Nicko's Six Pack Meal Plan

Your Meal Plan and Grocery List
May 12, 2024 - May 18, 2024

Jump To Grocery List Recipes May 12 May 13 May 14 May 15 May 16 May 17
May 18
Sunday, May 12 1590 Cal • 151.1g Carbs (15.3g Fiber) • 39.9g Fat • 163.0g Protein
Meal 1 [Pre-Workout Meal] 214 Cal Meal 2 299 Cal
Easy Grilled Lemon Chicken Strawberry Oatmeal
135 grams • 124 Cal 1 bowl • 299 Cal
White rice
60 grams • 78 Cal
Easy Steamed Green Beans

60 grams • 12 Cal
Meal 3 472 Cal Snacks 281 Cal

Sauteed Ground Beef and Veggies Greek Yogurt, Berries & Chocolate
1 serving • 342 Cal 1 cup • 281 Cal
White rice
100 grams • 130 Cal
Post-Workout Meal 325 Cal

Banana
1 medium (7" to 7-7/8" long) • 105 Cal
Whey Protein Isolate

2 rounded scoop • 220 Cal
Plan created on EatThisMuch.com

Monday, May 13 1590 Cal • 151.1g Carbs (15.3g Fiber) • 39.9g Fat • 163.0g Protein
White rice
60 grams • 78 Cal

60 grams • 12 Cal

White rice

Banana

Tuesday, May 14 1590 Cal • 151.1g Carbs (15.3g Fiber) • 39.9g Fat • 163.0g Protein
White rice
60 grams • 78 Cal

60 grams • 12 Cal

White rice

Banana


Wednesday, May 15 1693 Cal • 154.0g Carbs (17.3g Fiber) • 42.6g Fat • 178.1g Protein
Easy Grilled Lemon Chicken Tuna and Hummus Sandwich
135 grams • 124 Cal 1 serving • 256 Cal
White rice
60 grams • 78 Cal

60 grams • 12 Cal

White rice Peach and Blueberry Parfait
Grilled Salmon
1 (8 oz) Fillet • 386 Cal
Grilled Asparagus
60 grams • 27 Cal

Banana


Thursday, May 16 1693 Cal • 154.0g Carbs (17.3g Fiber) • 42.6g Fat • 178.1g Protein
White rice
60 grams • 78 Cal

60 grams • 12 Cal

Grilled Salmon
Grilled Asparagus
60 grams • 27 Cal

Banana

Friday, May 17 2110 Cal • 205.4g Carbs (12.3g Fiber) • 74.3g Fat • 158.2g Protein
White rice
60 grams • 78 Cal

60 grams • 12 Cal

Refeed Meal Peach and Blueberry Parfait
1 serving • 1000 Cal 1 serving • 420 Cal


Saturday, May 18 1675 Cal • 117.8g Carbs (15.2g Fiber) • 66.5g Fat • 151.8g Protein

60 grams • 12 Cal

Grilled Salmon
Grilled Asparagus
60 grams • 27 Cal

Peppered Steaks
1 serving • 318 Cal
Roast Potatoes
60 grams • 67 Cal

Recipes
May 12, 2024 - May 18, 2024
Per 1 serving :
Easy Grilled Lemon Chicken 166 Cal • 3.9g Carbs (0.4g Fiber) • 3.4g Fat • 29.3g Protein
Scaled to 74 11/16 grams Directions are for original recipe of 4 serving
1 1/2 tbsp Lemon juice (23 g) 1 Rinse chicken breasts and pat dry with paper towels. Stir
1 1/2 tbsp Soy sauce (24 g) together the lemon juice, soy sauce, ginger, and black pepper in
a bowl; pour into a large, resealable plastic bag. Add the
1/16 tsp Ginger (0.2 g) chicken breasts, seal the bag, and massage to evenly coat
1/16 tsp Pepper (0.1 g) chicken with lemon juice mixture. Place in refrigerator to
3/8 breast Chicken breast (88 g) marinate at least 20 minutes, or up to 24 hours.
Prep 74.696545 grams for 2 Preheat an outdoor grill for medium-high heat. Lightly oil grill
Meal 1 [Pre-Workout Meal] on grate, and place about 4 inches from heat source.
May 12, Prep 74.696545 grams
for Meal 1 [Pre-Workout Meal] 3 Drain and discard marinade from the bag, and place chicken on
on May 13, Prep 74.696545 preheated grill. Cook until chicken is no longer pink and juices
grams for Meal 1 [Pre-Workout run clear, 6 to 8 minutes on each side.
Meal] on May 14, Prep
74.696545 grams for Meal 1
[Pre-Workout Meal] on May 15,
Prep 74.696545 grams for
Meal 1 [Pre-Workout Meal] on
for Meal 1 [Pre-Workout Meal]
on May 17, Prep 74.696545
grams for Meal 1 [Pre-Workout
Meal] on May 18
Per 1 serving :
Easy Steamed Green Beans 31 Cal • 7.0g Carbs (2.7g Fiber) • 0.2g Fat • 1.8g Protein
1 1/2 tbsp Water (22 g) 1 Bring salted water to boil in a large frying pan or sauté pan.
1/16 tsp Salt (0.6 g) 2 Add green beans, cover, and cook until green beans are tender
3/8 cup 1/2" pieces Green to the bite and water has evaporated. Serve hot and enjoy!
beans (37 g)

on May 13, Prep 37.342461
Meal] on May 14, Prep
[Pre-Workout Meal] on May 15,
on May 17, Prep 37.342461
Meal] on May 18
Per 1 cup (1 serving):
Greek Yogurt, Berries & Chocolate 281 Cal • 19.3g Carbs (2.4g Fiber) • 6.3g Fat • 38.1g Protein
Scaled to 1 cup Directions are for original recipe of 1 cup
1 cup Nonfat greek yogurt 1 Scoop yogurt into a cup or bowl. Add protein powder and mix
(240 g) well. Add berries and chocolate. Enjoy!
15 grams Whey protein powder
(15 g)
25 grams Strawberries
Prep 1 cup for Snacks on May 25 grams Blueberries
12, Prep 1 cup for Snacks on 1 pieces Dark Chocolate, 85%
May 13, Prep 1 cup for Snacks Cocoa (10 g)
on May 14
Per 1 serving :
Grilled Asparagus 53 Cal • 4.4g Carbs (2.4g Fiber) • 3.5g Fat • 2.5g Protein
1/8 lb Asparagus (58 g) 1 Heat grill to medium.
3/8 tsp Olive oil (1.7 g) 2 Coat asparagus with olive oil and season with salt and pepper
1/8 dash Salt (0.1 g) 3 Grill for 2 to 3 min or until tender. Enjoy!
1/8 dash Pepper (0 g)

Meal 3 on May 15, Prep
on May 16, Prep 51.391863
grams for Meal 3 on May 18
Per 1 (8 oz) Fillet (1 serving):

Grilled Salmon 386 Cal • 5.3g Carbs (0.5g Fiber) • 18.9g Fat • 46.1g Protein
Scaled to 1 (8 oz) Fillet Directions are for original recipe of 1 (8 oz) Fillet
8 oz Atlantic salmon (227 g) 1 Add ingredients in a bowl and coat salmon evenly.
1 tsp Soy sauce (6 g) 2 Grill until cooked.
1 tsp Sesame oil (4.5 g)
1/2 tsp Salt (3 g)
1/2 tsp Sugar (2.1 g)
Prep 1 Fillet for Meal 3 on May
1 clove Garlic (3 g)
15, Prep 1 Fillet for Meal 3 on
May 16, Prep 1 Fillet for Meal 3 1 tsp Onion powder (2.4 g)
on May 18

Per 1 serving :
Peach and Blueberry Parfait 420 Cal • 50.0g Carbs (6.8g Fiber) • 11.2g Fat • 32.1g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 cup Nonfat greek yogurt 1 Layer half the Greek yogurt on the bottom of a desert glass. Top
(240 g) with half the granola, half of the peach slices and half of the
1/3 cup Granola (41 g) blueberries. Create one more layer of yogurt, granola, peaches
and blueberries.
1 medium Peaches (150 g)
(Sliced) 2 Serve immediately and enjoy!
Prep 1 serving for Snacks on 1/4 cup Blueberries (37 g)

May 15, Prep 1 serving for
Snacks on May 16, Prep 1
serving for Snacks on May 17,
Prep 1 serving for Snacks on
May 18
Per 1 serving :
Peppered Steaks 318 Cal • 1.2g Carbs (0.4g Fiber) • 24.1g Fat • 23.3g Protein
1/4 lb Beef tenderloin (113 g) 1 Trim fat from steaks. Rub both sides of steaks with pepper. In a
1/4 tsp Pepper (0.5 g) large skillet heat olive oil over medium-high heat.
3/4 tsp Olive oil (3.4 g) 2 Add steaks; reduce heat to medium. Cook to desired doneness,
turning once halfway through cooking time.
1 tbsp Beef broth or bouillon
canned soup (15 g) 3 Allow 7 to 9 minutes for medium rare (145 degrees F) to
Prep 1 serving for Post- medium (160 degrees F). Transfer steaks to serving platter; keep
1/4 cup, whole Mushrooms
Workout Meal on May 18 warm.
(24 g)
4 Add beef broth to skillet. Cook and stir until bubbly to loosen
0 tbsp Spinach (1.9 g)
any browned bits in bottom of skillet. Add mushrooms; simmer,
uncovered for 4 minutes. Spoon sauce over steaks to serve. If
desired, garnish with fresh spinach leaves.
Per 1 serving :
Roast Potatoes 128 Cal • 20.1g Carbs (1.6g Fiber) • 4.6g Fat • 2.5g Protein
1/4 Potato medium Russet 1 Preheat oven to 425 degrees F and lightly spray a baking sheet
potatoes (56 g) with cooking spray.
(Chopped) 2 In a large bowl, toss together chopped potatoes, oil, and
1/2 tsp Olive oil (2.4 g) seasoning.
1/8 tsp Garlic powder (0.4 g) 3 Pour potatoes onto baking sheet in an even layer.
Prep 52.264808 grams for 1/8 tsp Italian Seasoning (0.5 g) 4 Bake on the middle rack in the oven for 25-30 minutes or until
Post-Workout Meal on May 18 1/16 tsp Paprika (0.1 g) potatoes are tender.
1/8 tsp Salt (0.8 g) 5 Flip the potatoes halfway through the cooking process. Enjoy!
1/16 tsp Pepper (0.1 g)

Per 1 serving :
Sauteed Ground Beef and Veggies 342 Cal • 5.1g Carbs (1.2g Fiber) • 26.2g Fat • 20.5g Protein
3/4 tsp Olive oil (3.4 g) 1 Dice onion and bell peppers. Mince garlic. Chop kale.
1/4 small Onions (18 g) 2 Heat olive oil in skillet over medium-high heat. Add onion, bell
1/4 medium Red bell pepper pepper, and garlic, and saute about 5 minutes.
(30 g) 3 Add ground beef cook until browned.
1/4 cloves, minced Garlic 4 Add chopped kale and cook until wilted. Season with salt and
Prep 1 serving for Meal 3 on (0.8 g) pepper and serve.
May 12, Prep 1 serving for 1/4 cup, chopped Kale (17 g)
Meal 3 on May 13, Prep 1
1/4 lb Ground beef (113 g)
serving for Meal 3 on May 14
1/4 dash Salt (0.1 g)
1/4 dash Pepper (0 g)
Per 1 bowl (1 serving):

Strawberry Oatmeal 299 Cal • 45.1g Carbs (6.7g Fiber) • 2.0g Fat • 28.3g Protein
Scaled to 1 bowl Directions are for original recipe of 1 bowl
1/4 cup, whole Strawberries 1 Blend berries, water protein together. and add to oatmeal
(36 g) 2 Microwave for 45 seconds, stir, then microwave for 30 more
50 grams Oatmeal seconds.
1/2 scoop Whey protein powder
(15 g)
Prep 1 bowl for Meal 2 on May 3/4 cup Fat Free Milk
12, Prep 1 bowl for Meal 2 on
May 13, Prep 1 bowl for Meal 2
on May 14
Per 1 serving :
Tuna and Hummus Sandwich 256 Cal • 29.0g Carbs (3.9g Fiber) • 5.3g Fat • 23.8g Protein
1/2 can Tuna, canned in water 1 Combine tuna with choppped pickles and hummus, mix well.
(82 g) Top a slice of bread with mixture and remaining slice of bread.
2 slice Pickles (14 g) Enjoy!
2 tbsp Hummus (30 g)

2 slice Wheat bread (50 g)
Prep 1 serving for Meal 2 on
May 15, Prep 1 serving for
Meal 2 on May 16, Prep 1
serving for Meal 2 on May 17,
Prep 1 serving for Meal 2 on
May 18
Basic Foods

Banana Per 1 medium (7" to 7-7/8" long) (118 g) :
Raw 105 Cal • 27.0g Carbs (3.1g Fiber) •
0.4g Fat • 1.3g Protein
Eat 1 medium for Post-Workout Meal on May 12, Eat 1 medium for
Post-Workout Meal on May 13, Eat 1 medium for Post-Workout
Meal on May 14, Eat 1 medium for Post-Workout Meal on May 15,
Eat 1 medium for Post-Workout Meal on May 16
Refeed Meal Per 1 serving:

1000 Calories 1000 Cal • 100g Carbs (0g Fiber) • 53g Fat • 30g Protein
Eat 1 serving for Meal 3 on May 17
Whey Protein Isolate Per 1 rounded scoop (31 g) :

Optimum Nutrition 110 Cal • 2.0g Carbs (0g Fiber) • 1.0g Fat • 24g Protein
Eat 2 rounded scoop for Post-Workout Meal on May 12, Eat 2
rounded scoop for Post-Workout Meal on May 13, Eat 2 rounded
scoop for Post-Workout Meal on May 14, Eat 2 rounded scoop for
Post-Workout Meal on May 15, Eat 2 rounded scoop for Post-
Workout Meal on May 16, Eat 2 rounded scoop for Post-Workout
Meal on May 17
White rice Per 1 cup (158 g) :

Long-grain, regular, cooked 205 Cal • 44.5g Carbs (0.6g Fiber) • 0.4g Fat • 4.3g Protein
Eat 60 grams for Meal 1 [Pre-Workout Meal] on May 12, Eat 100
grams for Meal 3 on May 12, Eat 60 grams for Meal 1 [Pre-
Workout Meal] on May 13, Eat 100 grams for Meal 3 on May 13,
Eat 60 grams for Meal 1 [Pre-Workout Meal] on May 14, Eat 100
grams for Meal 3 on May 14, Eat 60 grams for Meal 1 [Pre-
Workout Meal] on May 15, Eat 50 grams for Meal 3 on May 15, Eat
60 grams for Meal 1 [Pre-Workout Meal] on May 16, Eat 50 grams
for Meal 3 on May 16, Eat 60 grams for Meal 1 [Pre-Workout Meal]
on May 17, Eat 50 grams for Meal 3 on May 18

Grocery List
May 12, 2024 - May 18, 2024
This list has subtracted any foods you have in your Pantry.
Vegetables Dairy Products

Green beans Whey protein powder
9 1/4 oz (262 g), Snap beans, raw 3 scoop (30g) (90 g), Gold Standard, Any flavor, 100%
whey protein
Onions
1/2 medium (2-1/2" dia) (55 g), Raw Nonfat greek yogurt
7 cup (1.68 kg), Nonfat, plain
Red bell pepper
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89 g),
Sweet, raw Beverages
Garlic Water
3 3/4 clove (11 g), Raw 2/3 cup (158 g), Plain, clean water
Kale
3/4 cup, chopped (50 g), Scotch, raw Poultry Products
Pickles Chicken breast
1/2 cup (about 23 slices) (78 g), Cucumber, dill or kosher 5 1/4 half breast (fillet) (620 g), Broilers or fryers, meat
dill only, raw
Asparagus
11 spear, medium (5-1/4" to 7" long) (176 g), Raw
Beef Products
Mushrooms Ground beef
1/4 cup, whole (24 g), White, raw 12 oz (340 g), 80% lean meat / 20% fat, raw
Spinach Beef tenderloin
1/4 cup (7.5 g), Raw 4 oz (113 g), Separable lean and fat, trimmed to 1/8" fat,
all grades, raw
Russet potatoes
1/4 potato large (3" to 4-1/4" dia) (92 g), Flesh and skin, Seafood
raw
Tuna
Fruits and Fruit Juices 11 2/3 oz (331 g), Fish, light, canned in water, drained
solids
Lemon juice
Atlantic salmon
10 2/3 tbsp (160 g), Raw
24 oz (680 g), Fish, wild, raw
Strawberries
1 1/3 cup, whole (192 g), Raw
Blueberries
1 2/3 cup (247 g), Raw
Banana
5 medium (7" to 7-7/8" long) (590 g), Raw
Peaches
4 medium (2-2/3" dia) (600 g), Raw

Spices and Herbs Baked Products
Ginger Wheat bread
1/4 tbsp (1.35 g), Spices, ground 8 slice (200 g),
Pepper
1/4 tbsp (1.6 g), Spices, black Grains and Pasta
Salt White rice
1 tbsp (18 g), Table 5 1/4 cup (830 g), Long-grain, regular, cooked
Onion powder
1 1/4 tbsp (8.6 g), Spices Fats and Oils
Garlic powder Olive oil
1/4 tbsp (2.42 g), Spices 1 2/3 tbsp (22 g), Salad or cooking
Italian Seasoning Sesame oil

1/4 tsp (0.6667 g), Shoppers Value 1 tbsp (14 g), Salad or cooking
Paprika
1/4 tbsp (1.73 g), Spices
Sweets
Sugar
Soups and Sauces 1/4 cup (50 g), White, granulated sugar
Beef broth or bouillon canned soup

1/4 cup (60 g), Ready-to-serve
Uncategorized
Fat Free Milk
Soy & Legumes 2 1/4 cup , Fairlife
Soy sauce Dark Chocolate, 85% Cocoa

11 1/2 tbsp (184 g), Made from soy and wheat (shoyu) 3 pieces (30 g), Lindt Excellence
Hummus Whey Protein Isolate

8 tbsp (120 g), Commercial 12 rounded scoop (372 g), Optimum Nutrition
Refeed Meal
Breakfast Cereals 1 serving , 1000 Calories
Oatmeal
2 cup (160 g), Cereals, Quaker, dry rolled oats
Granola
1 1/3 cup (163 g), Cereals ready-to-eat, store bought

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Your Meal Plan and Grocery List

May 12, 2024 - May 18, 2024

Easy Steamed Green Beans

Meal 3 472 Cal Snacks 281 Cal

Post-Workout Meal 325 Cal

Whey Protein Isolate

Plan created on EatThisMuch.com

Easy Steamed Green Beans

Meal 3 472 Cal Snacks 281 Cal

Post-Workout Meal 325 Cal

Whey Protein Isolate

Easy Steamed Green Beans

Meal 3 472 Cal Snacks 281 Cal

Post-Workout Meal 325 Cal

Whey Protein Isolate

Plan created on EatThisMuch.com

Easy Steamed Green Beans

Meal 3 478 Cal Snacks 420 Cal

Post-Workout Meal 325 Cal

Whey Protein Isolate

Plan created on EatThisMuch.com

Easy Steamed Green Beans

Meal 3 478 Cal Snacks 420 Cal

Post-Workout Meal 325 Cal

Whey Protein Isolate

Easy Steamed Green Beans

Meal 3 1000 Cal Snacks 420 Cal

Post-Workout Meal 220 Cal

Plan created on EatThisMuch.com

Easy Steamed Green Beans

Meal 3 478 Cal Snacks 420 Cal

Post-Workout Meal 385 Cal

Plan created on EatThisMuch.com

Prep 37.342461 grams for

Prep 51.391863 grams for

Per 1 (8 oz) Fillet (1 serving):

Plan created on EatThisMuch.com

Prep 1 serving for Snacks on 1/4 cup Blueberries (37 g)

Plan created on EatThisMuch.com

Per 1 bowl (1 serving):

2 tbsp Hummus (30 g)

Plan created on EatThisMuch.com

Refeed Meal Per 1 serving:

Eat 1 serving for Meal 3 on May 17

Whey Protein Isolate Per 1 rounded scoop (31 g) :

White rice Per 1 cup (158 g) :

Plan created on EatThisMuch.com

Vegetables Dairy Products

Mushrooms Ground beef

Spinach Beef tenderloin

Plan created on EatThisMuch.com

Italian Seasoning Sesame oil

Beef broth or bouillon canned soup

Soy sauce Dark Chocolate, 85% Cocoa

Hummus Whey Protein Isolate

Plan created on EatThisMuch.com

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