Jump to content
Main menu
Main menu
move to sidebar
hide
Navigation
Main page
Recent changes
Random page
freem
Search
Search
Appearance
Create account
Log in
Personal tools
Create account
Log in
Pages for logged out editors
learn more
Contributions
Talk
Editing
Openai/69080e6c-8bb4-8007-8dd1-182811fa7855
(section)
Add languages
Page
Discussion
English
Read
Edit
Edit source
View history
Tools
Tools
move to sidebar
hide
Actions
Read
Edit
Edit source
View history
General
What links here
Related changes
Special pages
Page information
Appearance
move to sidebar
hide
Warning:
You are not logged in. Your IP address will be publicly visible if you make any edits. If you
log in
or
create an account
, your edits will be attributed to your username, along with other benefits.
Anti-spam check. Do
not
fill this in!
=== Assistant: Perfect 👍 — since you’ve got a great base of lean proteins, veggies, fruit, and low-glycemic carbs, I’ll build a 5-day… === Perfect 👍 — since you’ve got a great base of lean proteins, veggies, fruit, and low-glycemic carbs, I’ll build a 5-day meal plan for 4 people using what’s already prepped. Each meal will be ~400–450 calories and high-protein (≈30–40 g protein), and you can easily portion-out with your prepped ingredients. ==== Core foods prepped: ==== * Grilled chicken * Ground beef/turkey * Rice * Roasted butternut squash * Romaine lettuce * Cucumber, carrots, peppers * Roasted Brussels sprouts * Grapes & clementines ===== Lunch – Chicken Rice Bowl ===== * 4 oz grilled chicken * ½ cup rice * ½ cup Brussels sprouts * Cucumber & carrot sticks on the side Dinner – Beef & Squash Bowl * 4 oz ground beef/turkey * ¾ cup roasted squash * 1 cup romaine + peppers * Drizzle olive oil or light dressing Snack: Clementine + small handful of grapes ===== Lunch – Chicken Salad ===== * 4 oz grilled chicken * 2 cups romaine, cucumber, carrots, peppers * 1 Tbsp dressing (Greek yogurt or vinaigrette) * ½ cup rice on the side Dinner – Ground Beef Rice Bowl * 4 oz beef * ½ cup rice * ½ cup roasted Brussels sprouts * Salsa or low-fat sauce Snack: 1 clementine + cucumber slices ===== Lunch – Chicken & Squash Bowl ===== * 4 oz chicken * ½ cup butternut squash * ½ cup Brussels sprouts * Sprinkle of parmesan or balsamic Dinner – Taco-Style Beef Salad * 4 oz beef * Romaine base * Carrots, peppers, cucumbers * Salsa or avocado (optional) Snack: ½ cup grapes ===== Lunch – Chicken & Veggie Wrap or Bowl ===== * 4 oz chicken * Romaine, peppers, cucumbers * 1 Tbsp dressing * Optional: 1 small tortilla or ½ cup rice Dinner – Beef & Rice Bowl * 4 oz beef * ½ cup rice * ½ cup Brussels sprouts * Drizzle soy or teriyaki sauce Snack: Clementine + carrots ===== Lunch – Chicken Power Salad ===== * 4 oz chicken * Romaine, cucumber, carrots, peppers * 1 Tbsp dressing * ½ cup roasted squash Dinner – Beef & Veggie Bowl * 4 oz beef * ½ cup rice * ½ cup Brussels sprouts * 1 Tbsp sauce or olive oil Snack: Grapes or clementine ==== | | | | | | ==== | --- | --- | --- | --- | --- | | | | | | | | | | | | | Would you like me to add breakfasts too (like high-protein options that fit your ~400-cal goal)?
Summary:
Please note that all contributions to freem are considered to be released under the Creative Commons Attribution-ShareAlike 4.0 (see
Freem:Copyrights
for details). If you do not want your writing to be edited mercilessly and redistributed at will, then do not submit it here.
You are also promising us that you wrote this yourself, or copied it from a public domain or similar free resource.
Do not submit copyrighted work without permission!
Cancel
Editing help
(opens in new window)
