7-day kickstart meal plan 1/16 - 1/22 · 7-day kickstart meal plan 1/16 - 1/22 this week’s meal...
TRANSCRIPT
Breakfast Monday Serving Size Tuesday Serving Size Wednesday Serving Size Thursday Serving Size Friday Serving Size Saturday Serving Size Sunday Serving Size
Protein (2)
Protein
Carb (2) Mango 1/2 cup Pear 1/2 cup Grapes 1/2 cup Grapes 1/2 cup
Carb Roasted Potatoes 1/2 cup Corn Tortilla 2 small Sweet Potato 1/2 cup Corn Tortilla 2 small
Vegetable (1)Spinach 1 cup Avocado 1/2 cup Avocado 1/2 cup
Onions & Yellow
Bell Peppers1/2 cup ea
Fat (1) Coconut Oil 1 Tbsp Olive Oil 1 Tbsp Olive Oil 1 Tbsp Olive Oil 1 Tbsp
Lunch
Protein (2)
Protein
Carb (1)Baked Sweet Potato 1/2 cup Roasted Potatoes 1/2 cup Strawberries 1/2 cup Quinoa 1/2 cup Chickpeas 1/2 cup
Vegetable (2)Onions & Mushrooms 1/2 cup ea Romaine & Spinach 1/2 cup ea Romaine 1 cup Avocado 1/2 cup Romaine 1 cup
Vegetable Brussels Sprouts 1 cup
Tomatoes &
Cucumbers1/2 cup ea Spinach & Cucumbers 1/2 cup ea Roasted Beets 1 cup Cucumbers 1 cup
Fat (1) Olive Oil 1 Tbsp GOLO Dressing 2 Tbsp GOLO Dressing 2 Tbsp Olive Oil 1 Tbsp GOLO Dressing 2 Tbsp
Dinner
Protein (1)
Grilled Chicken 3 oz Steamed Shrimp 3 ozSalmon & Asparagus
in Foil1 serving
Salmon &
Asparagus in Foil1 serving
Carb (1) Corn Tortillas 2 small Chickpeas 1/2 cup Sweet Potato 1/2 cup Baked Potato 1/2 cup
Vegetable (2)
Onions & Yellow Bell
Peppers1/2 cup ea Shredded Carrots 1 cup Broccoli 1 cup Spinach 1 cup
Vegetable Brussels Sprouts 1 cup Green Beans 1 cup
Fat (1) Olive Oil 1 Tbsp GOLO Dressing 2 Tbsp Olive Oil 1 Tbsp Coconut Oil 1 Tbsp
Boiled Eggs 2Scrambled Eggs 2
Shrimp 6 oz Grilled Chicken 6 oz
Scrambled Eggs 2
Nicoise Salad
w/Chicken1 serving
Nicoise Salad
w/Chicken1 serving
Blueberry Coconut
Breakfast Bowl1 serving
Carrot Cake Breakfast
Bowl1 serving
Berry Hemp Seed
Porridge1 serving
Over-Easy Eggs 2
Grilled Chicken 6 oz
Chicken &
Vegetable Skillet1 serving
Chicken & Vegetable
Skillet1 serving
SuperFuel Shrimp
Skillet1 serving
Included in Salmon Included in Salmon
Grilled Chicken 6 ozSteamed Shrimp 6 oz
7-Day Kickstart Meal Plan 1/16 - 1/22
This week’s meal plan is specifically designed to be used anytime you want to do the 7 Day Kickstart! If you hit a plateau, or are just feeling a bit bored, this is a great plan to do for 7 days. Note: All recipes are posted on mygolo.com under the section titled “Tips & Recipes”
Meal Prep Tips:
Sunday Night: Prepare Grilled Chicken to be used all week. (Will also be used in the Nicoise Salad)
Tuesday: Dinner - Combine all ingredients together in one bowl
Wednesday: Breakfast – Make 2 “Breakfast Pizzas” with the corn tortillas, eggs & avocado. (Original recipe was posted in Dec)
Thursday:Lunch – Combine all ingredients together in one bowl to make a large salad. Squeeze half a lemon over the top for added flavor.
Saturday: Lunch – Combine all ingredients together in one bowl
Shopping List 1/16 to 1/22
Protein Qty Vegetable Qty
Chicken Breast 3 lbs Green Beans 1 lb
Salmon 6 oz Romaine Lettuce 2 heads
Shrimp 1 1/2 lbs Tomato 1 medium
Eggs 1 dozen Beets small bunch
Plain Greek Yogurt Asparagus 2 lbs
Almond Milk Onion 2
Hemp Seeds Spinach 1 lb
Chia Seeds Yellow Pepper 2
Pumpkin Seeds Mushrooms 1 pint
Sliced Almonds Kale 1/2 lb
Carrots (shredded) 1 bag
Broccoli 1 small head
Garlic 1 head
Avocado 3 small
Cucumbers 2 small
Brussels Sprouts 1/2 lb
Parsley
Thyme
Olives
Carbohydrate Qty Staples Spices
Red Potatoes 1 cup Olive Oil Sea Salt
Sweet Potato 4 Coconut Oil Pepper
Potatoes 2 medium Maple Syrup Oregano
Strawberries 1 lb Dijon Mustard Red Chili Flakes
Blueberries 6 oz White (or Red) Wine Vinegar Cinnamon
Apple 1 Chicken Broth
Berries 1 cup Vanilla
Lemon 1 Almond Butter
Mango 1 small Flax Seed Meal
Pear 1 small
Grapes 1/2 lb
Corn tortillas (small)
Chickpeas
Quinoa
Coconut (unsweetened, shredded)