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MI40 Foundation

Done-For-You
MEAL PLANS

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Following the Done-For-You Meal Plans

To make sure everything fits in with your lifestyle so that you can maximize your success in the next 6 weeks, weve included a few
comments below, as well as answers to some questions you may have.

Take a minute to read through everything to make sure its all clear:

Your Calories
The amount of calories included in your meal plan does not include your Muscle Martini, Pre-Workout Cocktail, or Post-Workout Shake,
or Post-Workout Meal. When you submitted your information, this was taken into account so that once you add in those four items to
your meal plan calories, the total will equal your caloric needs based on the guidelines in the Nutrition Manual.

Measure everything carbs listed on the plans pre-cooking, meats are measured post-cooking, and regard non-starchy vegetables as
free calories (in other words, eat as much of them as you want).

Also, feel free to add spices and non/low kcal condiments in moderation for flavour.

There are 5 meal options for each day (Training and Non-Training). They are laid out in the recommended order for you to follow.
However, you may rearrange them slightly using the guidelines and example meal schedules in the Nutrition Manual to suit your needs
and training time.

Adjusting on Training Days

For those over 12% body fat (male) or 20% body fat (female), or your goal is primarily fat loss, you may want to have a Protein/Fat Meal
(with coconut oil) 3 hours prior to training instead of a Protein/Carb Meal.

Adjusting on Non-Training Days

If you do not need Protein/Carb meals on your Non-Training days, according to the guidelines in the Nutrition Manual, simply replace one
of the Protein/Carb meals with one of the Protein/Fat options.

Muscle Martini and Intra-Workout

Follow the guidelines in the Nutrition Manual to calculate your Muscle Martini, intra-workout, and post-workout shakes.

Post-Workout Meal
The meal plans do NOT include your post-workout meal as your individual needs will be based on your (G) number. For the PWO meal,
simply select a lean protein (chicken or white fish are good options) and a fast digesting carbohydrate (white rice or potato is
recommended). Adjust the amount to meet your necessary protein and carbohydrate requirements.

Cardio Session Nutrition

You will NOT follow your workout nutrition around any of your cardio sessions, only around your weight training sessions.

Final Note
Keep in mind that these plans are Done-For-You, not custom, so they are educated estimates at 'starting' points - you should ALWAYS
track your progress and make changes as needed!

If you have any questions, or just need further guidance, jump over to MI40 Nation now and let us know through the forums!

Happy training!

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2750 KCAL MEAL PLAN

MI40 Done-For-You Meal Plan

Training Days
Breakfast - Consume within 30 minutes of waking

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Beef, Top Sirloin, Grass Fed, Organic 240 g 55 14 350

FATS - Almonds (kernals) 25 g 5 5 13 155
VEG - Brocolli 2 serving(s)

TOTAL 61 5 27 506

Protein/Fat Meal - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Chicken Breast, skinless 285 g 66 4 295

FATS - Coconut Oil 21 g 21 189
VEG - Spinach 2 serving(s)

TOTAL 66 0 25 484

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Turkey Breast, skinless 240 g 41 4 201

CARBS, STARCHY - Potato, Sweet 440 g 5 88 371

TOTAL 46 88 4 572

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

1
PROTEIN - Fish, Tuna, water packed 140 g 36 1 155
CARBS, STARCHY - Rice, Brown 120 g 9 91 3 431
VEG - Spinach 2 serving(s)

TOTAL 45 91 5 586

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Fish, Cod, Pacific 175 g 40 1 172

CARBS, STARCHY - Rice, White 125 g 8 99 1 436
VEG - Green Beans 2 serving(s)

TOTAL 48 99 2 608

PROTEINCARBS FAT KCALS

TOTALS 265 284 62 2757

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2750 KCAL MEAL PLAN

MI40 Done-For-You Meal Plan

OFF DAYS
Breakfast - Consume within 30 minutes of waking

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Bison, Ground, Grass Fed 325 g 70 23 486

FATS - Butter, Grass-Fed 10 g 8 72
VEG - Mushrooms 2 serving(s)

TOTAL 70 0 31 558

Anytime Meal 1 - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Fish, Salmon, Atlantic 325 g 64 21 443

FATS - Fish Oils, Poliquin EPA-DHA 720 Blend 2 softgel(s) 0 2 20
VEG - Spinach 2 serving(s)

TOTAL 64 0 23 462

Anytime Meal 2 - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Fish, Tilapia 235 g 61 6 299

FATS - Almonds (kernals) 25 g 5 5 13 155
VEG - Asparagus 2 serving(s)

TOTAL 66 5 19 455

Anytime Meal 3 - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Chicken Breast, skinless 180 g 42 2 186

CARBS, STARCHY - Quinoa 125 g 18 80 8 460
VEG - Green Beans 2 serving(s)

TOTAL 59 80 10 646

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Turkey Breast, skinless 325 g 56 6 272

CARBS, STARCHY - Potato, White 415 g 8 83 0 369
VEG - Garlic 1 tsp
VEG - Brocolli 2 serving(s)

TOTAL 63 83 6 641

PROTEINCARBS FAT KCALS

TOTALS 323 169 88 2762

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