prompter: I need help creating a meal plan to build muscle while I start a new workout schedule. I am working out twice a week for about an hour Tuesday and Thursday. I am a 30yo man ~200lb and I am targeting strength exercises. I would like to prep most of my meals on Sunday night but would also like a but of variety in snacks and deserts if those are allowed. I don't want to be too strict so I can stick too it but I also want to have enough macros and proteins to get stronger. Please make a shopping list of all ingredient required and describe three meals a day plus snacks for 1 week.

assistant: Here's a sample meal plan for building muscle while working out twice a week:

Shopping list:

Brown rice
Quinoa
Whole wheat pasta
Sweet potatoes
Vegetables (e.g. broccoli, spinach, bell peppers)
Fruits (e.g. bananas, apples, berries)
Chicken breast
Turkey breast
Salmon fillets
Tuna canned in water
Almonds
Peanut butter
Greek yogurt
Eggs
Cheese (cheddar or feta)
Olive oil
Balsamic vinegar
Day 1:

Breakfast: Whole wheat pasta with scrambled eggs and vegetables (e.g. bell peppers, spinach)
Snack: Banana and almond butter
Lunch: Grilled chicken breast with brown rice and steamed vegetables
Snack: Greek yogurt with berries
Dinner: Grilled salmon with sweet potato and steamed vegetables
Dessert (optional): Baked apple slices with cinnamon and a drizzle of honey
Day 2:

Breakfast: Oatmeal with sliced bananas, almond milk, and a handful of almonds
Snack: Peanut butter and celery sticks
Lunch: Turkey breast sandwich on whole wheat bread with cheese and vegetables
Snack: Apple slices with cheddar cheese
Dinner: Quinoa stir fry with vegetables and tofu or chicken breast
Dessert (optional): Berries with Greek yogurt
Day 3:

Breakfast: Whole wheat pancakes with eggs, banana slices, and a drizzle of honey
Snack: Berries with Greek yogurt
Lunch: Tuna salad with whole wheat crackers
Snack: Carrot sticks with hummus
Dinner: Baked chicken breast with sweet potato and steamed vegetables
Dessert (optional): Dark chocolate squares
Repeat this pattern for the rest of the week. Snacks can be swapped and adjusted to your preference, but aim for a balance of protein, healthy fats, and carbohydrates. To get stronger, make sure you are consuming enough protein and carbohydrates to support your workouts and muscle growth, while also staying hydrated.

prompter: This is great, but how much should I get of each of these items in order to to make those meals? (Again, assume that I'm only shopping once a week.)

assistant: Here's a meal plan for a week to help you build muscle:

**Shopping list:**

-   Brown rice
-   Quinoa
-   Sweet potatoes
-   Leafy greens (e.g. spinach, kale, arugula)
-   Berries (e.g. blueberries, strawberries)
-   Nuts (e.g. almonds, walnuts)
-   Nut butter (e.g. almond butter)
-   Greek yogurt
-   Cottage cheese
-   Eggs
-   Chicken breast
-   Salmon
-   Beef (e.g. sirloin steak)
-   Lentils
-   Chickpeas
-   Canned tuna
-   Avocado
-   Olive oil
-   Balsamic vinegar

**Monday:**

-   Breakfast: 2 scrambled eggs with spinach and tomatoes, 1/2 sweet potato
-   Lunch: Grilled chicken breast with quinoa and steamed vegetables
-   Dinner: Grilled salmon with brown rice and steamed greens
-   Snacks: Greek yogurt with berries, a handful of almonds

**Tuesday:**

-   Breakfast: Cottage cheese with a handful of berries and a tablespoon of almond butter
-   Lunch: Grilled chicken breast with sweet potato and steamed vegetables
-   Dinner: Beef sirloin steak with quinoa and steamed greens
-   Snacks: Greek yogurt with a handful of berries, a handful of walnuts

**Wednesday:**

-   Breakfast: 2 scrambled eggs with spinach, 1/2 avocado
-   Lunch: Grilled salmon with brown rice and steamed vegetables
-   Dinner: Grilled chicken breast with quinoa and steamed greens
-   Snacks: Greek yogurt with berries, a tablespoon of almond butter with a handful of almonds

**Thursday:**

-   Breakfast: Cottage cheese with a handful of berries and a tablespoon of almond butter
-   Lunch: Lentil and vegetable salad
-   Dinner: Grilled beef sirloin steak with sweet potato and steamed greens
-   Snacks: Greek yogurt with a handful of berries, a handful of walnuts

**Friday:**

-   Breakfast: 2 scrambled eggs with spinach and tomatoes, 1/2 sweet potato
-   Lunch: Grilled salmon with quinoa and steamed vegetables
-   Dinner: Grilled chicken breast with brown rice and steamed greens
-   Snacks: Greek yogurt with berries, a handful of almonds

**Saturday:**

-   Breakfast: Cottage cheese with a handful of berries and a tablespoon of almond butter
-   Lunch: Chickpea salad with vegetables and a balsamic vinaigrette
-   Dinner: Grilled beef sirloin steak with quinoa and steamed greens
-   Snacks: Greek yogurt with berries, a handful of walnuts

**Sunday:**

-   Breakfast: 2 scrambled eggs with spinach, 1/2 avocado
-   Lunch: Grilled salmon with sweet potato and steamed greens
-   Dinner: Grilled chicken breast with quinoa and steamed vegetables
-   Snacks: Greek yogurt with berries, a tablespoon of almond butter with a handful of almonds

Incorporating protein-rich foods like chicken, salmon, beef, eggs, yogurt, and nuts will help you build muscle, while carbohydrates from sweet potatoes, brown rice, quinoa, and berries will provide the energy you need to power through your workouts. You can adjust portion sizes based on your calorie needs and fitness goals.

prompter: What are some ingredients of foods i should absolutely not eat, based on my diet and workout?

assistant: You must absolutely avoid all junk foods such as:

- Fried potatoes
- Donuts
- Cakes
- Coca Cola

And in general all highly processed foods.

assistant: To help build muscle while starting a new workout schedule, a meal plan that focuses on high-protein foods and includes enough carbohydrates to fuel your workouts is essential. Here is a sample meal plan and shopping list that includes three meals a day and snacks for one week:

Shopping List:

Boneless chicken breast
Ground turkey
Salmon fillets
Eggs
Cottage cheese
Greek yogurt
Quinoa
Brown rice
Sweet potato
Broccoli
Bell peppers
Avocado
Almonds
Peanut butter
Dark chocolate
Rice cakes
Monday:
Breakfast:

Scrambled eggs with bell peppers and avocado
Greek yogurt with almonds and dark chocolate
Lunch:

Grilled chicken breast with sweet potato and broccoli
Dinner:

Salmon fillets with quinoa and mixed veggies
Snack:

Rice cakes with peanut butter
Tuesday:
Breakfast:

Greek yogurt with mixed berries and almond butter
Oatmeal with eggs and turkey sausage
Lunch:

Grilled chicken breast with mixed veggies and brown rice
Dinner:

Ground turkey chili with sweet potato and mixed veggies
Snack:

Rice cakes with peanut butter
Wednesday:
Breakfast:

Greek yogurt with mixed berries and almond butter
Scrambled eggs with bell peppers and avocado
Lunch:

Grilled chicken breast with sweet potato and broccoli
Dinner:

Salmon fillets with quinoa and mixed veggies
Snack:

Rice cakes with peanut butter
And so on...

This meal plan includes a variety of high-protein foods such as chicken, turkey, salmon, eggs, and dairy products to help build muscle. The meals also include carbohydrates to fuel your workouts and healthy fats to support overall health. Snacks are included to provide variety and help curb cravings.

prompter: Can you suggest how many calories and what percentage of each macronutrient I should consume based on my weight, gender, and goal to gain strength?