2000 Calorie Macro Cycling Meal Plan

Ingredients

• Skim Milk (187.5 g)
• Cheerios (42 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Strawberries (112.5 g)
• Banana (56.25 g)
• Skim Milk (93.75 g)
• Low Fat Vanilla Greek Yogurt (93.75 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Shrimp (63.75 g)
• Canola Oil (0.75 tsp)
• Teriyaki sauce (2.25 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Mixed Nuts (45 g)

Instructions

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cottage Cheese (1.5 cup (not packed))

Instructions

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Skim Milk (187.5 g)
• Cheerios (42 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Strawberries (112.5 g)
• Banana (56.25 g)
• Skim Milk (93.75 g)
• Low Fat Vanilla Greek Yogurt (93.75 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Broccoli (100 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Mixed Nuts (45 g)

Instructions

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Strawberries (225 g)
• Banana (112.5 g)
• Skim Milk (187.5 g)
• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Mixed Nuts (45 g)

Instructions

Ingredients

• Blueberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Skim Milk (375 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Honeydew Melon (131.25 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Hard-Boiled Egg (1 large)
• Asparagus (7 spear, medium (5-1/4" to 7" long))

Instructions

1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.

Ingredients

• Ham (70 g)

Instructions

Ingredients

• Skim Milk (125 g)
• Cheerios (28 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Rice (158 g)
• Frozen Mixed Vegetables (120 g)
• Shrimp (85 g)
• Canola Oil (1 tsp)
• Teriyaki sauce (3 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Tilapia (1 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Broccoli (100 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Cherries (100 g)

Instructions

1. Remove stems, wash, and enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Post Raisin Bran Cereal (90 g)
• Skim Milk (1.5 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Green Peas (125 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

1. Enjoy

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Post Raisin Bran Cereal (45 g)
• Skim Milk (0.75 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Ham (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Kale (45 g)
• Broccoli (45 g)
• Onions (15 g)
• Poppyseed Salad Dressing (3 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Pork Chop (125 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Margarine (1.5 tsp)
• Russet Potatoes (150 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Cherries (100 g)

Instructions

1. Remove stems, wash, and enjoy.

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Vegetable Broth (675 g)
• Boneless Chicken Breast (130.5 g)
• Ginger (0.75 tsp)
• Garlic (0.75 clove)
• Rice Noodles (37.5 g)
• Low-Sodium Canned Yellow Corn (21 g)
• White Mushrooms (9 g)
• Young Green Onions (3 small (3" long))
• Soy sauce (1.5 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Green Peas (125 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Cherries (100 g)

Instructions

1. Remove stems, wash, and enjoy.