Macro Friendly Meal Plan Cioppino

This past weekend, I had my photo shoot and it was quite the thrill! A big thank you again to Ultra-Spective Photography in Livermore, California for helping me capture these images! If you are local and have not checked out their work and their studio, I urge you to do so! I have to say, I was completely blown away with the entire experience. The studio is gorgeous and there are a million different scenes that can be created within the studio room for any event or session need. I am already planning my next shoot!

Coming off of the diet for the shoot needs to be done in a controlled manner (as coming off of any diet should be). It would be easy for me just to go back to maintenance calories, but this would cause unnecessary fat gain which is counter productive to all of the hard work I just put in! So my macros will slowly begin to raise over the next couple weeks. For the shoot, my macros got as low as 1,475 160-P/130-C/35-F.

This week my macros are at 1,555 calories 160-P/150-C/35-F.


Meal 1 (pre-workout) Cream of Wheat with Protein Shake
325 calories PCF 36/41/3
50g (dry weight) cream of wheat; cooked with water, salt, and stevia drops
1 Premier Nutrition Protein Shake

Meal 2 (post- workout) Protein Cereal
260 calories PCF 26/38/2
40g (dry weight) Special K Protein Plus Cereal
190g Fat Free Plus Protein Milk
Saigon Cinnamon

Meal 3- Breakfast Sausage with Cucumber Salad and Sugar Free Chai Latte
258 calories PCF 23/14/13
3 Al Fresco Country Style Chicken Sausage
150g Cucumber slices; dressed with rice wine vinegar and stevia
Chai Latte:
1 cup Silk Unsweetened Cashew Milk
1 cup Sugar Free Oregon Chai Concentrate
1 Tbsp Chia Seeds

Meal 4- Roast Chicken with Mashed Potatoes and Green Beans
232 calories PCF 26/25/2
3oz Rotisserie Chicken Breast
25g (dry weight) Instant Mashed Potatoes; cooked with water and salt only
1/2 cup green beans

Meal 5- Greek Yogurt with Peanut Butter
240 calories PCF 23/12/12
3/4 cup Plain Greek Yogurt; sweetened with stevia drops
48g Peanut Butter

Meal 6- Cioppino (San Franciscan Fisherman’s Stew)
214 calories PCF 29/21/2
2oz Cod
2oz Shrimp
1 serving Cioppino base (recipe makes 4 servings):
1/2 large onion
1 celery stalk
3 cloves garlic
1(14.5oz) can petite diced tomatoes
1 jar clam juice
4 small summer squash
1 tsp dried basil
4 cups chicken broth
1/2 Sourdough English Muffin; super toasted for dipping!