Muscle-Building Meal Plan: 2017 Week 15

Muscle-Building Meal Plan Week 15


The Happenings


  • I took a recovery week. Well I took a recovery half-week. 4 days total. One of those days I did a few mini workouts with work-related stuff.
  • My GI issues are nearly resolved
  • Started my Nutrition Coach certification course and it’s super interesting. I’m already learning so much from it!
  • Created a new favorite breakfast – paleo french toast!


  • Stress…not getting sales…not sleeping well still..the usual

The Food

What we had:

What we made:

  • Saturday:
    • Sauteed mushrooms and kale
  • Sunday:
    • Fajita Chicken Bowls with Cauliflower Rice
      • grilled chicken, peppers and onions with taco seasoning served over cauliflower rice seasoned with lime juice, cilantro, garlic powder, salt and pepper. Topped with cheese and salsa. Simple and a pretty common go-to of mine.
    • A crap ton of plain mashed sweet potatoes – this was so I can easily spoon some out for my protein mousse at night but they are also already prepared so Justin will eat them more too. Gotta make things easier for that guy sometimes…
    • Cilantro-Lime Coconut Shrimp and Zoodles (just for me)
  • During the Week:
    • Paleo bread (when I ran out of English muffins) – Wednesday morning
    • Lemon Poppyseed Protein Muffins – Friday (for work on Saturday but I kept the ones I put blueberries in!)

Week 15-01

Week 15-8597
Cilantro-Lime Shrimp and Zoodles

Week 15-02

Week 15-8330
Greek Breakfast Pizza

Week 15-03

Week 15-4862
Fajita Chicken Bowl

Week 15-04

Paleo Almond Flour English Muffins
Paleo chocolate almond butter and jam toast

Week 15-05

Week 15-8626
Blueberry Paleo French Toast

Week 15-06

Week 15-8630
Chocolate Peanut Butter Protein “Ice Cream”

Week 15-07

Lemon Blueberry Poppyseed Protein Muffins
Lemon Blueberry Poppyseed Protein Muffins

Things coming up:

Thai peanut chicken (which you see we prepped yesterday), a roasted turkey breast, me trying to eat an elephant’s weight in food every day, possibly without logging anything in MFP, and an Easter dessert I’ll be making today!

*Disclaimer: As a trainer and future nutrition coach I feel it’s my duty to tell you that there is and will never be a one-size-fits-all diet plan. The same diet doesn’t work for everyone. These recipes and meal plans are geared towards people who are conscious of limiting processed foods from their diets but still want to gain weight by eating sufficient amounts of fat, protein, and carbs. It is a grain-free and dairy-free diet for the most part so eating enough calories to gain weight without those food groups is challenging but I’m here to prove that it is doable. People underestimate how difficult weight gain can be for some. Regardless of someone’s size, it’s never okay to shame them for being “too fat” or “too skinny”. We’re all made differently and we have to adjust our lifestyles to find what works best for us to be the healthiest we can possibly be.


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