Post on 18-Sep-2020
Breakfast Monday Serving Size Tuesday Serving Size Wednesday Serving Size Thursday Serving Size Friday Serving Size Saturday Serving Size Sunday Serving Size
Protein (2)
Protein
Carb (2) Mango 1/2 cup Pear 1/2 cup Grapes 1/2 cup Grapes 1/2 cup
Carb Roasted Potatoes 1/2 cup Corn Tortilla 2 small Sweet Potato 1/2 cup Corn Tortilla 2 small
Vegetable (1)Spinach 1 cup Avocado 1/2 cup Avocado 1/2 cup
Onions & Yellow
Bell Peppers1/2 cup ea
Fat (1) Coconut Oil 1 Tbsp Olive Oil 1 Tbsp Olive Oil 1 Tbsp Olive Oil 1 Tbsp
Lunch
Protein (2)
Protein
Carb (1)Baked Sweet Potato 1/2 cup Roasted Potatoes 1/2 cup Strawberries 1/2 cup Quinoa 1/2 cup Chickpeas 1/2 cup
Vegetable (2)Onions & Mushrooms 1/2 cup ea Romaine & Spinach 1/2 cup ea Romaine 1 cup Avocado 1/2 cup Romaine 1 cup
Vegetable Brussels Sprouts 1 cup
Tomatoes &
Cucumbers1/2 cup ea Spinach & Cucumbers 1/2 cup ea Roasted Beets 1 cup Cucumbers 1 cup
Fat (1) Olive Oil 1 Tbsp GOLO Dressing 2 Tbsp GOLO Dressing 2 Tbsp Olive Oil 1 Tbsp GOLO Dressing 2 Tbsp
Dinner
Protein (1)
Grilled Chicken 3 oz Steamed Shrimp 3 ozSalmon & Asparagus
in Foil1 serving
Salmon &
Asparagus in Foil1 serving
Carb (1) Corn Tortillas 2 small Chickpeas 1/2 cup Sweet Potato 1/2 cup Baked Potato 1/2 cup
Vegetable (2)
Onions & Yellow Bell
Peppers1/2 cup ea Shredded Carrots 1 cup Broccoli 1 cup Spinach 1 cup
Vegetable Brussels Sprouts 1 cup Green Beans 1 cup
Fat (1) Olive Oil 1 Tbsp GOLO Dressing 2 Tbsp Olive Oil 1 Tbsp Coconut Oil 1 Tbsp
Boiled Eggs 2Scrambled Eggs 2
Shrimp 6 oz Grilled Chicken 6 oz
Scrambled Eggs 2
Nicoise Salad
w/Chicken1 serving
Nicoise Salad
w/Chicken1 serving
Blueberry Coconut
Breakfast Bowl1 serving
Carrot Cake Breakfast
Bowl1 serving
Berry Hemp Seed
Porridge1 serving
Over-Easy Eggs 2
Grilled Chicken 6 oz
Chicken &
Vegetable Skillet1 serving
Chicken & Vegetable
Skillet1 serving
SuperFuel Shrimp
Skillet1 serving
Included in Salmon Included in Salmon
Grilled Chicken 6 ozSteamed Shrimp 6 oz
7-Day Kickstart Meal Plan 1/16 - 1/22
This week’s meal plan is specifically designed to be used anytime you want to do the 7 Day Kickstart! If you hit a plateau, or are just feeling a bit bored, this is a great plan to do for 7 days. Note: All recipes are posted on mygolo.com under the section titled “Tips & Recipes”
Meal Prep Tips:
Sunday Night: Prepare Grilled Chicken to be used all week. (Will also be used in the Nicoise Salad)
Tuesday: Dinner - Combine all ingredients together in one bowl
Wednesday: Breakfast – Make 2 “Breakfast Pizzas” with the corn tortillas, eggs & avocado. (Original recipe was posted in Dec)
Thursday:Lunch – Combine all ingredients together in one bowl to make a large salad. Squeeze half a lemon over the top for added flavor.
Saturday: Lunch – Combine all ingredients together in one bowl
Shopping List 1/16 to 1/22
Protein Qty Vegetable Qty
Chicken Breast 3 lbs Green Beans 1 lb
Salmon 6 oz Romaine Lettuce 2 heads
Shrimp 1 1/2 lbs Tomato 1 medium
Eggs 1 dozen Beets small bunch
Plain Greek Yogurt Asparagus 2 lbs
Almond Milk Onion 2
Hemp Seeds Spinach 1 lb
Chia Seeds Yellow Pepper 2
Pumpkin Seeds Mushrooms 1 pint
Sliced Almonds Kale 1/2 lb
Carrots (shredded) 1 bag
Broccoli 1 small head
Garlic 1 head
Avocado 3 small
Cucumbers 2 small
Brussels Sprouts 1/2 lb
Parsley
Thyme
Olives
Carbohydrate Qty Staples Spices
Red Potatoes 1 cup Olive Oil Sea Salt
Sweet Potato 4 Coconut Oil Pepper
Potatoes 2 medium Maple Syrup Oregano
Strawberries 1 lb Dijon Mustard Red Chili Flakes
Blueberries 6 oz White (or Red) Wine Vinegar Cinnamon
Apple 1 Chicken Broth
Berries 1 cup Vanilla
Lemon 1 Almond Butter
Mango 1 small Flax Seed Meal
Pear 1 small
Grapes 1/2 lb
Corn tortillas (small)
Chickpeas
Quinoa
Coconut (unsweetened, shredded)