You will find below my complete meal plan that I’ll be using for week 2 of my 4-week pre-vegas ‘’diet’’.
Last week went really well… dropped 3 lbs, and I had an unplanned cheat meal on sunday. I was planning on not having a cheat meal this week (I like to start my diets with 2 weeks of 100% clean eating before introducing my usual weekly cheat meal).
If you’ve been following this meal plan, you can allow yourself 1 cheat MEAL next weekend (I won’t as I cheated last week).
Here is my meal plan for WEEK 2:
Meal 1
1 Banana Bread Shake
Recipe at: http://www.themusclecook.com/home/videos/banana-bread-protein-shake/
1 Cup Coffee
Meal 2
2 scoop whey protein
1 banana
3g EFA
Meal 3
2 Buffalo Burger Patties
Recipe at: http://www.themusclecook.com/home/videos/buffalo-bison-burger/
2/3 cup Quinoa
3 Cups Green Veggies of choice
Or
8oz lean Red Meat
1 Cup Quinoa
3 cups green veggies of choice
Meal 4
2 scoop whey protein
1 Tbsp Natural Peanut Butter
Meal 5
6oz Rosemary Marinated Salmon
Recipe at: http://www.themusclecook.com/home/fish/rosemary-marinated-salmon/
Spinach (Unlimited)
(+light dressing – 5 calories or less per Tbsp)
Meal 6
3 Boiled Eggs
Post Workout
50g (2 scoops) of Whey Protein
10g of Glutamine
10g of Creatine
*REMINDER* Basic Rules for this meal plan + Week 1:
Click Here: http://www.themusclecook.com/home/diet-meal-plans/4-week-vegas-fat-loss-meal-plan-week-1/
Mmm I love all your meals- my favorite foods are all there!
Sounds great Dave! Look forward to your best snack recipe ever
I love them all 2, what April and Amanda said
Love your recipes, Dave. They help me stay to a clean diet so much.
Good stuff man. The banana bread shake is delicious!
Looks great
Nicely done Dave, plenty of delicious food there!
Thanks for all the awesome recipes. I really enjoy trying them all. My family loves it too. I never knew cooking and eating healthy could be so fun. Wish I could make it to the Olympia too. I’m stationed in Okinawa japan right now. Btw, say hi to Zoa Linsey for me.
That looks great well done on your 3lb loss keep it up. Will definitley try this.
I’m getting hungry!
Great meal plan Dave!
Thanks
Mmmmm banana bread shake looks amazing! I’ll bet some pumpkin pie spice or nutmet would taste amazing in there….
Hey Dave,
Meal plan looks awesome! So…I could figure it out on my own, but it’s faster if I ask you…how many calories is this per day and what is the exact ratios of protein/carbs/fats?
I agree with Tess…the banana bread shake does look awesome and would be great with a dash of vanilla extract and some pumpkin pie spice mixed in! I would definitely skip the dextrose though.
Thanks for sharing and I’m looking forward to the snack recipe video!
Best wishes,
~ Pete
Hi Pete,
It’s about 300g protein, 150g carbs, and 60g fats – roughly 2500 calories… lower than what I usually eat but that’s only a 4-week ”diet”.
Dave,
I may have missed this but, what is your exercise routine with this diet for losing the weight which I assume is all fat?
I need to lose about 8 lbs of fat.
Thanks and good luck,
John
hey John,
here is the link to the workout: http://www.themusclecook.com/home/training/the-vegas-fat-burning-workout/
Sweet, I’ve got some bananas that are going to go bad. Now I can use them ASAP. Keep up the great work DAVE!
just wondering where you buy your buffalo meat from? i have a hard time finding it in saint john
Hey John, I buy them at my local butcher shop… but they also have some here at coop from seawind farm.
Thanks again Dave, and sorry for stupid question but 3 cups how mutch in grams are we talking about?
When you talk about most veggies, 1cup = 100 grams… it’s roughly a fist size
Thanks for the quick reply…I’m buying your cookbook tomorrow…it’s payday!
Hope I can get thru the workout.
Great food Dave but I agree with Shane. That Buffalo is a bit hard to find.
Angus, you can replace it by any game meat or extra lean ground beef, that will do the trick
Great stuff man, the cookbook was worth every penny. Now lets get that snack recipe…
awesome Chris!! glad you like it!
super simple
The banana shake is quite delicious. Keep the good food coming other Dave.
I find Buffalo meat at Whole Foods. But’s here in the US…..not much help to those up north. Keep on the lookout for it cuz man it’s tasty. We were in Sturgis, SD for the motorcycle rally again this year and they were just hanging out by the highway!!! Road tenderized buffalo meat!
Fantastic Dave! I can’t wait to see your final results… very motivating. Keep up your hard work!
Keep up the dedication!
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