🍎 FREE 7-Day Meal Plan

Your Complete Guide to Healthy Eating

Master Trainers of California - Modesto, CA

🎁 EXCLUSIVE BONUS!

Use this code to get 20% OFF your first month of custom meal plans!

WELCOME20

Valid for new meal plan subscribers only. Expires in 30 days.

📅 DAY 1: Monday

🌅 Breakfast: Protein Overnight Oats

Calories: 420 Protein: 30g Carbs: 52g Fat: 10g

Ingredients:

Instructions: Mix all ingredients in a mason jar the night before. Refrigerate overnight. Enjoy cold in the morning!

☀️ Snack: Apple & Almond Butter

Calories: 190 Protein: 4g Carbs: 25g Fat: 8g

1 medium apple sliced + 1 tbsp natural almond butter

🍽️ Lunch: Grilled Chicken & Quinoa Bowl

Calories: 480 Protein: 42g Carbs: 45g Fat: 12g

Ingredients:

🥤 Snack: Greek Yogurt & Berries

Calories: 150 Protein: 15g Carbs: 20g Fat: 2g

1 cup non-fat Greek yogurt + ½ cup mixed berries

🌙 Dinner: Baked Salmon with Roasted Vegetables

Calories: 510 Protein: 40g Carbs: 35g Fat: 22g

Ingredients:

Instructions: Bake salmon at 400°F for 12-15 minutes. Roast vegetables at 425°F for 25 minutes.

📊 Daily Totals: 1,750 calories | 131g protein | 177g carbs | 54g fat

📅 DAY 2: Tuesday

🌅 Breakfast: Veggie Egg White Scramble with Toast

Calories: 380 Protein: 28g Carbs: 48g Fat: 8g

Ingredients: 5 egg whites, 1 cup spinach, ½ cup mushrooms, ¼ cup bell peppers, 2 slices whole wheat toast, 1 tsp butter

☀️ Snack: Protein Shake

Calories: 200 Protein: 25g Carbs: 15g Fat: 4g

1 scoop protein powder + 1 cup unsweetened almond milk + ½ banana + ice

🍽️ Lunch: Turkey & Avocado Wrap

Calories: 450 Protein: 38g Carbs: 42g Fat: 14g

Ingredients: 1 large whole wheat tortilla, 5 oz sliced turkey breast, ¼ avocado, 2 cups mixed greens, tomato, mustard

🥤 Snack: Veggies & Hummus

Calories: 120 Protein: 5g Carbs: 18g Fat: 4g

1 cup sliced veggies (carrots, cucumbers, peppers) + 3 tbsp hummus

🌙 Dinner: Lean Beef Stir-Fry with Brown Rice

Calories: 520 Protein: 42g Carbs: 48g Fat: 16g

Ingredients: 5 oz lean beef (sirloin), 2 cups mixed stir-fry vegetables, ¾ cup cooked brown rice, 1 tbsp low-sodium soy sauce, garlic, ginger

📊 Daily Totals: 1,670 calories | 138g protein | 171g carbs | 46g fat

📅 DAY 3-7: Continued in Full Guide

Days 3-7 include:

• Chicken fajita bowls
• Tuna salad lettuce wraps
• Shrimp pasta primavera
• Turkey meatballs with zucchini noodles
• Grilled tilapia with cauliflower rice

Enter your email below to receive the complete 7-day plan!

🛒 Complete Shopping List

Proteins:

Carbs & Grains:

Vegetables:

Fruits:

Pantry & Others:

⏰ Time-Saving Meal Prep Strategies

💡 Sunday Meal Prep (2 Hours Total)

Step 1 (30 min): Cook all proteins at once

Step 2 (30 min): Prep all grains & carbs

Step 3 (40 min): Wash & chop all vegetables

Step 4 (20 min): Portion everything into containers

🔥 Quick Cooking Hacks

💰 Grocery Shopping Tips to Save Money

🛒 Smart Shopping Strategies

  1. Buy in Bulk: Costco/Sam's Club for chicken, ground beef, rice, oats = 30-40% savings
  2. Frozen is Your Friend: Frozen berries, vegetables cost half the price of fresh and last months
  3. Generic Brands: Store-brand Greek yogurt, almond milk, canned goods = same quality, lower price
  4. Shop Sales: Stock up on proteins when on sale, freeze extra portions
  5. Meal Prep = Less Waste: No more throwing away wilted vegetables or expired food

💵 Estimated Weekly Cost: $75-$90 for 1 Person

That's about $10-13 per day for all your meals!

🏪 Where to Shop in Modesto/Turlock:

🚀 Ready to Take It to the Next Level?

This 7-day meal plan is just the beginning! Get personalized meal plans tailored to YOUR goals, preferences, and schedule.

✨ Custom Meal Plan Service Includes:

WELCOME20

Use code WELCOME20 for 20% OFF your first month!

Regular: $49/month • With discount: $39.20/month

📞 Questions? Call or text Jennifer:
(209) 345-6428

🌐 Visit:
mastertrainersofcalifornia.com/meal-plans

Master Trainers of California
1721 Prescott Rd, Modesto, CA 95350
(209) 345-6428 | info@mastertrainersofcalifornia.com