over the top with the
right amount of heat from sriracha hot sauce with balanced flavor from the honey without spoiling your macros. Enjoy this meal
for yourself or as a nice sit down family meal!

IN GR E D I EN TS:
INST RUC TI ONS : 2 X 4Oz. Salmon Filets
1. Combine sriracha, honey and lime in a small bowl. 4 Tbsp Sriracha Hot Sauce
2. Lightly spray a non-stick skillet with olive oil spray and set to high. Cook salmon with the 1 Tbsp Honey
skin side up on the skillet and cover with a lid. Juice From 1 Lime Squeezed

3. After 5 minutes, flip salmon filets and pour sriracha sauce over the salmon. 2 Tbsp Cilantro, Chopped

4. Reduce heat to medium and cook with the lid on for about 8-10 minutes or until salmon
M A CR O S:
becomes flaky. Garnish with cilantro (optional).
Serving Size ~1 x 4oz. Salmon Filet
5. Remove from heat and enjoy!
Calories (kCal) – 271
Total Fat- 9g
Saturated Fat- 3g
Trans Fat- 0g
Cholesterol- 90mg
Sodium- 601mg
Potassium- 33mg
Total Carbohydrate- 16g
Dietary Fiber- 0g
Sugars- 15g
Protein- 28g

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CHIMICH UR RI
FLANK S TEA K

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CHIMICHURRI F LANK S TEAK
SE R VING S : 6 | P RE P TI M E: 10 MIN | COO K T IME : 1 0 MIN
Enjoy this insanely delicious, macro-friendly Argentinian grilled flank steak recipe when you want to kick your meal prep efforts up
a notch. In South American, chimichurri is as common as ketchup in the US. This recipe is great for lunches and dinners, but I
personally love it with an egg or two for breakfast!

IN GR E D I EN TS:
INST RUC TI ONS : 1 ¾ Cup Fresh Cilantro
1. Pre-heat broiler. ¼ Cup Fresh Italian Parsley
2. Pat dry flank steak with a paper towel. Rub steak with sea salt, paprika, and cumin. 6 Cloves Garlic, Chopped

3. Broil steak on a broiler pan about 4 inches from heat 6 minutes per side for medium-rare. 3 Tbsp Lime Juice
Transfer to a cutting board and let stand 5 minutes. 2 Tbsp Apple Cider Vinegar
1 Tsp. Oregano
4. Using a food processor, pulse the chimichurri sauce ingredients for 10-15 seconds until
1 Tsp. Cumin
herbs are finely chopped.
0.5 Tsp. Sea Salt
5. Thinly slice steak as shown in the photo and top with sauce.
0.5 Tsp. Crushed Red Pepper
0.5 Tsp. Black Pepper

M A CR O S:
Serving Size ~3oz. flank steak
Calories (kCal) – 196
Total Fat- 9g
Saturated Fat- 4g
Trans Fat- 0g
Cholesterol- 75mg
Sodium- 366mg
Potassium- 131mg
Total Carbohydrate- 3g
Dietary Fiber- 1g
Meal Planning for Beginners by Christine Hronec | 141 Sugars- 0g
Protein- 25g
CHICKEN
SAUS AGE
STUFFE D ACO RN
SQUASH

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CHICKEN SA USAGE STUF FE D ACORN SQUASH
SE R VING S : 4 | P RE P TI M E: 15 MIN | COO K T IME : 1 H OU R
When you are feeling more creative about your meals, try this healthy rendition of a stuffed winter squash recipe that is high in
protein and packed with savory flavor!

IN GR E D I EN TS:
INSTRUC TI ONS: 16Oz. Chicken Breakfast Sausage
1. Pre-heat oven to 400F. Line a baking tray with foil and set aside. 2 Acorn Squash, Halved And Seeded
½ Cup Parmesan Cheese
2. Using a sharp knife, slice each acorn squash in half and remove the seeds with a spoon and
4 Tbsp Dried Cranberries
then set aside. Roast the squash in the oven for 30 minutes.
2 Cloves Garlic
3. While the squash is roasting prepare the sausage sauté in a non-stick skillet. Lightly spray a 1 Tsp Sage
skillet with olive oil spray and sauté 2 cloves of garlic for 30 seconds. Then add the sausages to 1 Tsp Thyme
the skillet. Using a spatula, break the sausage down into crumbles and season with thyme and ¼ Tsp Sea Salt
sage until browned. Add dried cranberries to the skillet and stir-fry for another 30 seconds and ¼ Tsp Fresh Black Pepper
add a tbsp. of water to the skillet to generate steam to soften the cranberries.

4. Remove the baked acorn squash from the oven and spoon the sausage sauté evenly into the M A CR O S:
squash. Sprinkle with Parmesan cheese and roast in the oven for 10-15 minutes. Serving Size~ 1 stuffed Acorn Squash Half
Calories (kCal) – 341
Total Fat- 16g
Saturated Fat- 6g
Trans Fat- 0g
Cholesterol- 73mg
Sodium- 905mg
Potassium- 759mg
Total Carbohydrate- 30g
Dietary Fiber- 4g
Sugars- 5g
Protein- 22g
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LUM PIA FILI PIN O EG G ROLL

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LUMPIA FILIPINO E GGR OLL
SE R VING S : NA | P RE P TI M E: 45-60 MIN | COO K T IME : 30 MIN
Growing up half Filipino, lumpia was always a staple at every pot luck, holiday, or family get together. Unfortunately, these Filipino style egg
rolls are traditionally deep-fried where a family member, typically my Lola (Tagalog for grandma) would spend hours deep frying these in
batches. Enjoy with healthy, macro friendly recipe make over that packs the same flavor and crunch without the added fats.

IN GR E D I EN TS:
INSTRUC TI ONS: 16oz. Ground Turkey
1. Pre-heat oven to 400F. 3oz. Shredded Carrots
2. Brown turkey in a non-stick frying pan with thyme, garlic powder, oregano, cayenne, and liquid 3 stalks of Celery
aminos. 1 tsp thyme
3. Drain fat and stir fry in shredded carrots and diced celery. 1 tsp garlic powder
1 tsp oregano
4. Add 1oz. (or approx. 2 TBSP) of filling to each egg roll and wrap according to visual instructions.
1 tsp cayenne
5. Place wrapped lumpia on a baking tray lined with parchment paper.
1 tbsp Bragg’s Liquid Aminos
6. Lightly spray lumpia with an olive oil spray. Bake for 6 minutes per side, broil to make extra crispy 1 Pack of Nasoya Egg Roll Wrappers (21 wrappers)
for 30-45 seconds (watch closely so they do not burn).
1 egg white
7. Allow to cool for 10 minutes before handling. Use thongs to remove and place on a serving dish.
Can freeze or keep in the fridge for up to 4 days. Makes 21 egg rolls. M A CR O S:
Serving Size~ 1 egg roll

MEAL P REP TIPS: Calories (kCal) – 89


Total Fat- 2g
1. Great to make in advance and store in the freezer Saturated Fat- 0g
2. Convenient for an on the go snack. Trans Fat- 0g
Cholesterol- 21mg
3. Excellent for entertaining
Sodium- 215mg
4. Pairs well with a side of sriracha hot sauce, celery stalks, or baby carrots.
Potassium- 58mg
Total Carbohydrate- 13g
Dietary Fiber- 1g
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Sugars- 1g
Protein- 7g
LUM PI A STEP-BY STEP VI S UAL INSTRUCTIONS

INSTRUC TI ONS:
1. Step #1- Place the egg roll wrapper on a clean flat surface as shown in
the image below.

2. Step #2- Spoon 2 heaping tbsp of filling onto the egg roll leaving 1
½ inch space on both ends.

3. Step #3- Fold both outer sides of the wrapper inwards.

4. Step #4- Fold up bottom end of egg roll wrapper so that it resembles
an envelope.

5. Step #5- Tightly roll up contents forming a tight cigar-like shape. Leave
a small triangle exposed.

6. Step #6- Dab finger in a separated egg white and dab contents onto
the upper portion of the unrolled egg roll. It must be a separated egg
white and not liquid egg whites. This liquid serves as the “glue” to seal
the egg roll shut.

7. Step #7- Roll wrapper to seal shut. Repeat steps #1-6 until all of the
filling is consumed. Place rolled wrappers on a tray lined with
parchment paper until ready to bake or freeze until ready to bake.

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POST-WO RKO UT
SHAKES
/ MEAL
REPLACERS
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DO UB LE CHO CO LATE
FUDGE P ROTEIN
PU DDING

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DOUB LE CHOCOLATE FUDGE
PROTEIN PUDDING
P RE P T IM E : 3-5 MIN | COOK T IME: 20 MIN
Experience this game changing chocolate fudge pudding recipe that satisfies your sweet tooth and
supports post workout recovery without adding extra fat, sugars, or artificial sweeteners.

IN GR E D I EN TS:
INST RUC TI ON S: 8Oz. Unsweetened Almond Milk
2 Tbsp Unsweetened Cocoa Powder
1. Heat 8oz of almond milk in the microwave for 60 seconds in a microwave safe 2G Xanthan Gum
dish (I used a pyrex 2 cup glass measuring cup) 2 Scoops Mgn Whey Protein Isolate
2. Weigh out 2g of xanthan gum on a food scale and gently sprinkle into warmed
almond milk. Stir with spoon vigorously. M A CR O S:
3. Add protein to mixture, one scoop at a time. Mix well with an immersion blender. Serving Size~ 5.5oz
Calories (kCal) – 147
4. Evenly divide pudding in half by pouring into 2 containers. Refrigerate for a
Total Fat- 2g
minimum of 2 hours or overnight before serving. Enjoy within 30 minutes of
weight training for an amazing post-workout treat. Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 0mg

MEAL P REP TI PS: Sodium- 196mg


Potassium- 330mg
1. Amazing post-workout alternative to protein shakes. Total Carbohydrate- 6g
2. Great on the go snack as well as a healthy substitute when craving chocolate and
sugary treats.
3. Keep refrigerated, keeps 2-3 days.

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CHERRY- ALMOND
VANILLA S HAKE
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CHERRY-A LMO ND VANILLA SHAKE
P RE P T IM E : 3 M I N | COO K T IME: NA

Enjoy a light fruity smoothie with just the right blend of almonds to balance the flavor in this nutrient dense shake. It’s easy to get
into a rut with your protein shakes and this is an excellent way to mix it up without going overboard on the calories as most
smoothie recipes tend to do.

IN GR E D I EN TS:
INST RUC TI ONS : 1 Scoop Of Whey Protein Isolate Vanilla Flavor
¼ Cup Dark Pitted Cherries
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2 Tsp. Coarsely Chopped Raw Almonds
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw. 1 Tsp. Vanilla Extract
8 Oz. Unsweetened Almond Milk
Ice (Optional)

M A CR O S:
Calories (kCal) – 221
Total Fat- 6g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 281mg
Potassium- 316mg
Total Carbohydrate-12g
Dietary Fiber-3g
Sugars- 8g
Protein- 28g

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OV ERNIGHT
APPLE PIE OATS

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OV ERN IG HT APPLE PIE OATS
P RE P T IM E : 5 M I N | C OO K T IME: OVE R NIGHT

When you are short for time in the morning and need a grab and go breakfast, overnight oats are the answer! This simple recipe is a decadent
way to start the day with the flavor of a dessert without the excess sugars.

IN GR E D I EN TS:
INST RUC TI ON S: ½ Cup Instant Oats
1 Scoop Whey Protein Isolate French Vanilla
1. Add all of the ingredients to a 12oz mason jar. Shake well. ½ Cup Unsweetened Almond Milk
2. Set mixture in the fridge overnight. Keeps in the fridge for 4 days. ¼ Cup Chopped Apples
3. Shake well before serving. This meal is best when served cold. 1 Tsp Ground Cinnamon
1 Tsp Vanilla Extract

M A CR O S:
Serving size – 1 jar
Calories (kCal) – 299
Total Fat- 4g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 133mg
Potassium- 232mg
Total Carbohydrate- 35g
Dietary Fiber- 5g
Sugars- 5g
Protein- 31g

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GRE EN AP PLE
PUMPKIN SH AKE

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GREEN A PPLE PUMPKIN SHAKE
P RE P T IM E : 3 M I N | COO K T IME: NA

If you are a pumpkin fanatic and have always wanted a healthier alternative to pumpkin spice lattes, this protein pumpkin bread is the ultimate
game changer. Not only is this simple and convenient, it is free of lactose and gluten. Enjoy this seasonal treat without added sugars and fats.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Scoop Of Whey Protein Isolate Vanilla Flavor
¼ Cup Chopped Green Apples
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2 Tbsp Raw Pumpkin Seeds
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw. 8 Oz. Unsweetened Almond Milk

M A CR O S:
Calories (kCal) – 246
Total Fat- 11g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 376mg
Potassium- 453mg
Total Carbohydrate-9g
Dietary Fiber-3g
Sugars- 3g
Protein- 30g

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TOASTE D
COCONUT
MANGO
SMOOTHIE

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TOASTED CO CONUT-MANGO S MOOTHIE
P RE P T IM E : 3 M I N | COO K T IME: 2 MIN
If you are in the mood for a shake that makes you feel like you are on a tropical vacation, this is the recipe you have been
waiting for! The rich flavor of mango with its natural sweetness paired with coconut is a wonderful island inspired delight
for those who want healthy tropical shakes without tons of sugar.

IN GR E D I EN TS:
INST RUC TI ONS : 1 Scoop Of Whey Protein Isolate Vanilla Flavor
½ Cup Cubed Mango (Frozen)
1. Lightly spray a non-stick skillet with coconut oil spray. Heat on high and add unsweetened 2 Tbsp Unsweetened Coconut Chips
coconut to the skillet. Gently toss for 30-60 seconds watching carefully to lightly toast the 1 Tbsp Lime Juice
coconut. Set aside. 1 Cup Unsweetened Coconut Milk
2. Combine all ingredients except the toasted coconut in a blender. Pour into a over ice in a
mason jar. M A CR O S:
3. Top with toasted coconut. Enjoy! Calories (kCal) – 271
Total Fat- 11g
Saturated Fat-9g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 82mg
Potassium- 240mg
Total Carbohydrate-18g
Dietary Fiber-4g
Sugars- 12g
Protein- 26g

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M IXED- BER RY
GRE EN T EA
SM OOTHI E

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MI XED-B ERRY GREEN TE A S MOOTHIE
P RE P T IM E : 3 M I N | COO K T IME: NA

Receive a boost of antioxidants with this powered smoothie that contains green tea and just the right amount of mixed berries to support post
workout recovery. Mixing your shakes into chilled green tea is a great way to vary the flavor without adding unnecessary calories.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Scoop Of Whey Protein Isolate Vanilla Flavor
½ Cup Mixed Berries (Frozen)
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 8 Oz. Chilled Green Tea
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw. Ice (Optional)

M A CR O S:
Calories (kCal) – 135
Total Fat- 0g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 49mg
Potassium- 83mg
Total Carbohydrate-10g
Dietary Fiber-2g
Sugars- 6g
Protein- 26g

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MOCHA
LATTE
PROTEIN
SHAKE
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MO CHA LATTE PR OTE IN S HAKE
SE R VING S IZ E: 1 | P RE P TI ME: 3 MIN | COO K T IME : NA
If you miss Starbucks frappucinos, the search is over for a healthy alternative that tastes great without
tons of sugar. This simple recipe is an excellent post workout or snack when you want something sweet
but still want to stay on track with your health goals!

IN GR E D I EN TS:
INST RUC TI ON S: 1 Scoop Of Whey Protein Isolate
1. Combine all ingredients in a blender until well mixed for about 15-30 Vanilla Flavor
seconds. 1 Tbsp Unsweetened Cocoa
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy Powder
as-is or through a straw. 1 Tbsp Chocolate Chips
8 Oz. Coffee
Ice (Optional)

M A CR O S:
Calories (kCal) – 135
Total Fat- 0g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 49mg
Potassium- 83mg
Total Carbohydrate-10g
Dietary Fiber-2g
Sugars- 6g
Protein- 26g

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STRAW BER RY-
KIWI
CUCUMBE R
SMOOTHIE
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STRAWB ERRY-K IWI CUCUMBER SMOOTHIE
SE R VING S IZ E: 1 | P RE P TI ME: 3 MIN | COO K T IME : N A
If you are always buying the same exact ingredients every week at the grocery store, switch it up with this
nutrient dense, antioxidant packed post workout smoothie!

INST RUC TI ON S: IN GR E D I EN TS:


Combine All Ingredients In A
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds.
Blender Until Well Mixed For
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or About 15-30 Seconds.
through a straw. Fill A Mason Jar With Ice And
Then Pour Protein Shake Over The
Ice. Enjoy As-Is Or Through A
Straw.

M A CR O S:
Calories (kCal) – 268
Total Fat- 1g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 50mg
Potassium- 716mg
Total Carbohydrate-44g
Dietary Fiber-6g
Sugars- 3g
Protein- 28g

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MINT-
CHOCOLATE
SHAKE

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MINT-CHO COLATE SH AK E
SE R VING S IZ E: 3 | P RE P TI M E: 3 MIN | COO K T IME : 1 0 MIN
If you have a crazy sweet tooth, this mint chocolate protein shake is a God send when your cravings are unreal.
Enjoy this high protein delight with rich and clean chocolate flavor and zero guilt.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Scoop Of Whey Protein Isolate Vanilla Flavor
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2 Tbsp Unsweetened Cocoa Powder
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw. 1 Tsp Chocolate Chips
8 Oz. Chilled Mint Tea
Mint Leaf (Optional Garnish)

M A CR O S:
Calories (kCal) – 151
Total Fat- 3g
Saturated Fat- 2g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 43mg
Potassium- 247mg
Total Carbohydrate-11g
Dietary Fiber-4g
Sugars- 3g
Protein- 27g

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GLA ZED
DONU T
PROTEIN
SHA KE

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GL AZED DO NU T PROTEI N SH AK E
SE R VING S IZ E: 1 | P RE P TI ME: 3 MIN | COO K T IME : N A
If I told you there was a way to make your protein shakes taste like donuts without the added sugars and fats would you
be interested? This unique blend of extracts is an amazing way to tweak your protein shakes without adding calories to
experience richer flavors.

IN GR E D I EN TS:
INST RUC TI ON S: 1 Scoop Of Whey Protein Isolate Vanilla Flavor
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2 Tbsp Condensed Milk (Use Coconut For A
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or Lactose Free Alternative)
through a straw. 1 Tsp Maple Extract
8 Oz. Unsweetened Vanilla Almond Milk

M A CR O S:
Calories (kCal) – 253
Total Fat- 6g
Saturated Fat- 2g
Trans Fat- 0g
Cholesterol- 14mg
Sodium- 215mg
Potassium- 260mg
Total Carbohydrate-23g
Dietary Fiber-1g
Sugars- 21g
Protein- 29g

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SPIRUL INA
GRE EN T EA
ANTIOX IDANT
SMOOTHIE

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SPIRULIN A GREE N TEA
AN TIOX IDANT SMOOTHIE
SE R VING S : 1 | P RE P TI M E: 3 MIN | COOK TIME : NA
Spirulina is a natural algae powder that is not only incredibly high in protein, it is packed with antioxidants, B-vitamins,
and phytonutrients. If you need more energy and want your body feeling and looking its best, integrate this power
smoothie into your daily regime to support detoxification as well as improved skin health.

IN GR E D I EN TS:
INST RUC TI ON S: 1 Scoop Of Whey Protein Isolate Vanilla Flavor
1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 1 Tsp Spirulina Powder
2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a ½ Cup Blueberries
straw. ½ Cup Greens Of Your Choice (I.E. Spinach, Kale,
Arugula, Etc.)
8 Oz. Chilled Green Tea
Ice (Optional)

M A CR O S:
Calories (kCal) – 153
Total Fat- 0g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 1mg
Sodium- 68mg
Potassium- 274mg
Total Carbohydrate-13g
Dietary Fiber-2g
Sugars- 8g
Protein- 27g

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SNACKS &
SIDES
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GOJI BERRY
PROTEIN
COOKIES
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GO JI B ERRY PROTEI N COOKIE S
S ER VING S : 16 CO O K I E S | PR E P T IME: 1 0 MIN | COOK TIME : 12 MIN
If you want a high protein snack with only plant based protein sources you are in luck. This recipe integrates
vegan friendly protein sources for a simple, chewy, and delicious snack. This goes well with tea and coffee and
is a clean, healthy, and nutrient dense treat.

IN GR E D I EN TS:
INST RUC TI ON S: 1 X 16Oz. Can Of Chickpeas (~1/2 Cup), Drained, Well-
Rinsed And Patted Dry With Paper Towel
1. Pre-heat oven to 350F. 2 Tsp. Vanilla Extract
2. Combine all ingredients in a food processor until very smooth. 6 Tbsp Almond Butter
3. Take approximately 1 heaping tbsp of batter and shape into a ball with hands and 1.5 Scoop Vega Pro (For A Vegan Friendly Option, Can
place on baking sheet lined with parchment paper. Using a fork press down on Substitute With The Protein Powder Of Your Choice)
cookie balls to flatten. 1⁄4 Cup Agave Nectar
4. Bake for 10-12 minutes until firm. 1 Tsp. Baking Powder
0.5 Oz. Goji Berries

MEAL P REP TI PS: M A CR O S:


Calories (kCal) – 101
1. Excellent plant based protein source.
Total Fat- 7g
2. Easy to prepare in bulk for 3-4 days at a time. Pairs well with hot tea or coffee.
Saturated Fat- 0g
3. Travel friendly, healthy snack. Trans Fat- 0g
Cholesterol- 0mg
Sodium- 63mg
Potassium- 85mg
Total Carbohydrate- 6g
Dietary Fiber- 2g
Sugars- 1g
Protein- 4g
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DO UBLE
CHOCO LAT E
PROTEIN BITES

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DOUB LE CHOCO LATE PROTEI N BITES
S ER V IN GS : 10 BIT E S | PR E P T I ME : 10 MIN | CO OK TIME: 30 MIN (F OR F REEZING)
Relieve your chocolate cravings with this high protein easy to make treat! With only 4 net carbs per serving and a whopping
13 grams of protein this is an amazingly healthy dessert or snack that can be enjoyed year round.

IN GR E D I EN TS:
INSTRUC TI ONS: 120G (4 Scoops) Whey Protein Isolate
1. Combine protein powder, almond butter, and cocoa in a large mixing bowl. Mix 10 Tbsp Water
ingredients together using a spoon and add 1 tbsp of water at a time to help combine dry 5 Tbsp Almond Butter
powder into the nut butter. This will form a thick firm batter. 2 Tbsp Unsweetened Cocoa Powder
2. Scoop into 10, 1 TBSP sized balls. Roll each ball onto chopped chocolate chip pieces on a 2 Tbsp Chocolate Chips, Chopped
flat surface to press almonds onto the surface. 3-4 Packets Of The Sweetener Of Your Choice
3. Place on wax or parchment paper and set in freezer for a minimum of 30 minutes. Store in
the freezer in a plastic baggie until ready to eat. M A CR O S:
Calories (kCal) – 116
Total Fat- 6g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 2mg
Sodium- 18mg
Potassium- 88mg
Total Carbohydrate- 5g
Dietary Fiber- 1g
Sugars- 2g
Protein- 13g

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CRAN BE RRY
ALMO ND
PROTEIN BITES

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CRANB ERRY A LMOND PROTEI N BITES
S ER V IN GS : 10 BIT E S | PR E P T I ME : 10 MIN | CO OK TIME: 30 MIN (F OR F REEZING)
When you need a healthy snack that is delicious and fits your macros try this cranberry almond protein bite recipe. No baking
needed with this simple and nutrient dense snack that is guaranteed to keep your cravings at bay.

IN GR E D I EN TS:
INSTRUC TI ONS: 120G (4 Scoops) Whey Protein Isolate
1. Combine protein powder, almond butter, and cranberries in a large mixing bowl. Mix 10 Tbsp Water
ingredients together using a spoon and add 1 tbsp of water at a time to help combine dry 5 Tbsp Almond Butter
powder into the nut butter. This will form a thick firm batter. 4 Tbsp Dried Cranberries (Diced Into Tiny Pieces)
2. Scoop into 10, 1 TBSP sized balls. Roll each ball onto chopped almond pieces pieces on a 2 Tbsp Chopped Almonds
flat surface to press almonds onto the surface. 3-4 Packets Of The Sweetener Of Your Choice
3. Place on wax or parchment paper and set in freezer for a minimum of 30 minutes. Store in
the freezer in a plastic baggie until ready to eat. M A CR O S:
Calories (kCal) – 115
Total Fat- 5g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 2mg
Sodium- 18mg
Potassium- 84mg
Total Carbohydrate- 5g
Dietary Fiber- 1g
Sugars- 3g
Protein- 13g

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GAR LIC
PARME SAN
OV EN
RO ASTED
CAU LIFLOW ER
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GA RLIC PARME SAN OVE N
ROASTED CAULIFLOWE R
SE R VING S : 4 | P RE P TI M E: 5 MIN | COOK TIME : 30 MIN
I’ve never been a cauliflower fan until I adapted a rather unimaginative, simply vegetable into a beautiful, roasted work of art that
turns an amazing shade of deep purple. This ingredient is the perfect vehicle for garlic, parmesan, a light spray of olive oil, and a
hint thyme that will transform even the pickiest eater into a cauliflower addict.

IN GR E D I EN TS:
INSTRUC TI ONS: 1 Head Of Purple Cauliflower (~ 4 Cups Florets)
¼ Cup Parmesan Cheese, Shredded
1. Pre-heat oven to 400F. 2 Tsp Garlic Powder
2. Toss the cauliflower with the garlic and fresh thyme. Line a baking tray with parchment paper and Fresh Thyme Sprigs
add seasoned cauliflower. Kasandrinos Olive Oil In A Misto
3. Lightly spray with Kasandrinos Olive Oil spray in a MISTO and top with Parmesan cheese. Roast
until golden and tender, about 20 minutes. Optional sea salt/pepper to taste. M A CR O S:

4. Allow cauliflower to cool before transferring to a serving bowl. Store in an airtight Ziplock baggie Serving Size~ 1 cup cooked
or Tupperware container until ready to eat. Keeps for 3 days. Calories (kCal) – 62
Total Fat- 2g
Saturated Fat- 1g
MEAL P REP TIPS: Trans Fat- 0g
Cholesterol- 4mg
1. Great for adding variety to your weekly meal plan with a pop of color.
Sodium- 129mg
2. Excellent gluten free, grain free, low carb alternative to grains, rice and pasta.
Potassium- 22mg
3. Store in Tupperware or airtight Ziplock baggies for 3-4 days in the fridge. Total Carbohydrate- 9g
Dietary Fiber- 4g
Sugars- 4g
Protein- 5g

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OV E N
ROAS TED
EGGPLANT
POMODORO

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OVEN ROA STED EGGPLANT PO MODORO
SE R VING S : 4 | P RE P TI M E: 1 HOUR | CO OK TIME: 25 MIN
Eggplant is one of my new favorite veggies that becomes so tender when diced and roasted. The secret to tasty eggplant is
sweating and draining the water content to draw out internal bitterness using salt. Get ready to enjoy this savory oven roasted
dish that can easily be paired with the protein source of your choice or added to a pasta dish for those in your home that may not
be tracking their macros.

IN GR E D I EN TS:
INSTRUC TI ONS: 20 Oz. Cubed Eggplant
1. Pre-heat oven to 350F. 12 Cherry Tomatoes
2. Dice eggplant into 1 inch cubes, then generously rub with sea salt. Place cubed eggplant rubbed 10 Pitted Kalamata Olives, Diced
with salt on a brown paper bag to absorb moisture. (I use brown paper bags that I recycle from 3 Cloves Garlic
Trader Joes as they wick the water well and save paper towels). Allow to sit for 30 minutes, then ¼ Cup Freshly Chopped Basil
turn eggplant to draw out the moisture from the opposite side for another 30 minutes. 1 Tsp Kasandrinos Olive Oil (Sprayed In A Misto)
3. Gently brush off excess salt into the sink and place eggplant on a non-stick baking tray lined with
parchment paper. M A CR O S:
4. Add chopped cherry tomatoes, chopped fresh garlic, and sliced pitted Kalamata olives. Lightly Calories (kCal) – 80
spray veggies with olive oil before baking for 20 minutes, then set to broil for 3-5 minutes. Total Fat- 3g
Saturated Fat- 0g
5. Once done, remove with oven mitts, then add chopped basil.
Trans Fat- 0g
Cholesterol- 0mg
USEFU L TOOLS: Sodium- 118mg
Potassium- 541mg
Baking tray, Parchment paper, MISTO, brown paper bags
Total Carbohydrate- 11g
Dietary Fiber- 4g
Sugars- 5g
Protein- 1g

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SPI CY
CAU LIFLOW ER
FRIED RI CE
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SPICY CA ULIFLO WER FR IE D RI CE
SE R VING S : 2 | P RE P TI M E: 5 MIN | COOK TIME : 5 MIN
This dish looks like a ton of food, but don’t be deceived because one serving is only 10 grams of net carbs. Once I learned that I
could enjoy approximately 4 times the volume of “rice” with less carbs with amazing flavor, I was ready to sign up ASAP. This is
tasty, spicy, and includes bacon. Need I say more?

IN GR E D I EN TS:
INSTRUC TI ONS: 2 Slices Bacon
2 Cloves Chopped Garlic
1. Remove the stem off of a medium cauliflower head. Cut the cauliflower in half and then into quarters 1 Medium Head Of Cauliflower (5”-6” Diameter),
through the core. Remove the stem from each “quarter” with a knife allowing the cauliflower to Diced (~500G Or Approx. 4 Cups)
naturally fall apart into large florets. 1 Jalapeño Diced With Seeds Removed
2. Dice these florets into “rice-like” pieces with a large knife or use a food processor to gently “rice.” If ¼ Cup Chicken Stock
using a food processor, do not fill more than ¾ full, if necessary process in batches. Process the 1 Tbsp Soy Sauce**
cauliflower in 1-second pulses until it has broken down into granules. Set aside. ¼ Tsp. Paprika
3. Pan-fry 2 slices of bacon in a non-stick skillet using a non-metal spatula.
4. Once bacon is thoroughly cooked, set aside. Sauté 2 cloves of chopped garlic in bacon grease on * Organic Is Optional
medium high for 30 seconds then reduce heat to medium. **Use Coconut Aminos For A Soy Free Alternative
5. Add cauliflowered rice to skillet and add with soy sauce, paprika, and diced jalapeño. Crumble or
chop bacon and add to the fried rice. Stir-fry together until all ingredients are equally distributed for M A CR O S:
30-60 seconds. Serve immediately. Calories (kCal) – 144
Total Fat- 4g
Saturated Fat- 1g
MEAL P REP TIPS: Trans Fat- 0g
1. Allow contents to cool at room temperature for 10 minutes before refrigerating. Keeps for 4-5 days Cholesterol- 10mg
refrigerated. Sodium- 722mg
Potassium- 71mg
2. Excellent alternative to grains such as rice when you are mentally craving more volume on your plate.
Total Carbohydrate- 17g
3. Family friendly and easy to prepare in bulk for a week of meals. Dietary Fiber- 7g
Sugars- 7g
Meal Planning for Beginners by Christine Hronec | 182 Protein- 10g
OV EN
ROASTED
SPICED
POTATO ES

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OVEN ROA STED SPIC ED POTATOES
S ER V IN G S : M AKE S 8 X 4 O Z . S E RVINGS | PRE P T IME: 5 MIN | COOK T IME: 35-40 MIN
Planning your carb sources in advance is one of the greatest time savers if you are serious about hitting your daily goals. This simple
recipe is an excellent gluten free breakfast idea to serve with your eggs or as an easy side for lunch or dinner that reheats nicely. This
seasoning provides just the right amount of kick without being overwhelming. Great for families and is extremely budget friendly!

IN GR E D I EN TS:
INSTRUC TI ONS: 2Lbs Tri-Color Potatoes
2 Tbsp Paprika
1. Pre-heat oven to 400F. 2 Tbsp Thyme
2. Rinse tri-color potatoes with water. Cut potatoes into quarters, then slice the quarters in half. 1 Tbsp Garlic Powder

3. In a medium mixing bowl, lightly coat potatoes with a light spray of Kasandrinos Olive Oil in 1 Tbsp Cayenne Pepper
MISTO (or olive oil spray of your choice) . Toss with spices until 1 Tbsp Freshly Ground Black Pepper
Fresh Thyme Sprigs
4. Line a baking tray with parchment paper, then transfer spiced potatoes to prepared baking
sheet. Kasandrinos Extra Virgin Olive Oil
Sea Salt (Optional)
5. Roast potatoes until almost tender for approximately 35 minutes. Using an oven mitt remove
from oven and lightly spray with olive oil. Broil for 2-3 minutes. Top with fresh sprigs of thyme.
M A CR O S:
Serving Size~ 4oz.
INSTRUC TI ONS: Calories (kCal) – 171
Total Fat- 7g
1. Great for meal planning in bulk. Keeps for 5 days, refrigerated. Saturated Fat- 1g
Trans Fat- 0g
2. Pairs well with the protein source of your choice.
Cholesterol- 0mg
3. Works well for grain free and gluten free breakfast skillets, easy lunches, and dinners. Sodium- 789mg
Potassium- 45mg
Total Carbohydrate-28g
Dietary Fiber- 4g
Sugars- 2g
Protein- 4g
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BACON AND
BR USSEL S
SP RO UTS
SAUTÉ

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BACON A N D B RUSSELS S PROUTS SAUTÉ
SE R VING S : 2 | P RE P TI M E: 2 MIN | COO K T IME :
When one starts one of my meal plans, they are often shocked to see that I allow bacon. While this ingredient doesn’t appear to be on that
would support healthy fat loss, when consumed at macro-friendly portions, it adds much needed flavor and just the right amount of fat, not
to mention, its crispy and delicious. Stay sane while improving your health with this simple Bacon and Brussels sprouts recipe where quality
nutrition and flavor are married in this amazing side dish.

IN GR E D I EN TS:
INSTRUC TI ONS: 2 Slices of bacon
15 Brussels sprouts, sliced in half.
1. Cook 2 slices of bacon in a skillet on medium-high until crispy, then aside. 2 cloves garlic, chopped
2. Sauté 2 cloves of garlic in bacon grease for 15-30 seconds, then add all of the Brussels sprouts Crushed red pepper (optional)
to the skillet on medium. Sea salt (optional)
3. Cover with lid for 60 seconds, the open again and “stir-fry” with a wooden spatula. Add 2-3
tablespoons of water then turn heat up to high and cover with lid to capture steam. After 2 M A CR O S:
minutes, turn of heat and let sit for another minute. Serve immediately. Calories (kCal) – 105
4. Optional toppings include crushed red pepper and sea salt to taste. Total Fat- 3g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 10mg
Sodium- 1091mg
Potassium- 556mg
Total Carbohydrate- 14g
Dietary Fiber- 5g
Sugars- 3g
Protein- 8g

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CAJUN
CARAME LIZED
ONIONS

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CAJU N CA RA MELI ZE D ONI ONS
SE R VING S : 6 | P RE P TI M E: <5 MIN | COOK TIME : 5 MIN
If your number one grievance over eating healthy is that the food is bland and lifeless, that all changes today with this simple
addition to your meal. Enjoy tons of flavor from onions, garlic, and Cajun inspired seasonings with only 5 grams of net carbs per
serving, and TONS of flavor!! This is a great topping on burgers, ground meat, or the protein source of your choice.

IN GR E D I EN TS:
INST RUC TI ON S: 3 Onions, Chopped
3 Cloves Of Garlic, Diced
1. Chop the onions into ~ ¼ to ½ “ rings. 1 Tbsp Olive Oil
2. Sauté diced garlic in olive oil for 30 seconds on medium high. 1 Tsp Paprika
3. Add the chopped onions to the skillet and cook down for 5-7 minutes, stirring 1 Tsp Cumin
occasionally. 1 Tsp Oregano
Sea Salt (Optional To Taste)
4. Add the spices to the skillet and stir-fry for another 3 minutes on medium low
heat.
M A CR O S:
Calories (kCal) – 55
Total Fat- 2g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 4mg
Potassium- 127mg
Total Carbohydrate- 7g
Dietary Fiber- 2g
Sugars- 3g
Protein- 1g

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BUTTER NUT
SQUA SH
QUINOA
SALAD
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BUTTERN UT SQUASH QUI NOA SALAD
SE R VING S : 4 | P RE P TI M E: 30 MIN | COO K T IME : 5 MIN
When you want variety in your meal plan, explore these gluten free carbohydrate sources. Not only is this easy recipe filling, but it
packs extra protein as well! This makes a great side dish for any meal prep or holiday meal.

IN GR E D I EN TS:
INSTRUC TI ONS: 16Oz. Cubed Butternut Squash
1. Pre-heat oven to 400F. Line a baking tray with foil and lightly spray with olive oil. 1 Cup Cooked Quinoa
2. Arranged 16oz. of cubed butternut squash on the tray and lightly spray with olive oil spray and 1 Cup Sliced Baby Bella Mushrooms
season with sea salt and pepper. Oven roast for 25-30 minutes. 2 Cloves Chopped Garlic
3. Cook quinoa according to package instructions and set aside. 1 Tbsp Fresh Thyme
1 Tbsp Olive Oil
4. Sauté garlic on a skillet set to medium high for 30-45 seconds. Add sliced mushrooms to the
Sea Salt And Black Pepper (To Taste)
skillet and stir-fry with thyme for 30 seconds. Then add the butternut squash and cooked quinoa.
Stir-fry for another 20 seconds and then remove from heat.
M A CR O S:
Calories (kCal) – 153
Total Fat- 4g
Saturated Fat- 1g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 18mg
Potassium- 663mg
Total Carbohydrate- 26g
Dietary Fiber- 4g
Sugars- 4g
Protein- 5g

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COCONUT
CU RRIED
JASM INE RICE

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COCON UT CU RRIED JASMI NE RICE
SE R VING S : 4| P RE P T I ME : 1 MIN | COOK T IME: 6 MIN
Coconut curry is a great side to pair with a variety of protein sources, however it tends to be loaded with
saturated fats. This recipe utilizes an amazing blend of spices to bring just the right amount of flavor
while pairing it with an unsweetened coconut milk for the perfect level of rich creaminess.

IN GR E D I EN TS:
INST RUC TI ONS : 2 Cups Cooked Jasmine Rice
1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 seconds. ½ Cup Drained And Rinsed Garbanzo Beans
2. Add coconut milk, peas, garbanzo beans, ginger and seasonings to the skillet. 1 Clove Garlic, Chopped
1 Tbsp Curry Powder
3. Then add the cooked jasmine rice and stir-fry for 60-90 seconds until all of the seasonings
and evenly distributed into the rice. 1 Tbsp Fresh Ginger, Diced
1 Tsp. Cayenne Pepper
4. Remove from heat and enjoy!
¼ Cup Unsweetened Coconut Milk
Olive Oil Spray

M A CR O S:
Calories (kCal) – 123
Total Fat- 1g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 99mg
Potassium- 32mg
Total Carbohydrate 25g
Dietary Fiber- 3g
Sugars- 0g
Protein- 3g

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CILAN TRO
LIME BLACK
BEAN RI CE

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CIL AN TRO LIME B LACK B EAN RICE
SE R VING S : 14 | P RE P TIM E : 1 MIN | COOK T IME: 6 MIN
When you want variety in your meal plan, cilantro, lime, and beans are a great way to change up your source of
carbohydrates. Black beans include added fiber while providing a great taste to pair with the protein source of your
choice with this simple side dish!

IN GR E D I EN TS:
INSTRUC TI ONS: 2 Cups Cooked Jasmine Rice
1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 ½ Cup Drained And Rinsed Black Beans
seconds. ¼ Cup Fresh Cilantro, Chopped
2. Add black beans, rice, and seasonings to the skillet. Stir-fry for 60-90 seconds until all 2 Cloves Garlic, Chopped
of the seasonings and evenly distributed into the rice. 1 Tbsp Cumin
3. Remove from heat and top with chopped cilantro and top with a squeeze of lime and Squeeze Of Lime (Optional)
enjoy! Olive Oil Spray

M A CR O S:
Calories (kCal) – 117
Total Fat- 1g
Saturated Fat- 0g
Trans Fat- 0g
Cholesterol- 0mg
Sodium- 6mg
Potassium- 125mg
Total Carbohydrate 24g
Dietary Fiber- 2g
Sugars- 0g
Protein- 4g

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THI S I S DED IC ATED TO…
My loving, inspiring, and supportive parents.
Thank you for always pushing me towards excellence. 

Special thanks to Robert Reed, Renae Lawrence, Kyra Miller, Tony Kasandrinos, Jaimi
Smith, Liam Tumelty, Emma Owen, Catherine Munster, Elizabeth Josephs, and the every
single Gauge Girl client that has inspired me to keep creating value adding resources. I
love you and appreciate you all from the bottom of my heart. 

Eating healthier is a lot easier when you plan ahead.

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