Muscle-Building Meal Plan: 2017 Week 31

Week 31 Pinterest
The Workouts:

This olympic lifting plan is fantastic. I love doing new things and seeing so much progress right away. Things I accomplished:

  • Power clean and jerk went from a difficult 60lbs to an easy 70lbs – still some form things to work on but the weight is really manageable.
  • Overhead squats and snatches are improving and I can tell it’s partially because of wrist flexibility improving and the mobility exercises I’m working on daily for my rotator cuffs. I was actually able to snatch 45lbs yesterday!
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  • Rest days are fantastic. Real ones.
  • I decided to go for my USAW Level 1 certification in September!

Nutrition:

  • BCAA’s after working out (tried cutting them back for a while because I only had the kind with sucralose on hand, but I got new Lifetime stuff to use now)
  • Added eggs back in with not so great results but I’m giving them a second try this week.
  • Still gluten-free for now – I just feel better without wheat (bloating and blood sugar fluctuations are gone). Same with being dairy-free but I actually have a sensitivity to milk.

The Meal Plan:

Breakfast:

  • Veggie Omelette! (tried eggs for the first time in 6 weeks)
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  • Peanut Butter and Jelly Smoothie Bowl (strawberries, spinach, milk, peanut butter, and vanilla protein)
  • Protein Waffles
    • Cinnamon Bun with cinnamon date syrup
    • Double chocolate chip with coconut whipped cream and berries
  • Chicken sausage and veggies with avocado garlic sauce
  • Protein Quinoa “cereal” – cooked quinoa, granola and berries with milk and 1/2 scoop vanilla protein powder.
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Post-Workout

  • Protein shakes in water + fruit (orange one day, prunes another day)
  • Oatmeal w/ 1/2 serving protein powder, cashews and berries

Lunch/Dinner

  • Sweet Potato Sausage “Hot Dogs” with turnip fries and Raspberry Chipotle Ketchup
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  • Crockpot Carolina Pork Barbecue with mashed cauliflower and collard greens
    • collard greens didn’t get enough sugar so they were terrible. Replaced with quinoa for two servings since the meal needed more carbs anyway
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  • Portobella mushroom burgers with garlic avocado spread and caramelized onions on spinach.
    • Pulled the burgers from my freezer from when I made these.
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  • Barbecue Turkey Meatballs
    • Made these for the two social events we had over the weekend. Had some leftovers too

Snacks

  • All natural deli turkey slices
  • Ants on a log (with chopped prunes instead of raisins)
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  • Mandarins
  • Meatballs
  • just prunes

Dessert:

  • Coconut flour chocolate mug cakes (with peanut or almond butter)
    • 2 tbsp coconut flour, 1.5 tbsp cocoa powder, 1 tbsp date syrup, 1/4 tsp baking powder, few drops of stevia. Microwave for 3 minutes. Let cool. Top with nut butter or add some cocoa nibs if desired.
  • Chocolate Sweet Potato Pudding. Pictured one has cinnamon, pecan butter and blueberries – excellent combination!
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In case you miss them…

Week 30 Featured
Week 29 Featured
Week 28 Featured

 



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