NICOLEWILKINS.COM
WEEKLY BREAKDOWN/CALENDAR 2
TRAINING PLANSGYM WORKOUTS 5AT HOME WORKOUTS 16(FULL EQUIPMENT)AT HOME WORKOUTS 27(DUMBBELLS ONLY)
CARDIO 38
MEAL PLANSWOMEN’S MEAL PLAN 1 (ALL PHASES) 44WOMEN’S MEAL PLAN 2 (ALL PHASES) 50WOMEN’S MEAL PLAN 3 (ALL PHASES) 56MEN’S MEAL PLAN 1 (ALL PHASES) 62MEN’S MEAL PLAN 2 (ALL PHASES) 68WOMEN’S VEGAN MEAL PLAN 1 (ALL PHASES) 75WOMEN’S VEGAN MEAL PLAN 2 (ALL PHASES) 78WOMEN’S VEGAN MEAL PLAN 3 (ALL PHASES) 81MEN’S VEGAN MEAL PLAN 1 (ALL PHASES) 84MEN’S VEGAN MEAL PLAN 2 (ALL PHASES) 87
GROCERY LIST 91
FOOD EXCHANGE LISTS 92
RECIPES 96
TABLE OF CONTENTS
WEEKLYBREAKDOWN/
CALENDAR
KEEP GOING TO WEEK 4NICOLEWILKINS.COM
❏ UPPERBODY
❏ HIITCARDIO
❏ TOTALBODY
DAY 1
WEEK 1
WEEK 2
WEEK 3
WEEKLY BREAKDOWN
MONDAY, MAY 18
❏ LOWERBODY
❏ INTERVALCARDIO
❏ UPPERBODY
❏ HIITCARDIO
❏ LOWERBODY
❏ INTERVALCARDIO
DAY 2TUESDAY, MAY 19
❏ OFF ❏ OFF
❏ UPPERBODY
❏ HIITCARDIO
❏ TOTALBODY
❏ LOWERBODY
❏ INTERVALCARDIO
❏ UPPERBODY
❏ HIITCARDIO
❏ LOWERBODY
❏ INTERVALCARDIO
❏ OFF ❏ OFF
❏ UPPERBODY
❏ HIITCARDIO
❏ TOTALBODY
❏ LOWERBODY
❏ INTERVALCARDIO
❏ UPPERBODY
❏ HIITCARDIO
❏ LOWERBODY
❏ INTERVALCARDIO
❏ OFF ❏ OFF
DAY 3WEDNESDAY, MAY 20
DAY 4THURSDAY, MAY 21
DAY 5FRIDAY, MAY 22
DAY 6SATURDAY, MAY 23
DAY 7SUNDAY, MAY 24
DAY 8MONDAY, MAY 25
DAY 9TUESDAY, MAY 26
DAY 10WEDNESDAY, MAY 27
DAY 11THURSDAY, MAY 28
DAY 12FRIDAY, MAY 29
DAY 13SATURDAY, MAY 30
DAY 14SUNDAY, MAY 31
DAY 18THURSDAY, JUN 4
DAY 19FRIDAY, JUN 5
DAY 20SATURDAY, JUN 6
DAY 21SUNDAY, JUN 7
DAY 15MONDAY, JUN 1
DAY 16TUESDAY, JUN 2
DAY 17WEDNESDAY, JUN 3
MONDAY, MAY 11 TUESDAY, MAY 12 WEDNESDAY, MAY 13 THURSDAY, MAY 14 FRIDAY, MAY 15 SATURDAY, MAY 16 SUNDAY, MAY 17
LOAD YOUR BEFORE PHOTOS
NICOLEWILKINS.COM
❏ PUSH
❏ HIIT CARDIO
❏ PULL
❏ HIIT CARDIO
❏ LOWER BODY
❏ 45 MIN INTERVALS
DAY 22
WEEK 4
WEEK 5
WEEK 6
MONDAY, JUN 8
❏ METABOLICCONDITIONING
❏ INTERVAL CARDIO
❏ METABOLICCONDITIONING
DAY 23TUESDAY, JUN 9
❏ OFF ❏ OFF
❏ PUSH
❏ HIIT CARDIO
❏ PULL
❏ HIIT CARDIO
❏ LOWER BODY
❏ 45 MIN INTERVALS
❏ METABOLICCONDITIONING
❏ INTERVAL CARDIO
❏ METABOLICCONDITIONING
❏ OFF ❏ OFF
❏ PUSH
❏ HIIT CARDIO
❏ PULL
❏ HIIT CARDIO
❏ LEGS
❏ INTERVAL CARDIO
❏ METABOLICCONDITIONING
❏ INTERVAL CARDIO
❏ PUSH
❏ HIIT CARDIO
❏ PULL
❏ HIIT CARDIO
❏ METABOLICCONDITIONING
❏ INTERVAL CARDIO
❏ METABOLICCONDITIONING
❏ OFF ❏ OFF
DAY 24WEDNESDAY, JUN 10
DAY 25THURSDAY, JUN 11
DAY 26FRIDAY, JUN 12
DAY 27SATURDAY, JUN 13
DAY 28SUNDAY, JUN 14
DAY 29MONDAY, JUN 15
DAY 30TUESDAY, JUN 16
DAY 31WEDNESDAY, JUN 17
DAY 32THURSDAY, JUN 18
DAY 33FRIDAY, JUN 19
DAY 34SATURDAY, JUN 20
DAY 35SUNDAY, JUN 21
DAY 39THURSDAY, JUN 25
DAY 40FRIDAY, JUN 26
DAY 41SATURDAY, JUN 27
DAY 42SUNDAY, JUN 28
DAY 36MONDAY, JUN 22
DAY 37TUESDAY, JUN 23
DAY 38WEDNESDAY, JUN 24
WEEK 7
DAY 46THURSDAY, JULY 2
DAY 47FRIDAY, JULY 3
DAY 48SATURDAY, JULY 4
DAY 43MONDAY, JUN 29
DAY 44TUESDAY, JUN 30
DAY 45WEDNESDAY, JULY 1
UPLOAD YOURAFTER PHOTOS
GYMWORKOUTS
NICOLEWILKINS.COM
DAY 1: MONDAY - UPPER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Wide Grip Lat Pulldown (warmup) 2 15-20 / /
Pullup 4 8 / /
SUPERSETPush Press 3 8-10 / /
Reverse Grip Pulldown 3 10-12 / /
SUPERSETCable Flye 3 12-15 / /*pause and squeeze 2 seconds at the greatest stretch every rep
Cable Front Raise (rope) 3 12-15 / /
SUPERSETStanding Dumbbell Lateral Raise 3 10/10/10 (dropset) / /Pushup 3 AMRAP
SUPERSETCable Hammer Curl 3 10-12 / /Triceps Pushdown (rope) 3 12-15 / /*hold 2 seconds at the bottom and the top of each rep on both exercises here.
TRISETBicycles 3 15 (each side) / /Crunch 3 15 / /Plank Hold 3 30 seconds / /
GYM WORKOUTSPHASE 1 • WEEKS 1-3
Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.
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DAY 2: TUESDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Leg Extension 2 2x15-20 (warmup), / / 3x10/10/10 (drop set)
Squat 4 8 / /
SUPERSETDumbbell Sumo Squat 3 15 / /Dumbbell Stiff Legged Deadlift 3 15 / /
Dumbbell Bulgarian Split Squat 3 10 (each leg) / /
Hip Circle Barbell Hip Thrust 3 12 / /
TRISETLying Hamstring Curl 3 12 / /Hip Circle Seated Abductor 3 30 / /Seated Calf Raise 3 20 / /
Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.
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DAY 4: THURSDAY - UPPER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Seated Dumbbell Press 6 2x15-20 (warmup), / / 4x8
Incline Bench Press 5 1x15-20 (warmup) / / 4x15
One Arm Dumbbell Row 4 8 (each arm) / /
Barbell Curl 4 15/15 (drop set) / /
Overhead Dumbbell Triceps Extension 4 12/12 (drop set) / /
SUPERSETCable Crunch (rope) 3 15 / / Lying Leg Raise/Butt Up Combo 3 15 / /
Plank Hip Dip 3 45 seconds / /*rest 30 seconds between sets
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 5: FRIDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Leg Press 5 2x15-20 (warmup), / / 3x10/10/10
Barbell Reverse Lunge 3 10-12 (each leg) / /
SUPERSETDumbbell Squat 3 10 / / Leg Extension 3 15 / /
SUPERSETBarbell Step Up 3 12 (each leg) / / Bench Pistol Squat 3 10 (each leg) / /
SUPERSETSeated Hamstring Curl 3 15 / / Barbell Good Morning 3 15 / /
Single Leg Calf Raise (bodyweight) 3 10 (each leg) / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 6: SATURDAY - TOTAL BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Deadlift 6 2x5 (warmup), 4x6 / /
Pull-Up 4 AMRAP / /
Bench Press 4 10 / /
Standing Barbell Press 4 10 / /
Squat 4 10 / /
Hanging Twisting Knee Raise 4 12 (each side) / /
Rest 60-90 seconds after all sets unless otherwise noted.
NICOLEWILKINS.COM
DAY 1: MONDAY - PUSH (CHEST/SHOULDERS/TRICEPS)
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7
Pushup (warmup) 2 8-10
SUPERSETIncline Bench Press 3 10-12 / / /
Plate Front Raise 3 15 / / /
SUPERSETStanding Neutral Grip Shoulder Press 3 10-12 / / /Dumbbell Kickback 3 15 / / /
Single Arm Cable Lateral Raise 3 10 (each arm) / / /
SUPERSETIncline Dumbbell Flye 3 12-15 / / /Incline Barbell Triceps Extension 3 10-12 / / /
SUPERSETBench Tuckup 3 20 / / /Hollow Rock 3 20 / / /Weighted Oblique Twist 3 15 (each side) / / /
GYM WORKOUTSPHASE 2 • WEEKS 4-7
Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.
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DAY 2: TUESDAY - METABOLIC CONDITIONING
BODYWEIGHT EMOM -EVERY MINUTE ON THE MINUTE.At the start of Minute 1, start an exercise. Whatever time you have left of that minute is your rest.At the start of Minute 2, start that exercise, etc.
PERFORM 5 ROUNDS OF: MINUTE 1: 10 Front Squat
MINUTE 2: 10 Squat
MINUTE 3: 10 Barbell Row
MINUTE 4: 10 Standing Barbell Shoulder Press
MINUTE 5: Dumbbell Bench Press
MINUTE 6: Rest
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DAY 4: THURSDAY - PULL (BACK/BICEPS/REAR DELTS)
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7
SUPERSETWide Grip Pulldown 5 2x15-20 (warmup), / / / 3x10-12Reverse Grip Pulldown 5 2x15-20 (warmup), / / / 3x10-12
Barbell Row 2 8-12 / / /
Reverse Grip Barbell Row 2 8-12 / / /
SUPERSETClose Grip Cable High Row 3 15 / / /*Pause for 2 seconds at the top and the bottom of each rep.
Barbell Curl 3 10-12 / / /
SUPERSETIncline Dumbbell Row 3 10-12 / / /Incline Dumbbell Curl 3 12-15 / / /
Lying Cable Curl 3 12-15 / / /
Bent Over Dumbbell High Row 3 12 / / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 5: FRIDAY - METABOLIC CONDITIONING
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7
Dumbbell Pushup to Row 1 10,9,8,7,6,5,4,3,2,1 / / /
Goblet Squat 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Push Press 1 10,9,8,7,6,5,4,3,2,1 / / /
Jump Squat 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Bench Press 1 10,9,8,7,6,5,4,3,2,1 / / /
Pushup 1 10,9,8,7,6,5,4,3,2,1
Dumbbell Thruster 1 10,9,8,7,6,5,4,3,2,1 / / /
Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible./wk 4
NICOLEWILKINS.COM
DAY 6: SATURDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7
Squat 5 2x15-20 (warmup), / / / 3x10
Barbell Sumo Squat 3 15 / / /
SUPERSETBarbell Walking Lunge 3 12 (each leg) / / /Barbell Good Morning 3 12 / / /
Barbell Lateral Lunge 3 10 (each leg) / / /
Barbell Curtsy Lunge 3 10-12 (each leg) / / /
SUPERSETSingle Leg Lying Hamstring Curl 3 10 (each leg) / / /Prone Hamstring Curl 3 10 / / /
Seated Calf Raise 3 20 / / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
AT-HOMEWORKOUTS
(FULL EQUIPMENT)
NICOLEWILKINS.COM
DAY 1: MONDAY - UPPER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Band Assisted Pullup 2 5 (warmup) / /
SUPERSETReverse Grip Barbell Row 3 10-12 / /
Neutral Grip Dumbbell Push Press 3 8-10 / /
SUPERSETDumbbell Flye 3 12-15 / /*pause 2 seconds at the greatest stretch every rep
Dumbbell Front Raise 3 12-15 / /
SUPERSETStanding Dumbbell Lateral Raise 3 10/10/10 (dropset) / /Pushup 3 AMRAP
SUPERSETDumbbell Hammer Curl 3 10-12 / /Resistance Band Triceps Pushdown 3 12-15 / /*hold 2 seconds at the bottom and the top of each rep on both exercises here.
TRISETStraddle Up 3 10 / /Situp 3 15 / /Bicycles 3 15 (each side) / /
AT-HOME WORKOUTSPHASE 1 • WEEKS 1-3
Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.
NICOLEWILKINS.COM
DAY 2: TUESDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Bodyweight Jump Squat 3 15 / /
Dumbbell Goblet Squat 3 10/10/10 (drop set) / /
SUPERSETSquat 5 15,12,10.8,6 / /Hip Circle Seated Abductor 5 30 / /
SUPERSETDumbbell Sumo Squat 3 15 / /Dumbbell Stiff Legged Deadlift 3 15 / /
Bulgarian Split Squat 3 10 (each leg) / /
SUPERSETExercise Ball Lying Hamstring Curl 3 15 / /Exercise Ball Glute Raise 3 15 / /
Seated Dumbbell Calf Raise 3 20 / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 4: THURSDAY - UPPER BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Incline Bench Press 6 2x15-20 (warmup), / / 4x10
Dumbbell Z Press 4 12 / /
One Arm Dumbbell Row 4 8 (each arm) / /
Barbell Curl 3 12/12 (drop set) / /
Seated Overead Dumbbell Triceps Extension 3 12/12 (drop set) / /
SUPERSETStraddle Up 3 15 / / Lying Leg Raise/Butt Up Combo 3 15 / /
Plank Hip Dip 3 45 seconds / /*rest 30 seconds between sets
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 5: FRIDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USEDWK1 / WK2 / WK3
Leg Swings (warmup) 2 15 / /
Dumbbell Thruster 4 12 / /
Barbell Reverse Lunge 3 10-12 (each leg) / /
SUPERSETWall Sit 3 30, 45, 60 (seconds) / / Barbell Sumo Squat 3 15 / /
3 12 (each leg) / / SUPERSETBarbell Step Up Bench Pistol Squat 3 10 (each leg) / /
Nordic Curl 3 10 / /
Barbell Good Morning 3 15 / /
Single Leg Calf Raise (bodyweight) 3 15 (each leg) / /*pause at the bottom and top of every rep for 2 seconds
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 6: SATURDAY - TOTAL BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Deadlift 6 2x5 (warmup), 4x6 / /
Pull-Up 4 AMRAP
Bench Press 4 8-12 / /
Standing Barbell Press 4 8-12 / /
Front Squat 4 8-12 / /
Double Crunch 4 15 / /
Rest 60-90 seconds after all sets unless otherwise noted.
NICOLEWILKINS.COM
DAY 1: MONDAY - PUSH (CHEST/SHOULDERS/TRICEPS)
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7
SUPERSETDolphin Push Up 2 10 / / /
Down Down Up Up 2 20 (total) / / /
SUPERSETIncline Bench Press 3 10-12 / / /Kneeling Dumbbell Lateral Raise 3 15 / / /
SUPERSETStanding Neutral Grip Shoulder Press 3 10-12 / / /Dumbbell Kickback 3 15 / / /
SUPERSETDumbbell Flye 3 12-15 / / /Lying Triceps Extension 3 10-12 / / /
TRISETBench Tuckup 3 20 / / /Hollow Rock 3 20 / / /Weighted Oblique Twist 3 15 (each side) / / /
Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.
AT-HOME WORKOUTSPHASE 2 • WEEKS 4-7
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DAY 2: TUESDAY - METABOLIC CONDITIONING
BODYWEIGHT EMOM -EVERY MINUTE ON THE MINUTE.At the start of Minute 1, start an exercise. Whatever time you have left of that minute is your rest.At the start of Minute 2, start that exercise, etc.
PERFORM 5 ROUNDS OF: MINUTE 1: 10 Front Squat
MINUTE 2: 10 Squat
MINUTE 3: 10 Barbell Row
MINUTE 4: 10 Standing Barbell Shoulder Press
MINUTE 5: Dumbbell Bench Press
MINUTE 6: Rest
NICOLEWILKINS.COM
DAY 4: THURSDAY - PULL (BACK/BICEPS/REAR DELTS)
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7
Exercise Band Assisted Pullup 2 5 (warmup) / / /
Negative Pullups 3 8 / / /
Alternating Dumbbell Row 2 12-15 / / /
Reverse Grip Barbell Row 2 8-12 / / /
SUPERSETDumbbell Snatch 3 10 (each arm) / / /Barbell Curl 3 10-12 / / /
3 / / /SUPERSETIncline Dumbbell High Row Incline Dumbbell Curl 3
12-1512-15 / / /
SUPERSETDumbbell Pullover 3 15 / / /Dumbbell Drag Curl 3 12-15 / / /
Exercise Ball Reverse Hyperextension 3 15 / / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 5: FRIDAY - METABOLIC CONDITIONING
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7
Dumbbell Pushup to Row 1 10,9,8,7,6,5,4,3,2,1 / / /
Goblet Squat 1 10,9,8,7,6,5,4,3,2,1 / / /
Push Press 1 10,9,8,7,6,5,4,3,2,1 / / /
Jump Squat 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Bench Press 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Thruster 1 10,9,8,7,6,5,4,3,2,1 / / /
Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.
NICOLEWILKINS.COM
DAY 6: SATURDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7
Squat (warmup) 2 2x15-20 / / /
SUPERSETSquat 3 10 / / /Barbell Sumo Squat 3 15 / / /
SUPERSETBarbell Walking Lunge 4 12 (each leg) / / /Barbell Good Morning 4 12 / / /
Barbell Lateral Lunge 3 10 (each leg) / / /
Barbell Curtsy Lunge 3 10-12 (each leg) / / /
SUPERSET*Complete both exercises with the right leg before switching to the left
Single Leg Glute Raise 3 10 (each leg) / / /Single Leg Stiff Legged Deadlift 3 10 (each leg) / / /
Dumbbell Standing Calf Raise 3 20 / / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
AT-HOMEWORKOUTS
(DUMBBELLS ONLY)
NICOLEWILKINS.COM
DAY 1: MONDAY - UPPER BODY
EXERCISE SETS REPS WEIGHT USEDWK1 / WK2 / WK3
Pushup (warmup) 2 8 / /
Manmakers 3 8 / /
SUPERSETPlank High Row 3 10 (each arm) / /
Dumbbell Push Press 3 8-10 / /
SUPERSETDumbbell Floor Flye 3 12-15 / /*pause 2 seconds at the top and squeeze
Dumbbell Front Raise 3 12-15 / /
SUPERSETStanding Dumbbell Lateral Raise 3 10/10/10 (dropset) / /Pushup 3 AMRAP
SUPERSETDumbbell Hammer Curl 3 10-12 / /Pike Triceps Pushup 3 12-15 / /
SUPERSETStraddle Up 3 10 / /Bicycles 3 15 (each side) / /
DUMBBELL/BODYWEIGHTAT-HOME WORKOUTSPHASE 1 • WEEKS 1-3
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 2: TUESDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USEDWK1 / WK2 / WK3
Bodyweight Jump Squat (warmup) 2 15 / /
Dumbbell Goblet Squat 3 25 / /
SUPERSETDumbbell Squat 4 12-15 / /Clamshells 4 20 (each leg) / /
SUPERSETDumbbell Sumo Squat 3 15 / /Dumbbell Stiff Legged Deadlift 3 15 / /
Dumbbell Bulgarian Split Squat 3 10 (each leg) / /
SUPERSETGlute Bridge with Leg Abduction 3 15 / /Lying Dumbbell Hamstring Curl 3 15 / /
Seated Dumbbell Calf Raise 3 20 / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 4: THURSDAY - UPPER BODY
EXERCISE SETS REPS WEIGHT USEDWK1 / WK2 / WK3
Dumbbell Z Press 6 2x15-20 (warmup), / /4x12
Dumbbell Floor Press 4 15 / /
One Arm Dumbbell Row 4 8 (each arm) / /
Dumbbell Curl 21s 4 7/7/7 / /
Dumbbell Lying Triceps Extension 4 15 / /
SUPERSETStraddle Up 3 15 / / Lying Leg Raise/Butt Up Combo 3 15 / /
Plank Hip Dip 3 45 seconds / /*rest 30 seconds between sets
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 5: FRIDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USEDWK1 / WK2 / WK3
Leg Swings (warmup) 2 15 / /
Dumbbell Thruster 4 12 / /
Dumbbell Reverse Lunge 3 12 (each leg) / /
SUPERSETWall Sit 3 30, 45, 60 (seconds) / / Dumbbell Sumo Squat 3 15 / /
SUPERSET180 Squat Jump 3 12 (each side) / / Chair Assisted Pistol Squat 3 10 (each leg) / /
SUPERSETNordic Curl 3 10 / / Single Leg Stiff Legged Deadlift 3 15 (each leg) / /
Single Leg Calf Raise (bodyweight) 3 10 (each leg) / /*pause at the bottom and top of every rep for 2 seconds
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 6: SATURDAY - TOTAL BODY
EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3
Bodyweight Squat 2 20 / /
Dumbbell Overhead Squat 4 12 / /
Unbroken Dumbbell Hang Snatch 4 12 (each arm) / /
Alternating Dumbbell Row 4 15 (each arm) / /
Dolphin Pushup 4 12-15 / /
Standing Dumbbell Press 4 12 / /
Double Crunch 4 12 / /
Rest 60 seconds after all sets unless otherwise noted.
NICOLEWILKINS.COM
DAY 1: MONDAY - PUSH (CHEST/SHOULDERS/TRICEPS)
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7
3 / / /SUPERSETDolphin Push Up Down Down Up Up 3
10 20 (total) / / /
SUPERSETDumbbell Floor Press 3 10-12 / / /Knelling Dumbbell Lateral Raise 3 15 / / /
3 15 / / /SUPERSETDecline Dumbbell Floor Flye Alternating Dumbbell Front Raise 3 15 (each arm) / / /
SUPERSETSplit Stance Dumbbell Shoulder Press 3 15 / / /Dumbbell Kickback 3 12 / / /
TRISETCrab Reach 3 20 / / /Hollow Rock 3 20 / / /Plank Jacks 3 20 / / /
Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.
DUMBBELL/BODYWEIGHTAT-HOME WORKOUTSPHASE 2 • WEEKS 4-7
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DAY 2: TUESDAY - METABOLIC CONDITIONING
BODYWEIGHT EMOM -EVERY MINUTE ON THE MINUTE.At the start of Minute 1, start an exercise. Whatever time you have left of that minute is your rest.At the start of Minute 2, start that exercise, etc.
PERFORM 5 ROUNDS OF: MINUTE 1: 10 Dumbbell Goblet Squats
MINUTE 2: 10 Narrow Stance Dumbbell Squats
MINUTE 3: 10 Dumbbell Row
MINUTE 4: 10 Neutral Grip Standing Shoulder Press
MINUTE 5: 10 Dumbbell Floor Press
MINUTE 6: Rest
NICOLEWILKINS.COM
DAY 4: THURSDAY - PULL (BACK/BICEPS/REAR DELTS)
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7
Alternating Opposite Arm/ 3 15 / / / Opposite Leg Raise (warmup)
Dumbbell Pendlay Row 3 12-15 / / /
3 15 (each arm) / / /SUPERSETDumbbell SnatchTwo Angle Dumbbell Curl 3 10-12 / / /
3 10-12 (each arm) / / /SUPERSETOne Arm Dumbbell Row Dumbbell Chair Preacher Curl 3 12-15 / / /
Reverse Grip Dumbbell Row 3 8-12 / / /
SUPERSETFloor Pullover 3 15 / / /Dumbbell Drag Curl 3 12-15 / / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
NICOLEWILKINS.COM
DAY 5: FRIDAY - METABOLIC CONDITIONING
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7
Dumbbell Pushup to Row 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Sumo Squat 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Push Press 1 10,9,8,7,6,5,4,3,2,1 / / /
Jump Squat 1 10,9,8,7,6,5,4,3,2,1 / / /
Dumbbell Floor Press 1 10,9,8,7,6,5,4,3,2,1 / / /
Pushup 1 10,9,8,7,6,5,4,3,2,1
Dumbbell Thruster 1 10,9,8,7,6,5,4,3,2,1 / / /
Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.
NICOLEWILKINS.COM
DAY 6: SATURDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7
SUPERSET (warmup)Leg Swings 2 15/15 / / /Bodyweight Squat 2 15 / / /
2 10 (each leg) / / /SUPERSETChair Pistol Squat JumpsBodyweight Single Leg Chair Hip Thrust 2 15 (each leg) / / /
SUPERSETDumbbell Squat 4 15 / / /Dumbbell Sumo Pulse Squat 4 15 / / /
Dumbbell Stiff Legged Deadlift 21s 3 7/7/7 / / /
Dumbbell Curtsy Lunge To Lunge 3 10 (each leg) / / /
3 10 (each leg) / / /
TRISET*Complete both exercises with the right leg before switching to the left
One Leg Lateral Lunge (chair) Karate Kicks 3 45 seconds (each leg) / / /
3 / / /Single Leg Glute Raise 10 (each leg)
Dumbbell Standing Calf Raise 3 20 / / /
Rest 60 seconds after all sets/supersets unless otherwise noted.
CARDIOWORKOUTS
NICOLEWILKINS.COM
EQUIPMENT NEEDEDNone
TIME30 Minutes
Perform 40 seconds of work,20 seconds of rest, for 5 rounds.Rest for 60 seconds between rounds.
PERFORM 5 ROUNDS OF: • Skaters• Jump squats• Mountain climbers• High knees• Burpees
SKY ROCKET
EQUIPMENT NEEDEDNone
TIME30 Minutes
BODYWEIGHT EMOM -EVERY MINUTE ON THE MINUTE.Perform required number of each exercise. The remaining time within the minuteis your rest. Begin again at the top ofthe next minute. Repeat each exercise3x. Rest 60 seconds before next exercise.
PERFORM 3 ROUNDS OF: • 30 Jumping jacks
• 60 seconds rest
PERFORM 3 ROUNDS OF: • 40 Butt kicks
• 60 seconds rest
PERFORM 3 ROUNDS OF: • 30 Plank jacks
• 60 seconds rest
PERFORM 3 ROUNDS OF: • 5 Burpees
• 60 seconds rest
PERFORM 3 ROUNDS OF: • 50 Mountain Climbers
• 60 seconds rest
PERFORM 3 ROUNDS OF: • 10 Skaters
• 60 seconds rest
PERFORM 3 ROUNDS OF: • 20 high knees
• 60 seconds rest
THIRD TIMESA CHARM EQUIPMENT NEEDED
None
TIME30 Minutes
PERFORM 2 ROUNDS OF:• 400m jog around the track at 50%• 400m run around the track at 75%• 400m walk around the track
PERFORM 10 ROUNDS OF:• 100m sprint at 100%• 100m walk
COOLDOWN
• 400m jog (1 lap around the track)• 400m walk (1 lap around the track)
THE END ZONE
30-MINUTEHIIT CARDIO WORKOUTS
NICOLEWILKINS.COM
EQUIPMENT NEEDEDTreadmill
TIME30 Minutes
WARMUP• 3 minute walk at 3.0mph, 6% incline
PERFORM 8 ROUNDS OF:• 1 minute jog at 4.5-5.5mph, 1% incline• 1 minute sprint at 7.0-9.0mph,1% incline
• 1 minute walking lunge at 1.5mph,1% incline
COOLDOWN • 3 minute walk at 3.0mph, 6% incline
TREADMILL
EQUIPMENT NEEDEDSpin Bike
TIME30 Minutes
WARMUP• Seated 3 minutes at 85 RPM
(light tension)
• Seated 1 minute at 85 RPM(moderate tension)
• Standing 2 minutes at 65 RPM(heavy tension)
• Seated increase resistance every30 seconds for 4 minutes at 85 RPM(moderate tension)
• Standing increase resistance every1 minute for 3 minutes at 70 RPM(heavy tension)
• Seated 3 minutes at 100 RPM(light tension)
• Seated increase resistance every30 seconds for 4 minutes at 80 RPM(moderate tension)
• Standing increase resistance every1 minute for 3 minutes at 60 RPM(heavy tension)
• Seated increase resistance every30 seconds for 4 minutes at 75 RPM(moderate tension)
COOLDOWN • Cooldown 3 minutes at 90 RPM
(light tension)
KEEP SPINNINGAND WINNING
30-MINUTEHIIT CARDIO WORKOUTS
NICOLEWILKINS.COM
EQUIPMENT NEEDEDNone
TIME45 Minutes
Perform 10 rounds or until you reach45 minutes (warmup and cooldownonly perform once)
WARMUP• 800m jog (1 lap around the track)
or walk 3 minutes
PERFORM 10 ROUNDS OF:• 200m sprint• 20 bodyweight squats• 15 mountain climbers each leg(30 total)
• 10 pushups• 5 jump lunges each leg (10 total)
COOLDOWN • 400m jog (1 lap around track) or 3 minute walk
THE EFFORT ZONEEQUIPMENT NEEDEDNone
TIME45 Minutes
PERFORM 7 ROUNDS OF: • 30 seconds reverse lunges• 20 seconds skipping• 10 seconds rest
• 30 seconds up up down down in plank• 20 seconds plank in and out• 10 seconds rest
• 30 seconds sumo squats• 20 seconds sumo squat jumps• 10 seconds rest
• 30 seconds high knees• 20 seconds toe taps• 10 seconds rest
• 30 seconds bunny hops in place• 20 seconds burpees• 10 seconds rest
• 30 seconds jumping jacks• 20 seconds wall sit• 10 seconds rest
• 1 minute rest
30/20/10 CIRCUITEQUIPMENT NEEDEDNone
TIME45 MinutesRest 1 minute between each Tabata
PERFORM 8 ROUNDS OF:20 seconds high knees10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds jumping jacks10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds butt kicks10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds burpees10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds jump rope10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds toe taps10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds mountain climbers10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds jump squats10 seconds rest
PERFORM 8 ROUNDS OF:20 seconds plank knee to elbow (quick)10 seconds rest
TOMATO TABATA
45-MINUTEINTERVAL CARDIO WORKOUTS
NICOLEWILKINS.COM
EQUIPMENT NEEDEDTreadmill
TIME45 Minutes
PERFORM 2 ROUNDS OF:• 2 minutes at 3.0 mph, 10% incline• 2 minutes at 5.0 mph, 5% incline• 2 minutes at 6.5 mph, 0% incline
PERFORM 5 ROUNDS OF:• 2 minutes at 6.0-8.0 mph, 1% incline• 1 minute recovery at 3.0-4.0 mph, 0% incline
PERFORM 7 ROUNDS OF (NO HANDS):• 1 minute at 3.0 mph, 10% incline• 1 minute at 2.5 mph, 15% incline
COOLDOWN • 4 minutes at 3.0 mph, 5% incline
TRAIL BLAZEREQUIPMENT NEEDEDTreadmill
TIME45 Minutes
• 5 minutes at 4.0-5.0 mph, incline 3%• 3 minutes at 3.4 mph, incline 7%• 2 minutes at 3.2 mph, incline 10%• 2 minutes at 2.8 mph, incline 15%• 3 minutes at 3.2 mph, incline 9%• 3 minutes at 3.0 mph, incline 12%• 4 minutes at 3.4 mph, incline 7%• 4 minutes at 3.2 mph, incline 10%• 4 minutes at 2.8 mph, incline 15%• 5 minutes at 3.2 mph, incline 9%• 5 minutes at 3.0 mph, incline 12%• 5 minutes at 5.0 mph, incline 1%
HILL CLIMB
45-MINUTEINTERVAL CARDIO WORKOUTS
NUTRITIONMEAL PLANS
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2
Height: Under 5'4 Weight: Under 130 lbs
MEAL 1OPTION 1
• (½ LP) 3 egg whites
• (F) 2 egg yolks
• (SC) 2 slices Ezekiel bread (or other sprouted grains bread)
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (½ LP) 6 oz nonfat plain Greek yogurt
• (½ LP) .5 scoop nPower Nutrition Protein Isolate
• (½ F) 7g ghee
MEAL 3OPTION 1
• (½ FP) 2 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ FR) 100g raspberries
OPTION 2
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (F) 16g almond butter
• (FR) 1 medium 6” banana
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (D) 1 slice cheese slice
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2
Height: Under 5'4 Weight: Under 130 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (FR) 1 medium apple
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5220 calories, 26g protein, 29g carbs, 0g fat
All Other Meals319 calories, 26g protein, 29g carbs, 11g fat
DAILYTOTALS
1496 calories,130g protein,145g carbs,
44g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 2 • WEEKS 3-4
Height: Under 5'4 Weight: Under 130 lbs
MEAL 1OPTION 1
• (2 ⁄3 LP) 4 egg whites
• (½ F) 1 egg yolk
• (SC) 40g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (1 LP) 6 egg whites
• (½ F) 7g ghee
MEAL 3OPTION 1
• (½ FP) 2 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (½ SC) 50g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
OPTION 2
• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 2 • WEEKS 3-4
Height: Under 5'4 Weight: Under 130 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (FR) 1 medium apple
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (¾ SC) 3 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1 SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5200 calories, 26g protein, 24g carbs, 0g fat
All Other Meals281 calories, 26g protein, 24g carbs, 9g fat
DAILYTOTALS
1324 calories,130g protein,120g carbs,
36g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 3 • WEEKS 5-7
Height: Under 5'4 Weight: Under 130 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (½ F) 1 egg yolk
• (½ SC) 20g oatmeal
MEAL 2OPTION 1
• (½ SC) 1 slice Ezekiel bread (or other sprouted grains bread)
• (1 LP) 6 egg whites
• (½ F) 7g ghee
MEAL 3OPTION 1
• (FP) 4 oz 93% lean ground turkey
• (½ D) 16g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (½ SC) 50g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
OPTION 2
• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (½ SC) English muffin
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 3 • WEEKS 5-7
Height: Under 5'4 Weight: Under 130 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (½ SC) 2 oz red potato
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (½ FR) 100g blueberries
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (¾ SC) 3 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1 SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5188 calories, 28g protein, 19g carbs, 0g fat
All Other Meals242 calories, 28g protein, 19g carbs, 6g fat
DAILYTOTALS
1156 calories,140g protein,
95g carbs,24g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 1 • WEEKS 1-2
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 1OPTION 1
• (2 ⁄3 LP) 4 egg whites
• (F) 2 egg yolks
• (SC) 2 slices Ezekiel bread (or other sprouted grains bread)
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (½ LP) 6 oz nonfat plain Greek yogurt
• (½ LP) .5 scoop nPower Nutrition Protein Isolate
• (F) 14g ghee
MEAL 3OPTION 1
• (¾ FP) 3 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (FR) 200g raspberries
OPTION 2
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (F) 16g natural almond butter
• (½ FR) ½ medium 6” banana
• (½ SC) 20g oatmeal
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (D) 1 slice cheese slice
• (½ V) 50g tomato
• (¼ V) 25g lettuce
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 1 • WEEKS 1-2
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium apple
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5244 calories, 28g protein, 33g carbs, 0g fat
All Other Meals352 calories, 28g protein, 33g carbs, 12g fat
DAILYTOTALS
1652 calories,140g protein,165g carbs,
48g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 2 • WEEKS 3-4
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (½ F) 1 egg yolk
• (SC) 40g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (LP) 6 egg whites
• (½ F) 7g ghee
MEAL 3OPTION 1
• (FP) 4 oz 93% lean ground turkey
• (½D) 14g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ FR) 100g raspberries
OPTION 2
• (1½ SC, F, LP) 1.5 servings Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (½ F) 1oz avocado
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 2 • WEEKS 3-4
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (FR) 1 medium apple
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1¼ SC) 125g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5224 calories 28g protein, 28g carbs, 0g fat
All Other Meals314 calories, 28g protein, 28g carbs, 10g fat
DAILYTOTALS
1480 calories,140g protein,140g carbs,
40g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 3 • WEEKS 5-7
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (½ F) 1 egg yolk
• (SC) 40g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (LP) 6 egg whites
• (½ F) 7g ghee
MEAL 3OPTION 1
• (FP) 4 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (½ SC) 75g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ FR) 100g raspberries
OPTION 2
• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (½ FR) 150g raspberries
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (½ F) 1 oz avocado
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 3 • WEEKS 5-7
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (V) 100g zucchini
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (½ SC) 1 Lundberg brown rice cake
• (OC) 2 tbsp sugar-free jelly
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1¼ SC) 125g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5220 calories, 30g protein, 25g carbs, 0g fat
All Other Meals292 calories, 30g protein, 25g carbs, 8g fat
DAILYTOTALS
1388 calories,150g protein,125g carbs,
32g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 1 • WEEKS 1-2
Height: Over 5'6 Weight: Over 150 lbs
MEAL 1OPTION 1
• (2 ⁄3 LP) 4 egg whites
• (F) 2 egg yolks
• (SC) 2 slices Ezekiel bread (or other sprouted grains bread)
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (¾ LP) 9 oz nonfat plain Greek yogurt
• (½ LP) .5 scoop nPower Nutrition Protein Isolate
• (F) 14g ghee
MEAL 3OPTION 1
• (FP) 4 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (1¼ SC) 125g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ FR) 100g raspberries
• (½ FR) 175g cantaloupe
OPTION 2
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (F) 16g natural almond butter
• (½ FR) ½ medium 6” banana
• (¾ SC) 30g oatmeal
OPTION 2
• (½F, LP) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (D) 1 slice cheese slice
• (½ V) 50g tomato
• (¼ V) 25g lettuce
• (½ V) 150g cucumber
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 1 • WEEKS 1-2
Height: Over 5'6 Weight: Over 150 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (½ F) 28g classic hummus
• (½ V) 5ml olive oil
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (1½ FR) 1 large apple
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (1½ SC) 6 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1¾ SC) 175g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5268 calories, 30g protein, 37g carbs, 0g fat
All Other Meals394 calories, 30g protein, 37g carbs, 14g fat
DAILYTOTALS
1844 calories,150g protein,185g carbs,
56g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 2 • WEEKS 3-4
Height: Over 5'6 Weight: Over 150 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (F) 2 egg yolks
• (SC) 40g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (LP) 6 egg whites
• (V) 100g spinach
• (½ F) 7g ghee
MEAL 3OPTION 1
• (FP) 4 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (FR) 200g raspberries
OPTION 2
• (SC, ½ F, ½ LP) 1.5 servings Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (½ FR) 150g strawberries
• (F) 16g natural almond butter
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (F) 2oz avocado
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 2 • WEEKS 3-4
Height: Over 5'6 Weight: Over 150 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (SC) 4 oz red potato
• (½ F) 28g classic hummus
• (V) 100g zucchini
MEAL 5/POSTWORKOUT
OPTION 1
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (FR) 1 medium apple
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (LP) 4 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5248 calories, 30g protein, 32g carbs, 0g fat
All Other Meals356 calories, 30g protein, 32g carbs, 12g fat
DAILYTOTALS
1672 calories,150g protein,160g carbs,
48g fat
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 3 • WEEKS 5-7
Height: Over 5'6 Weight: Over 150 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (½ F) 1 egg yolk
• (SC) 40g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (LP) 6 egg whites
• (F) 14g ghee
MEAL 3OPTION 1
• (FP) 4 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (FR) 200g raspberries
OPTION 2
• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (½ FR) 150g raspberries
• (½ F) 8g natural almond butter
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (½ F) 1 oz avocado
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 3 • WEEKS 5-7
Height: Over 5'6 Weight: Over 150 lbs
MEAL 4OPTION 1
• (1¼ LP) 5 oz cod
• (SC) 4 oz red potato
• (V) 100g zucchini
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (SC) 2 Lundberg brown rice cakes
OPTION 2
• (FP) 1 serving Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (1¼ LP) 5 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5244 calories, 32g protein, 29g carbs, 0g fat
All Other Meals325 calories, 32g protein, 29g carbs, 9g fat
DAILYTOTALS
1544 calories,160g protein,145g carbs,
36g fat
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2
Height: Under 5'10 Weight: Under 190 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (1½ F) 3 egg yolks
• (SC) 2 slices Ezekiel bread (or other sprouted grains bread)
• (V) 100g spinach
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (¾ LP) 9 oz nonfat plain Greek yogurt
• (LP) 1 scoop nPower Nutrition Protein Isolate (either flavor)
• (2 F) 32g natural peanut butter
MEAL 3OPTION 1
• (1½ FP) 6oz 93% lean ground turkey
• (½ D) 16g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ F) 1 oz avocado
• (½ FR) 100g raspberries
• (½ FR) 175g cantaloupe
OPTION 2
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (F) 16g natural almond butter
• (½ FR) ½ medium 6” banana
• (SC) 40g oatmeal
OPTION 2
• (LP, F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (D) 1 slice cheese slice
• (½ F) 1 oz avocado
• (½ V) 50g tomato
• (¼ V) 25g lettuce
• (½ V) 150g cucumber
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2
Height: Under 5'10 Weight: Under 190 lbs
MEAL 4OPTION 1
• (LP) 4 oz cod
• (1½ SC) 6 oz red potato
• (½ F) 28g classic hummus
• (½ F) 5ml olive oil
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (2 FR) 200g grapes
OPTION 2
• (FP) 1.5 servings Turkey Meatballs (SEE RECIPE)
• (1½ SC) 6 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (1½ LP) 6 oz chicken breast
• (1¾ SC) 175g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5308 calories 36g protein, 41g carbs, 0g fat
All Other Meals452 calories, 36g protein, 41g carbs, 16g fat
DAILYTOTALS
2116 calories,180g protein,205g carbs,
64g fat
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 2 • WEEKS 3-4
Height: Under 5'10 Weight: Under 190 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (F) 2 egg yolks
• (1½ SC) 60g oatmeal
• (SC) 40g oatmeal
• (½ V) 50g spinach
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (1½ LP) 9 egg whites
• (½ V) 50g pepper (any color)
• (½ V) 5 cherry tomatoes
• (½ F) 7g ghee
• (½ F) 1 oz avocado
MEAL 3OPTION 1
• (1½ FP) 4 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (1¼ SC) 125g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ FR) 200g raspberries
• (½ FR) 150g cantaloupe
OPTION 2
• (SC, ½ F, ½ LP) 1.5 servings Black Bean Brownies (SEE RECIPE)
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (½ FR) 150g strawberries
• (F) 16g natural almond butter
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (F) 2oz avocado
• (½ LP) 113g nonfat cottage cheese
• (OC) 1 pickle
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 2 • WEEKS 3-4
Height: Under 5'10 Weight: Under 190 lbs
MEAL 4OPTION 1
• (1¼ LP) 5 oz cod
• (1¼ SC) 5 oz red potato
• (½ F) 28g classic hummus
• (V) 100g zucchini
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (SC) 2 Lundberg brown rice cakes
• (OC) 2 tbsp sugar-free jelly
OPTION 2
• (1½ FP) 1.5 servings Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (1¼ LP) 5 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5288 calories, 36g protein, 36g carbs, 0g fat
All Other Meals405 calories, 36g protein, 36g carbs, 13g fat
DAILYTOTALS
1908 calories,180g protein,180g carbs,
52g fat
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 3 • WEEKS 5-7
Height: Under 5'10 Weight: Under 190 lbs
MEAL 1OPTION 1
• (1½ LP) 9 egg whites
• (½ F) 1 egg yolk
• (SC) 40g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (LP) 6 egg whites
• (½ LP) 99% extra lean ground turkey
• (F) 14g ghee
MEAL 3OPTION 1
• (1¼ FP) 5 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (¼ LP) 6 oz nonfat plain Greek yogurt (use as sour cream)
• (FR) 200g raspberries
OPTION 2
• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (½ FR) 150g raspberries
• (½ F) 8g natural almond butter
OPTION 2
• (1½ LP, F) 1.5 servings Tuna Patties (see recipe)
• (SC) English muffin
• (½ F) 1 oz avocado
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 3 • WEEKS 5-7
Height: Under 5'10 Weight: Under 190 lbs
MEAL 4OPTION 1
• (1¼ LP) 5 oz cod
• (1¼ SC) 5 oz red potato
• (V) 100g zucchini
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)
• (SC) 2 Lundberg brown rice cakes
OPTION 2
• (1½ FP) 1.5 servings Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (1¼ LP) 5 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5284 calories, 38g protein, 33g carbs, 0g fat
All Other Meals374 calories, 38g protein, 33g carbs, 10g fat
DAILYTOTALS
1780 calories,190g protein,165g carbs,
40g fat
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 1 • WEEKS 1-2
Height: Over 5'10 Weight: Over 190 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (1½ F) 3 egg yolks
• (SC) 2 slices Ezekiel bread (or other sprouted grains bread)
• (V) 100g spinach
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (2 D) 2 oz cream cheese
• (1½ LP) 1.5 scoops nPower Nutrition Protein Isolate (either flavor)
MEAL 3OPTION 1
• (1½ FP) 6oz 93% lean ground turkey
• (½ D) 16g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (1¾ SC) 175g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ LP) 3 egg whites
• (½ F) 1 oz avocado
• (½ FR) 100g raspberries
• (½ FR) 175g cantaloupe
OPTION 2
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (1½ F) 24g natural almond butter
• (½ FR) ½ medium 6” banana
• (SC) 40g oatmeal
OPTION 2
• (LP, F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (D) 1 slice cheese slice
• (½ F) 1 oz avocado
• (½ V) 50g tomato
• (¼ V) 25g lettuce
• (½ V) 150g cucumber
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 1 • WEEKS 1-2
Height: Over 5'10 Weight: Over 190 lbs
MEAL 4OPTION 1
• (1½ LP) 6 oz cod
• (1½ SC) 6 oz red potato
• (½ F) 28g classic hummus
• (½ F) 5ml olive oil
MEAL 5/POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (2 FR) 200g grapes
• (½ SC) 1 Lundberg rice cake
OPTION 2
• (FP) 1.5 servings Turkey Meatballs (SEE RECIPE)
• (1½ SC) 6 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (1½ LP) 6 oz chicken breast
• (2 SC) 200g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5340 calories, 40g protein, 45g carbs, 0g fat
All Other Meals493 calories, 40g protein, 45g carbs, 17g fat
DAILYTOTALS
2312 calories,200g protein,225g carbs,
68g fat
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 2 • WEEKS 3-4
Height: Over 5'10 Weight: Over 190 lbs
MEAL 1OPTION 1
• (LP) 6 egg whites
• (F) 2 egg yolks
• (1½ SC) 60g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (1½ LP) 9 egg whites
• (½ V) 50g pepper (any color)
• (½ V) 5 cherry tomatoes
• (½ F) 7g ghee
• (F) 2 oz avocado
MEAL 3OPTION 1
• (1½ FP) 6 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (1¼ SC) 125g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ LP) 6 oz nonfat plain Greek yogurt
• (½ FR) 200g raspberries
• (½ FR) 150g cantaloupe
OPTION 2
• (SC, ½ F, ½ LP) 1.5 servings Black Bean Brownies (SEE RECIPE)
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (½ FR) 150g strawberries
• (F) 16g natural almond butter
OPTION 2
• (LP, ½ F) 1 serving Tuna Patties (see recipe)
• (SC) English muffin
• (F) 2oz avocado
• (½ LP) 113g nonfat cottage cheese
• (OC) 1 pickle
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 2 • WEEKS 3-4
Height: Over 5'10 Weight: Over 190 lbs
MEAL 4OPTION 1
• (1½ LP) 6 oz cod
• (1½ SC) 6 oz red potato
• (½ F) 28g classic hummus
• (V) 100g zucchini
MEAL 5/POSTWORKOUT
OPTION 1
• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)
• (SC) 2 Lundberg brown rice cakes
• (OC) 2 tbsp sugar-free jelly
OPTION 2
• (1½ FP) 1.5 servings Turkey Meatballs (SEE RECIPE)
• (1½ SC) 6 oz sweet potato
• (V) 100g broccoli
OPTION 2
• (1½ LP) 6 oz chicken breast
• (1¾ SC) 175g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5320 calories, 40g protein, 40g carbs, 0g fat
All Other Meals446 calories, 40g protein, 40g carbs, 14g fat
DAILYTOTALS
2104 calories,200g protein, 200g carbs,
56g fat
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 3 • WEEKS 5-7
Height: Over 5'10 Weight: Over 190 lbs
MEAL 1OPTION 1
• (1½ LP) 9 egg whites
• (½ F) 1 egg yolk
• (1½ SC) 60g oatmeal
MEAL 2OPTION 1
• (SC) ½ plain bagel
• (LP) 6 egg whites
• (½ LP) 99% extra lean ground turkey
• (F) 14g ghee
• (V) 100g broccoli
MEAL 3OPTION 1
• (1½ FP) 6 oz 93% lean ground turkey
• (D) 28g feta cheese
• (V) 100g tomato
• (V) 100g mushrooms
• (SC) 100g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
OPTION 2
• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)
• (½ LP) 6 oz nonfat plain Greek yogurt (use as sour cream)
• (FR) 200g raspberries
OPTION 2
• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (½ FR) 150g raspberries
• (F) 16g natural almond butter
OPTION 2
• (1½ LP, F) 1.5 servings Tuna Patties (see recipe)
• (SC) English muffin
• (½ F) 1 oz avocado
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 3 • WEEKS 5-7
Height: Over 5'10 Weight: Over 190 lbs
MEAL 4OPTION 1
• (1½ LP) 6 oz cod
• (1½ SC) 6 oz red potato
• (V) 100g zucchini
• (½ F) 28g classic hummus
MEAL 5/POSTWORKOUT
OPTION 1
• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)
• (SC) 2 Lundberg brown rice cakes
OPTION 2
• (1½ FP) 1.5 servings Turkey Meatballs (SEE RECIPE)
• (SC) 4 oz sweet potato
• (2 V) 200g broccoli
OPTION 2
• (1½ LP) 6 oz chicken breast
• (1½ SC) 150g white rice
(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat
FOOD TYPE
On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5316 calories, 42g protein, 37g carbs, 0g fat
All Other Meals424 calories, 42g protein, 37g carbs, 12g fat
DAILYTOTALS
2012 calories,210g protein,185g carbs,
48g fat
NUTRITIONVEGAN
MEAL PLANS
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2
Height: Under 5'4 Weight: Under 130 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5220 calories, 26g protein, 29g carbs, 0g fat
All Other Meals319 calories, 26g protein, 29g carbs, 11g fat
DAILYTOTALS
1496 calories,130g protein,145g carbs,
44g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (½ SC) 1 slice Ezekiel bread
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
MEAL 3• (P) 1 Boca veggie burger
• (½ SC) 2 oz sweet potato
• (½ PC) 75g edamame
• (½ F) 1 oz avocado
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (P) 3 oz tempeh
MEAL 5/POST WORKOUT• (P) 1 scoop plant-based protein powder
• (FR) 1 medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 2 • WEEKS 3-4
Height: Under 5'4 Weight: Under 130 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5200 calories, 26g protein, 24g carbs, 0g fat
All Other Meals281 calories, 26g protein, 24g carbs, 9g fat
DAILYTOTALS
1324 calories,130g protein, 120g carbs,
36g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (½ FR) 100g raspberries
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (½ P) 7g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (½ SC) 2 oz sweet potato
• (½ PC) 75g edamame
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (P) 3 oz tempeh
MEAL 5/POST WORKOUT• (P) 1 scoop plant-based protein powder
• (FR) 1 medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 3 • WEEKS 5-7
Height: Under 5'4 Weight: Under 130 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5188 calories, 28g protein, 19g carbs, 0g fat
All Other Meals242 calories, 28g protein, 19g carbs, 6g fat
DAILYTOTALS
1156 calories,140g protein,
95g carbs,24g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (V) 100g zucchini
MEAL 2• (½ SC) 50g brown rice
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (PC) 100g brown lentils
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (P) 1 Boca veggie burger
MEAL 5/POST WORKOUT• (P) 1 scoop plant-based protein powder
• (½ FR) ½ medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 1 • WEEKS 1-2
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5244 calories, 28g protein, 33g carbs, 0g fat
All Other Meals352 calories, 28g protein, 33g carbs, 12g fat
DAILYTOTALS
1652 calories,140g protein,165g carbs,
48g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (¾ SC) 30g oatmeal
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (¾ SC) 3 oz sweet potato
• (½ PC) 75g edamame
• (½ F) 1 oz avocado
MEAL 4• (V, SC, ½ P) 1.5 servings Mexican Cauliflower Rice (SEE RECIPE)
• (P) 3 oz tempeh
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 2 • WEEKS 3-4
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5224 calories, 28g protein, 28g carbs, 0g fat
All Other Meals314 calories, 28g protein, 28g carbs, 10g fat
DAILYTOTALS
1480 calories,140g protein,140g carbs,
40g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (FR) 200g raspberries
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (½ SC) 2 oz sweet potato
• (2⁄3 PC) 112g edamame
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 3 • WEEKS 5-7
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5220 calories, 20g protein, 25g carbs, 0g fat
All Other Meals292 calories, 30g protein, 25g carbs, 8g fat
DAILYTOTALS
1388 calories, 150g protein,125g carbs,
32g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (½ SC) 20g oatmeal
MEAL 2• (SC) 100g brown rice
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (PC) 100g brown lentils
• (V) 100g cauliflower
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 1.5 Boca veggie burgers
MEAL 5/POST WORKOUT• (P) 1 scoop plant-based protein powder
• (FR) 1 medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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WOMEN’S MEAL PLAN 3PHASE 1 • WEEKS 1-2
Height: Over 5'6 Weight: Over 150 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5268 calories, 30g protein, 37g carbs, 0g fat
All Other Meals394 calories, 30g protein, 37g carbs, 14g fat
DAILYTOTALS
1844 calories,150g protein,185g carbs,
56g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (SC) 40g oatmeal
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (¾ SC) 3 oz sweet potato
• (½ PC) 75g edamame
• (F) 2 oz avocado
MEAL 4• (V, SC, ½ P) 1.5 servings Mexican Cauliflower Rice (SEE RECIPE)
• (P) 3 oz tempeh
• (½ F) 5 ml olive oil
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
• (1 ⁄3 SC) 1 Quaker rice cake
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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WOMEN’S MEAL PLAN 3PHASE 2 • WEEKS 3-4
Height: Over 5'6 Weight: Over 150 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5248 calories, 30g protein, 32g carbs, 0g fat
All Other Meals356 calories, 30g protein, 32g carbs, 12g fat
DAILYTOTALS
1672 calories,150g protein,160g carbs,
48g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (½ FR) 100g raspberries
• (½ SC) 20g oatmeal
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (½ SC) 2 oz sweet potato
• (V) 100g broccoli
• (2 ⁄3 PC) 112g edamame
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (1½ FR) 1 large apple
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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WOMEN’S MEAL PLAN 3PHASE 3 • WEEKS 5-7
Height: Over 5'6 Weight: Over 150 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5244 calories, 32g protein, 29g carbs, 0g fat
All Other Meals325 calories, 32g protein, 29g carbs, 9g fat
DAILYTOTALS
1544 calories,160g protein, 145g carbs,
36g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (½ SC) 20g oatmeal
MEAL 2• (SC) 100g brown rice
• (1½ P) 9 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (1½ PC) 150g brown lentils
• (V) 100g cauliflower
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 1.5 Boca veggie burgers
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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MEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2
Height: Under 5'10 Weight: Under 190 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5308 calories, 36g protein, 41g carbs, 0g fat
All Other Meals452 calories, 36g protein, 41g carbs, 16g fat
DAILYTOTALS
2116 calories, 180g protein, 205g carbs,
64g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (SC) 40g oatmeal
• (½ F) 8g almond butter
MEAL 2• (F, V, SC) 1.5 servings Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (¾ SC) 3 oz sweet potato
• (PC) 100g edamame
• (F) 2 oz avocado
MEAL 4• (V, SC, ½ P) 1.5 servings Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
• (½ F) 5 ml olive oil
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
• (1 ⁄3 SC) 1 Quaker rice cake
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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MEN’S MEAL PLAN 1PHASE 2 • WEEKS 3-4
Height: Under 5'10 Weight: Under 190 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5288 calories, 36g protein, 36g carbs, 0g fat
All Other Meals405 calories, 36g protein, 36g carbs, 13g fat
DAILYTOTALS
1908 calories,180g protein,180g carbs,
52g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (SC) 40g oatmeal
MEAL 2• (½ F, V, ½ SC) 1 serving Beet, Quinoa and Kale Salad (SEE RECIPE)
• (1½ P) 9 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (½ SC) 2 oz sweet potato
• (V) 100g broccoli
• (2⁄3 PC) 112g edamame
• (½ F) 5 ml coconut oil
MEAL 4• (V, SC, ½ P) 1.5 servings Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (1½ FR) 1 large apple
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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MEN’S MEAL PLAN 1 PHASE 3 • WEEKS 5-7
Height: Under 5'10 Weight: Under 190 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5284 calories, 38g protein, 33g carbs, 0g fat
All Other Meals374 calories, 38g protein, 33g carbs, 10g fat
DAILYTOTALS
1780 calories,190g protein, 165g carbs,
40g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (¾ SC) 30g oatmeal
MEAL 2• (SC) 100g brown rice
• (1½ P) 9 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (1½ P) 1.5 Boca veggie burgers
• (1½ PC) 150g brown lentils
• (V) 100g cauliflower
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 1.5 Boca veggie burgers
MEAL 5/POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (1½ FR) 1 large apple
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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MEN’S MEAL PLAN 2PHASE 1 • WEEKS 1-2
Height: Over 5'10 Weight: Over 190 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5340 calories, 40g protein, 45g carbs, 0g fat
All Other Meals493 calories, 40g protein, 45g carbs, 17g fat
DAILYTOTALS
2312 calories,200g protein,
225g carbs,68g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (1¼ SC) 50g oatmeal
• (½ F) 8g almond butter
MEAL 2• (F, V, SC) 1.5 servings Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (SC) 4 oz sweet potato
• (PC) 100g edamame
• (F) 2 oz avocado
MEAL 4• (V, SC, ½ P) 1.5 servings Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
• (½ F) 5 ml olive oil
MEAL 5/POST WORKOUT• (2 P) 2 scoops plant-based protein powder
• (FR) 1 medium banana
• (½ SC) 1 Lundberg rice cake
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
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MEN’S MEAL PLAN 2PHASE 2 • WEEKS 3-4
Height: Over 5'10 Weight: Over 190 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5320 calories, 40g protein, 40g carbs, 0g fat
All Other Meals446 calories, 40g protein, 40g carbs, 14g fat
DAILYTOTALS
2104 calories,200g protein, 200g carbs,
56g fat
MEAL 1• (F, V, P) 1 serving Tofu Scrambled Eggs (SEE RECIPE)
• (SC) 40g oatmeal
• (½ P) 1 vegan breakfast sausage
MEAL 2• (F, V, SC) 1.5 servings Beet, Quinoa and Kale Salad (SEE RECIPE)
• (P) 6 oz extra firm tofu
• (P) 15g nutritional yeast
MEAL 3• (P) 1 Boca veggie burger
• (SC) 4 oz sweet potato
• (PC) 150g edamame
• (½ F) 5 ml coconut oil
MEAL 4• (V, SC, ½ P) 1.5 servings Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
MEAL 5/POST WORKOUT• (2 P) 2 scoops plant-based protein powder
• (1½ FR) 1 large apple
• (½ SC) 1 Lundberg rice cake
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2 PHASE 3 • WEEKS 5-7
Height: Over 5'10 Weight: Over 190 lbs
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable(F) – Fat
FOOD TYPE
MEAL TOTALSPost Workout Meal/Meal 5316 calories, 42g protein, 37g carbs, 0g fat
All Other Meals424 calories, 42g protein, 37g carbs, 12g fat
DAILYTOTALS
2102 calories,210g protein, 185g carbs,
48g fat
MEAL 1• (½ SC, 2 F, V, 2 P) 1.5 servings Tofu Scrambled Eggs (SEE RECIPE)
• (¾ SC) 30g oatmeal
MEAL 2• (SC) 100g brown rice
• (1½ P) 9 oz extra firm tofu
• (1½ P) 23g nutritional yeast
MEAL 3• (1½ P) 1.5 Boca veggie burgers
• (2 PC) 200g brown lentils
• (V) 100g cauliflower
MEAL 4• (V, ½ SC, ½ P) 1 serving Mexican Cauliflower Rice (SEE RECIPE)
• (1½ P) 4.5 oz tempeh
MEAL 5/POST WORKOUT• (2 P) 2 scoops plant-based protein powder
• (1½ FR) 1 large apple
*On weighttraining days, eat this meal 30-45
minutes after your workout. On days you don’t weight train, eat this as
Meal 5.
NUTRITIONGROCERY LIST,
FOOD EXCHANGE LISTS,RECIPES
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GROCERY LISTThe list below should get you through 4 days of meals. Double the amounts below
if you prepare your food for a week in advance. You do not need to buy everything on this list -make sure to look at your meal plan, map out your meals and shop accordingly!
PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ nPower Nutrition Isolate (either flavor)❏ 1 container nonfat plain Greek yogurt❏ 2 lbs chicken breast❏ 2 lbs cod❏ 93% ground turkey❏ 1 container nonfat cottage cheese❏ 1 container turkey bacon❏ 5 oz can tuna in water (3 of these)
VEGAN PROTEINS❏ Tempeh❏ Veggie burgers/Boca Burgers❏ Nutritional yeast❏ Plant-based protein powder❏ 2 packages extra firm tofu❏ 1 package Beyond Meat Plant Based Sausage Link
CARBOHYDRATES❏ 1 bag Ezekiel bread (or other sprouted grains bread)❏ 1 bag plain bagels❏ 5 medium sweet potatoes/yams❏ 1 small bag red potatoes❏ 1 package English muffins❏ 2 cans black beans❏ 1 bag/box lentils❏ 1 bag edamame❏ 1 bag/box white rice❏ 1 bag/box brown rice❏ 1 bag/box quinoa❏ 1 bag Lundberg rice cakes❏ 1 bag Quaker rice cakes❏ 1 container oatmeal❏ 1 package whole wheat low carb tortillas❏ 1 bag frozen sweet corn kernels❏ 1 container honey❏ 1 bag coconut flour❏ 2 cans pumpkin puree (not pure pumpkin)
DAIRY/NON-DAIRY❏ 1 package 2% cheddar (or sharp cheddar) cheese❏ 1 package 2% cheddar slice cheese❏ 1 package feta cheese❏ Low-fat cream cheese❏ Cream cheese (full fat version)❏ 1 package almond cheese
FRUITS❏ 4 bananas❏ 2 containers raspberries❏ 1 container strawberries❏ 1 bag apples (green apple for recipe)❏ 1 cantaloupe❏ 1 bag grapes
VEGETABLES❏ 1 bunch green onions❏ 1 bunch broccoli❏ 2 bell peppers (green for recipe)❏ 1 bag spinach❏ 1 red onion❏ 1 container mushrooms❏ 1 bag romaine lettuce leaves/shredded lettuce/mixed greens❏ 2 Roma tomatoes❏ 1 container cherry tomatoes❏ 3 cucumbers❏ 2 bags riced cauliflower (or one head)❏ 1 bag green beans❏ 1 bag kale❏ 2 beets❏ 1 bag carrots❏ 2 zucchini
FATS❏ Coconut oil❏ Olive oil❏ 1 container hummus❏ 2 avocados❏ 1 container natural almond/peanut butter❏ 1 container ghee butter❏ 1 bag mini chocolate chips
BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 container unsweetened hemp milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water
CONDIMENTS (OPTIONAL)❏ Stevia/Baking Stevia/Baking Splenda❏ Cinnamon❏ Mustard❏ Coconut aminos❏ Vanilla extract❏ Baking soda❏ Baking powder❏ Powdered peanut butter (PB2)❏ Ground ginger❏ Hot sauce❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low-fat Italian dressing❏ Pico de Gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Cumin❏ Tumeric❏ Cilantro ❏ Ground red pepper❏ Fat-free sour cream❏ Lime juice❏ Dried basil❏ Vanilla extract❏ Italian Seasoning❏ Dried parsley❏ Dried Dill❏ Dijon mustard❏ Vegetable broth❏ Chicken broth
FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.
Pay close attention to your meal plan requirements. Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.
LEAN PROTEIN (LP)Each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.❏ 4 oz chicken breast
❏ 4 oz turkey breast
❏ 4 oz 99% extra lean ground turkey
❏ 4 oz 98% ground white chicken
❏ 1 can solid white tuna in water
❏ 4 oz pork tenderloin
❏ 4 oz ahi tuna
❏ 4 oz mahi mahi
❏ 4 oz cod
❏ 4 oz orange roughy
❏ 4 oz tilapia
❏ 4 oz scallops
❏ 4 oz shrimp
❏ 4 oz perch
❏ 4 oz flounder
❏ 4 oz halibut
❏ 4 oz red snapper
❏ 4 oz sole
❏ 4 oz grouper
❏ 4 oz swordfish
❏ 4 oz catfish
❏ 4 oz bluefish
❏ 4 oz bass
❏ 4 oz pollock
❏ 4 oz rockfish (ocean perch)
❏ 4 oz snapper
❏ 6 egg whites
❏ 4 slices turkey bacon
❏ 1 cup (245g) liquid egg whites
❏ 6 egg whites
❏ 12 oz nonfat plain Greek yogurt
❏ 225g nonfat cottage cheese
❏ 1 scoop nPower Nutrition Isolate
FATTY PROTEINS (FP)Each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.Eat one of these per day.❏ 4 oz ground buffalo/bison
❏ 4 oz steak (Filet mignon, top sirloin, flank)
❏ 4 oz ground chicken
❏ 4 oz 93% lean ground turkey
❏ 4 oz 90% ground beef
❏ 4 slices bacon
❏ 4 oz salmon
❏ 4 oz mussels
❏ 4 oz Chilean sea bass
❏ 4 oz mackerel
❏ 4 oz herring
❏ 4 oz pompano
❏ 4 oz sablefish (black cod)
❏ 4 oz carp
❏ 4 oz butterfish
❏ 4 oz anchovies
DAIRY (D)❏ 28g feta cheese
❏ 28g blue cheese
❏ 28g mozzarella cheese
❏ 28g parmesan cheese
❏ 28g cheddar cheese
❏ 1 oz cream cheese
STARCHYCARBOHYDRATES (SC)Each item is approximately25g of carbs. Measure all carbsCOOKED except hot cereal. ❏ ½ cup (40g) oatmeal
❏ 1 ⁄3 cup (40g) oat bran
❏ ¼ cup (45g) cream of rice
❏ ¼ cup (37g) grits
❏ 4 oz sweet potato
❏ 4 oz yam
❏ 4 oz red potato
❏ 4 oz russet potato
❏ 4 oz purple potato
❏ 4 oz yellow potato
❏ ½ cup (100g) brown rice
❏ ½ cup (100g) white rice
❏ ½ cup (100g) wild rice
❏ ½ cup (100g) black rice
❏ ½ cup (100g) quinoa
❏ ½ cup (100g) cous cous
❏ 3 Quaker rice cakes (plain)
❏ 2 Quaker rice cakes (flavored)
❏ 2 Lundberg rice cakes
❏ 2 corn tortillas, 6”
❏ 1 large whole wheat tortilla
❏ 2 slices Ezekiel Bread/sprouted grains bread/whole wheat bread
❏ 1 whole wheat dinner roll
❏ ½ plain bagel
❏ ½ cup (130g) kidney beans
❏ ½ cup (130g) canned black beans
❏ ½ cup (130g) black eyed peas
❏ ½ cup (130g) garbanzo beans
❏ ½ cup (130g) refried beans
❏ 6 Triscuit Original Crackers
❏ 100g whole wheat pasta
❏ 100g brown rice pasta
❏ 100g chickpea pasta
❏ 150g corn
❏ 150g green peas
❏ 250g baby carrots
❏ 215g butternut squash
❏ 150g edamame beans
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FRUIT (FR)Each item is approximately25g of carbs. Limit to 2 per dayon weight-training days, preferablyat Meal 1 and your post-workoutmeal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple
❏ 6” medium banana
❏ 200g blueberries
❏ 200g Raspberries
❏ 250g strawberries
❏ 300g cantaloupe/melon
❏ 1 medium orange
❏ 1 medium pear
❏ 200g guava
❏ 150g cherries
❏ 5 prunes
❏ 200g pineapple
❏ 140g mango
❏ 2 small peaches
❏ 350g watermelon
❏ 2 medium kiwis
❏ 1 oz box raisins
❏ 100g grapes
❏ Whole grapefruit (3-4in diameter)
❏ 40g dried fruit (no sugar added)
❏ 240g pure pumpkin
BEVERAGES❏ Water
❏ Iced or hot tea (unsweetened)
❏ Coffee
❏ Crystal light
❏ Mio
❏ Unsweetened original Almond milk/cashew milk
FATS (F)Each item is approximately 10g of fat.❏ 10 ml olive oil
❏ 10 ml canola oil
❏ 10 ml coconut oil
❏ 10 ml avocado oil
❏ 15 ml macadamia oil
❏ 10 flaxseed oil
❏ 10 ml grapeseed oil
❏ 10 ml sesame oil
❏ 10 ml Udo’s oil
❏ 16g cashew butter
❏ 16g natural peanut butter
❏ 16g natural almond butter
❏ 16g macadamia nut butter
❏ 14g butter
❏ 14g ghee
❏ 15g mayonnaise
VEGETABLES (V)Each item is approximately 10g of carbs or less (high fiber foods).Measure all cooked EXCEPT lettuce.❏ 100g green beans
❏ 100g broccoli
❏ 100g spinach
❏ 100g asparagus
❏ 100g cabbage (red/green)
❏ 100g red pepper
❏ 100g green pepper
❏ 100g yellow pepper
❏ 100g orange pepper
❏ 1 medium artichoke
❏ 100g chopped kale
❏ 100g chopped swiss chard
❏ 100g arugula
❏ 100g turnip greens
❏ 100g bok choy
❏ 100g endive
❏ 200g watercress
❏ 50g leeks
❏ 100g rhubarb
❏ 100g radishes
❏ 100g rutabagas
❏ 100g turnip
❏ 300g cucumber
❏ 100g eggplant
❏ 100g okra
❏ 100g brussels sprouts
❏ 100g tomatoes
❏ 10 cherry tomatoes
❏ 100g cauliflower
❏ 100g mushrooms
❏ 100g celery
❏ 50g onion
❏ 100g zucchini
❏ 100g romaine/mixed greens/ Iceberg lettuce
❏ 100g yellow squash
❏ 100g spaghetti squash
❏ 100g beets
❏ 8 walnut halves
❏ 15 whole cashews
❏ 15 almonds
❏ 1 oz macadamia nuts
❏ 10 pecan halves
❏ 2 oz avocado
❏ 2 oz guacamole
❏ 2 egg yolks
❏ 28g sunflower seeds
❏ 25g shelled pumpkin seeds
❏ 25g ground flaxseeds
❏ 28g peanuts
❏ 30g chia seeds
❏ 30g hemp seeds
❏ 15g pine nuts
OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard
❏ 30g salsa
❏ 16g low sugar ketchup
❏ 30g Walden Farms sugar-free syrups/dressings
❏ 30g sour cream
❏ 17g sugar free jelly
❏ 15 ml sugar free coffee creamer
❏ 4g hot Sauce
❏ 30g low fat Italian dressing
❏ 15 ml tamari
❏ 5 ml coconut aminos
❏ Sea salt
❏ Mrs. Dash
❏ Lemon
❏ Balsamic vinegar
❏ White vinegar
❏ Rice vinegar
❏ Stevia/Splenda
❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder
❏ Cooking spray
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VEGAN FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.
Pay close attention to your meal plan requirements.Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.
PROTEIN (P)Each item is approximately15g of protein.❏ 6 oz extra firm tofu
❏ 3 oz tempeh
❏ 3 oz seitan
❏ 15g nutritional yeast
❏ 1 (71g) Boca veggie burger
❏ 2 Morning Star Original sausage patties
❏ 48g textured vegetable meat protein (TVP)
❏ 4 oz Beyond Meat substitute
❏ 5 slices tofurky deli meat substitute
❏ 1 scoop plant based protein powder
PROTEIN/CARBS (PC)Each item contains more than15g of protein and carbs per serving. Count these items toward both macros. Measure all items COOKED.❏ 3 oz chickpea pasta (I used Banza brand)
❏ 150g edamame beans (soybeans)
❏ 100g lentils
❏ 150g fava beans
NON-DAIRY (ND)❏ 28g almond cheese
❏ 30g non dairy sour cream
❏ 225g plain soymilk yogurt alternative (I used the Silk brand)
FRUIT (FR)Each item is approximately 25g of carbs. Limit to 2 per dayon weight-training days, preferably at Meal 1 and your post-workout meal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple
❏ 1 medium banana (6”)
❏ 200g blueberries
❏ 200g raspberries
❏ 350g strawberries
❏ 300g cantaloupe/melon
❏ 1 medium orange
❏ 1 medium pear
❏ 200g guava
❏ 150g cherries
STARCHY CARBOHYDRATES (SC)Each item is approximately 25g of carbs.Measure all items COOKED except hot cereal.❏ ½ cup (40g) oatmeal❏ 1 ⁄3 cup (40g) oat bran
❏ ¼ cup (45g) cream of rice
❏ ¼ cup (37g) grits
❏ 4 oz sweet potato
❏ 4 oz yam
❏ 4 oz red potato
❏ 4 oz russet potato
❏ 4 oz purple potato
❏ 4 oz yellow potato
❏ ½ cup (100g) brown rice
❏ ½ cup (100g) white rice
❏ ½ cup (100g) wild rice
❏ ½ cup (100g) black rice
❏ ½ cup (100g) quinoa
❏ ½ cup (100g) couscous
❏ 3 Quaker rice cakes (plain)
❏ 2 Quaker rice cakes (flavored)
❏ 2 Lindburg rice cakes
❏ 2 6” corn tortillas
❏ 1 large whole wheat tortilla
❏ 2 slices Ezekiel or other sprouted grains/whole wheat bread
❏ ½ cup (130g) kidney beans
❏ ½ cup (130g) canned black beans
❏ ½ cup (130g black eyed peas
❏ ½ cup (130g) garbanzo beans
❏ ½ cup (130g) refried beans
❏ 6 Triscuit Original crackers
❏ 100g whole wheat pasta
❏ 100g brown rice pasta
❏ 150g corn
❏ 150g green peas
❏ 250g baby carrots
❏ 215g butternut squash
❏ 5 prunes
❏ 200g pineapple
❏ 140g mango
❏ 2 small peaches
❏ 350g watermelon
❏ 2 medium kiwis
❏ 1 oz box raisins
❏ 1 grapefruit (3-4” diameter)
❏ 40g dried fruit (no sugar added)
❏ 240g pure pumpkin
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VEGETABLES (V)Each item is approximately10g of carbs or less (high fiber foods).Measure COOKED except lettuce.❏ 100g green beans
❏ 100g broccoli
❏ 100g spinach
❏ 100g asparagus
❏ 100g cabbage (purple/green)
❏ 100g red pepper
❏ 100g green pepper
❏ 100g yellow pepper
❏ 100g orange pepper
❏ 1 medium artichoke
❏ 100g chopped kale
❏ 100g chopped swiss chard
❏ 100g arugula
❏ 100g turnip greens
❏ 100g bok choy
❏ 100g endive
❏ 200g watercress
❏ 50g leeks
❏ 100g rhubarb
❏ 100g radishes
❏ 100g rutabagas
❏ 100g turnip
❏ 300g cucumber
❏ 100g eggplant
❏ 100g okra
❏ 100g brussel sprouts
❏ 100g tomatoes
❏ 100g cauliflower
❏ 100g mushrooms
❏ 100g celery
❏ 50g onion
❏ 100g zucchini
❏ 100g romaine/mixed greens/ Iceberg lettuce
❏ 100g yellow squash
❏ 100g spaghetti squash
❏ 100g beets
OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard
❏ 30g Salsa
❏ 16g Low sugar ketchup
❏ 30g Walden Farms sugar-free syrups/dressings
❏ 17g sugar-free jelly
❏ 30g low-fat Italian dressing
❏ 5 ml coconut aminos
❏ 15 ml tamari
❏ 4g hot sauce
❏ Sea salt
❏ Mrs. Dash
❏ Lemon
❏ Balsamic vinegar
❏ White vinegar
❏ Rice vinegar
❏ Stevia/Splenda
❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder
❏ Cooking spray
BEVERAGES❏ Water
❏ Iced or hot tea (unsweetened)
❏ Coffee
❏ Crystal light
❏ Mio
❏ Unsweetened original Almond milk/cashew milk
FATS (F)Each serving isapproximately 10g of fat.❏ 10 ml olive oil
❏ 10 ml canola oil
❏ 10 ml coconut oil
❏ 10 ml avocado oil
❏ 10 flaxseed oil
❏ 10 ml grapeseed oil
❏ 10 ml sesame oil
❏ 10 ml Udo’s oil
❏ 14g vegan mayo
❏ 16g cashew butter
❏ 16g natural peanut butter
❏ 16g natural almond butter
❏ 16g macadamia nut butter
❏ 8 walnut halves
❏ 15 whole cashews
❏ 15 almonds
❏ 10 pecan halves
❏ 2 oz avocado
❏ 50g guacamole
❏ 15g sunflower seeds
❏ 25g shelled pumpkin seeds
❏ 25g ground flaxseeds
❏ 30g chia seeds
❏ 30g hemp seeds
❏ 15g pine nuts
❏ 56g classic hummus
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BREAKFAST BURRITOSERVINGS: 1
INGREDIENTS• ¼ medium bell pepper chopped
• ¼ cup red onion chopped
• 1 large whole egg
• 3 large egg whites
• 2 slices turkey bacon cooked and chopped
• ¼ cup shredded reduced fat 2% sharp cheddar cheese
• 1 whole wheat low carb tortilla (36g)
DIRECTIONS• Lightly spray pan with nonstick cooking spray
• Sauté the peppers and onions over medium-high heat until softening
• Lower temp to medium and add the eggs into the peppers and onions
• Cook to scramble until eggs are done
• Top the tortilla with egg mixture, cheese and bacon
• Roll up and enjoy right away or store in a ziplock for later!
TOTALSPER BURRITO
314 calories, 20g carbs, 29g protein, 11g fat
TURKEY MEATBALLSSERVINGS: 8 (MAKES 24 MEATBALLS)
INGREDIENTS• 2 lbs 93% lean ground turkey
• 2 eggs
• 2 cups spinach, lightly packed
• 1 green onion chopped
• 1 tbsp Italian seasoning
• 2 tsp garlic powder
• 1 tsp sea salt
DIRECTIONS• Heat oven to 400 degrees
• Add ground turkey to a large bowl
• Add eggs and spinach to a blender and process for 10 seconds and then add in the green onion. Pulse.
• Pour the spinach mixture over the meat and combine
• Add seasoning, garlic powder, salt, and stir until fully combined
• Roll into 24 golf-ball sized meatballs and place on baking sheet lined with parchment paper
• Bake about 18-20 minutes or until cooked through
TOTALSPER 3 MEATBALLS
230 calories, 32g protein, 1g carbs, 2g fat
NOTES
RECIPES
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BLACK BEAN BROWNIESSERVINGS: 9
INGREDIENTS• 40g oats
• 30g unsweetened cocoa
• 25g coconut flour
• 20g baking Splenda/Stevia
• 100g pumpkin puree (not canned pumpkin)
• 1 can (15oz) black beans (strained and rinsed thoroughly)
• 100g low fat cream cheese at room temperature
DIRECTIONS• Preheat oven to 350 degrees
• In a food processor, blend all dry ingredients until the oats are finely ground.
• Add in all the wet ingredients except for the chocolate chips, blend until mixture is smooth and beans are fully pureed.
• Spray square 8x8 pan with non-stick cooking spray, layer half the brownie mix, sprinkle half the chocolate chips, layer the rest of the mixture. Tap down the pan firmly several times to even out batter.
• Bake for about 30 minutes depending on oven. You want them to still be a bit fudge-y when they come out.
• Test the brownies by inserting a toothpick in the middle, it's ready when it comes out nearly clean.
• Remove from oven, immediately sprinkle remainder of chocolate chips on top Drag a fork across the melted chocolate chips.
• Store each brownie wrapped tightly in saran wrap in the refrigerator. (They will last up to a week)
TOTALSPER BROWNIE
135 calories, 9g protein, 18g carbs, 4g fat
• 126g liquid egg whites
• 2 large whole eggs
• 20g mini chocolate chips (half for the batter, half for on top)
• 1tsp baking powder
• 1tsp baking soda
• 2 tsp vanilla extract
• Pinch of salt
NOTES
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NOTES
VFVEGAN
FRIENDLY
TUNA PATTIESSERVINGS: 4
INGREDIENTS• 3 (5 oz) cans water packed tuna, no added salt, water drained
• 3 whole eggs
• 2 tablespoons lemon juice (about ½ a large lemon)
• ½ cup chopped red onion
• 1 teaspoon dried parsley
• ½ teaspoon dried dill
• 1 teaspoon garlic powder
DIRECTIONS• Lightly spray pan with nonstick cooking spray
• Stir all ingredients together in a medium mixing bowl
• Form into small patties with your hands (about 1½ inches in diameter).
• Cook patties over medium heat, turning occasionally until cooked all the way through.
TOTALSPER PATTY
151 calories, 24g protein, 3g fat, 5g carbs
BEET, QUINOA AND KALE SALADSERVINGS: 5
INGREDIENTS• 180g chopped kale, stems removed
• 1 cup cooked and cooled quinoa
• 1 large beet, scrubbed and grated
• ½ cup shredded carrot
• 1 green apple, cut into matchsticks
• 1 green onion, chopped
• 3 tbsp lemon juice
• 2 tbsp olive oil, divided
• 2 tbsp honey
• 1 tbsp Dijon mustard
• Salt and pepper to taste
DIRECTIONS• Mix kale leaves with 1 tbsp of the olive oil in a large bowl.
• Toss in the quinoa, beets, carrots, apple and onion.
• Whisk remaining oil, lemon juice, honey, mustard and salt and pepper together, then toss with the salad.
• Enjoy!
TOTALSPER SERVING
152 calories, 3g protein, 23g carbs, 6g fat
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NOTES
VFVEGAN
FRIENDLY
VFVEGAN
FRIENDLY
TOFU SCRAMBLED EGGS SERVINGS: 4
INGREDIENTS• 1 tsp garlic powder
• 1 package tofu, firm (19 ounces)
• 1½ cups vegetable broth
• ¼ cup nutritional yeast
• Ground pepper to taste
• 2 cups raw spinach
• ¼ cup diced tomatoes
DIRECTIONS• Drain tofu well and cut into cubes.
• Add 1 cup veggie broth to a large skillet and set to medium-high heat.
• Add tofu to heated skillet and continue to chop it up as you cook.
• Keep chopping the tofu down until you reach your desired consistency. Raise heat to high.
• Cook tofu for 10 minutes over high heat. Add more veggie broth as needed and stir well every 2 to 3 minutes.
• Reduce heat to a simmer and add the nutritional yeast, garlic powder, ground pepper spinach and tomatoes.
TOTALSPER PATTY
267 calories, 26g protein, 14g carbs, 12g fat
MEXICAN CAULIFLOWER RICE SERVINGS: 4
INGREDIENTS• ½ cup frozen sweet corn kernels
• 4 cups riced cauliflower
• ½ cup chopped green bell pepper
• ½ cup chopped onion
• ½ cup canned black beans, drained and rinsed
• ½ cup shredded almond cheese
• 2 tbsp taco seasoning
DIRECTIONS• Lightly spray pan with nonstick cooking spray and place over medium-high heat
• Cook and stir corn until blackened (about 5 minutes). Transfer to a bowl.
• Remove skillet from heat. Clean, respray and return to medium-high heat.
• Add cauliflower, pepper, onion, taco seasoning and 1 tbsp water.
• Cook and stir until veggies have mostly softened (6-8 minutes).
• Add beans and blackened corn. Cook and stir until hot and well mixed (about 1 minute).
• Serve with almond cheese on top.
TOTALSPER SERVING
152 calories, 3g protein, 23g carbs, 6g fat