MP: Blake Taylor - Muscle Mastery

Blake Taylor – Meal Plan | Muscle Mastery

MUSCLE MASTERY

Enter your access code to view
your meal plan.

Daily Targets

4,004

Calories

211g

Protein

479g

Carbs

133g

Fats

Meal Plan

Your Daily Standard

Built around your targets. Real food, real portions, real results.

Standard Day

📋

How to Use This Plan

Each meal gives you 3 options. Pick whichever one works that day and mix and match freely across meals. Every measurement listed is exact. Use a food scale for anything in ounces and measure spoons and cups accurately. That precision is what makes this work.

Intra-Workout Drink

Every training day

EAAs

10g (1 serving)

10g

Creatine Monohydrate

5g (1 level teaspoon)

Glutamine

10g (2 level teaspoons)

10g

Haribo Gold Bears

30g by weight (about 10-11 bears)

30g carbs

Mix the EAAs, creatine, and glutamine into a water bottle with 20-24 oz of water. Shake well. Eat the gummy bears on the side as you train, or toss them in the bottle if you want. Sip and snack throughout your entire workout. Take creatine every day, even rest days.

Breakfast

Target: ~932 kcal · 49P · 57C · 54F

Option A

Egg & English Muffin Stack

932 kcal

▼

Whole Eggs

288 kcal

4 whole eggs

24P

20F

Crack all 4 into a pan on medium heat with cooking spray. Scramble or cook over-easy. Season with salt and pepper.

288 kcal

24P 0C 20F

Egg Whites

30 kcal

2 fl oz from a carton

Pour 2 fl oz from an AllWhites or Lucerne liquid egg white carton into the pan with your whole eggs. Use a liquid measuring cup.

30 kcal

6P 0C 0F

Thomas Original English Muffins

300 kcal

2 whole muffins — both halves of each

10P

56C

Split and toast until golden. “Thomas’ Original English Muffins” — not the thins or the light version.

300 kcal

10P 56C 2F

Butter

204 kcal

2 tablespoons, measured not eyeballed

24F

Spread across toasted muffins while hot so it melts in. Real butter, not margarine.

204 kcal

0P 0C 24F

Shredded Cheddar Cheese

110 kcal

1/4 cup packed

8.5P

Toss on top of your eggs in the last 30 seconds so it melts. Pre-shredded cheddar, any brand. Measure 1/4 cup, don’t dump from the bag.

110 kcal

8.5P 1C 8F

Meal Total

932 kcal

49P

57C

54F

Option B

Breakfast Burrito Bowl

~948 kcal

▼

Whole Eggs

288 kcal

4 whole eggs

24P

20F

Scramble in a pan over medium heat. Season with salt, pepper, garlic powder.

288 kcal

24P 0C 20F

Ground Turkey (93% lean)

135 kcal

3 oz cooked weight

20P

Cook in the same pan before the eggs. Brown with taco seasoning and drain any liquid before adding eggs.

135 kcal

20P 0C 6F

Mission Large Flour Tortillas

280 kcal

2 whole, 10-inch size

48C

Warm in a dry pan 30 seconds per side. Use the large burrito-size, not the small fajita ones.

280 kcal

8P 48C 6F

Shredded Cheddar Cheese

110 kcal

1/4 cup

8.5P

Sprinkle over the egg and turkey mix inside the tortilla.

110 kcal

8.5P 1C 8F

Salsa

15 kcal

3 tablespoons

Any jarred salsa. Pace, Tostitos, whatever’s in the fridge.

15 kcal

0P 3C 0F

Sour Cream

60 kcal

2 tablespoons

Full-fat sour cream, not light.

60 kcal

1P 2C 5F

Avocado

60 kcal

1/4 of a whole avocado

Cut the avocado in half, then cut one half in half again. That’s your quarter. Slice or mash.

60 kcal

1P 4C 6F

Meal Total

948 kcal

63P

58C

51F

Option C

Protein Pancake Stack

~963 kcal

▼

Kodiak Power Cakes Mix

315 kcal

3/4 cup dry, measure before mixing

21P

54C

The dark blue bag “Kodiak Cakes Power Cakes Flapjack and Waffle Mix.” Measure 3/4 cup dry into a bowl.

315 kcal

21P 54C 3F

Whole Eggs

144 kcal

2 whole eggs

12P

10F

Crack into the bowl with the Kodiak mix and whisk together with the milk until mostly smooth. A few lumps are fine.

144 kcal

12P 0C 10F

Milk (2%)

90 kcal

3/4 cup

Replaces the water the box calls for and gives better texture and more protein.

90 kcal

6P 9C 3F

Butter

153 kcal

1.5 tablespoons

18F

Melt a small amount in the pan before pouring batter. Use the rest to top the pancakes off the heat.

153 kcal

0P 0C 18F

Maple Syrup

156 kcal

3 tablespoons

39C

Real maple syrup, not pancake syrup. Measure 3 tbsp and pour over the stack.

156 kcal

0P 39C 0F

Bacon (cooked)

105 kcal

3 strips

Cook in a separate pan or microwave between paper towels (1 min per strip). Pat dry before eating.

105 kcal

9P 0C 8F

Meal Total

963 kcal

48P

102C

42F

Mid-Morning

Target: ~850 kcal · 45P · 107C · 27F

Option A

Blueberry Bagel + Protein Shake

850 kcal

▼

Dymatize ISO100 Whey Isolate

106 kcal

1 full scoop

25P

Mix with 8-10 oz of water or milk in a shaker bottle. Any ISO100 flavor works.

106 kcal

25P 1C 0F

Thomas Blueberry Bagels

540 kcal

2 whole bagels — both halves of each

20P

106C

That is 2 full bagels, not 2 halves. Toast in the toaster or oven at 350F for 5 minutes.

540 kcal

20P 106C 3F

Butter

204 kcal

2 tablespoons total

24F

Spread across all 4 toasted bagel halves while hot. About half a tbsp per half.

204 kcal

0P 0C 24F

Meal Total

850 kcal

45P

107C

27F

Option B

PB Banana Mass Shake

~840 kcal

▼

Dymatize ISO100 Whey Isolate

159 kcal

1.5 scoops

37.5P

1.5C

Add to the blender first. Chocolate or vanilla work best with this combo.

159 kcal

37.5P 1.5C 0F

Whole Milk

222 kcal

1.5 cups (12 fl oz)

12P

16.5C

12F

Whole milk only, not 2% or skim. The extra fat and calories are the point.

222 kcal

12P 16.5C 12F

Banana

121 kcal

1 large banana

1.5P

31C

Peel and break into chunks before dropping in the blender. A riper banana blends smoother.

121 kcal

1.5P 31C 0F

Peanut Butter

188 kcal

2 tablespoons, level not heaping

16F

Regular creamy PB, Jif or Skippy. Measure flat tablespoons.

188 kcal

8P 6C 16F

Quaker Old Fashioned Oats

150 kcal

1/2 cup dry, measure before blending

27C

Toss dry into the blender. Don’t cook them. Old Fashioned oats only, not instant packets.

150 kcal

5P 27C 3F

Meal Total

840 kcal

64P

82C

31F

Option C

Greek Yogurt Parfait + Toast

~1,014 kcal

▼

Chobani Plain 2% Greek Yogurt

280 kcal

2 cups

40P

16C

Plain 2% only, not vanilla or flavored. The large 32oz Chobani container.

280 kcal

40P 16C 6F

Honey

128 kcal

2 tablespoons

35C

Drizzle over the yogurt. Real honey, any brand. Measure it, honey is calorie-dense.

128 kcal

0P 35C 0F

Granola (Kind Clusters or similar)

220 kcal

1/2 cup

32C

Look for one with 200-220 cal per half cup. Avoid fat-free or diet versions.

220 kcal

5P 32C 8F

Dave’s Killer Bread (21 Grain)

140 kcal

2 slices

26C

The 21 Whole Grains and Seeds loaf in the red bag. Toast both slices.

140 kcal

6P 26C 2F

Peanut Butter

141 kcal

1.5 tablespoons

12F

Spread across both slices of toast while hot. About 3/4 tbsp per slice.

141 kcal

6P 5C 12F

Banana

105 kcal

1 medium banana

27C

Eat on the side alongside the rest of the meal.

105 kcal

1P 27C 0F

Meal Total

1,014 kcal

58P

141C

28F

Lunch

Target: ~691 kcal · 56P · 99C · 5F

Option A

Chicken, Rice & Black Beans

691 kcal

▼

Chicken Breast

184 kcal

4 oz cooked weight — weigh after cooking

34.4P

Season with salt, pepper, garlic powder, paprika. Cook in a pan with cooking spray, 5-6 min per side until internal temp hits 165F. Chicken loses about 25% of its weight when cooked so always weigh after.

184 kcal

34.4P 0C 4F

Jasmine Rice

410 kcal

2 cups cooked — measure after cooking

8.6P

89C

0.8F

Stovetop: 1 cup dry rice to 1.5 cups water. Boil, cover, reduce to low, cook 15 min, sit 5 min off heat. About 3/4 cup dry makes 2 cups cooked.

410 kcal

8.6P 89C 0.8F

SW Organic Black Beans

97 kcal

1/2 cup, drained and rinsed from the can

13.1P

10C

0.5F

Drain the liquid and rinse under cold water. Measure 1/2 cup. Microwave 60 seconds if you want them warm.

97 kcal

13.1P 10C 0.5F

Meal Total

691 kcal

56P

99C

Option B

Chipotle Bowl

~710 kcal

▼

White Rice

210 kcal

1 full scoop

40C

Order a bowl, not a burrito. Say white rice when they ask.

210 kcal

4P 40C 3F

Black Beans

130 kcal

1 full scoop

22C

Say black beans. Skip the pinto beans.

130 kcal

7P 22C 1F

Chicken — double portion

340 kcal

Ask for double chicken, say it twice if needed

44P

Most important part of the order. They charge a couple extra dollars, worth it. Skip sour cream, cheese, and guac to keep fat on target.

340 kcal

44P 2C 8F

Fresh Tomato Salsa + Lettuce

30 kcal

1 scoop each

The mild or medium pico de gallo. Skip the corn salsa.

30 kcal

1P 6C 0F

Meal Total

710 kcal

56P

70C

12F

Option C

Turkey Pasta Bowl

~794 kcal

▼

Ground Turkey (93% lean)

180 kcal

4 oz cooked weight

27P

Brown in a pan on medium heat, breaking apart with a spatula. Season with Italian seasoning, garlic powder, salt, pepper. Drain excess liquid. About 5 oz raw becomes 4 oz cooked.

180 kcal

27P 0C 8F

Penne Pasta

352 kcal

2 cups cooked — measure after boiling

13P

70C

Boil salted water. Cook penne 10-11 minutes for al dente. Drain and measure 2 cups cooked. About 3/4 cup dry pasta makes 2 cups cooked.

352 kcal

13P 70C 1F

Ragu Marinara Sauce

70 kcal

1/2 cup (4 fl oz)

13C

Pour into the pan with the cooked turkey. Stir and simmer 2-3 minutes, then toss with pasta.

70 kcal

2P 13C 1F

Parmesan Cheese

42 kcal

2 tablespoons grated

Sprinkle over the top after plating. Kraft green can or fresh grated, either works.

42 kcal

4P 0C 3F

Garlic Bread (Texas Toast)

150 kcal

1 slice

19C

Frozen Texas Toast from the freezer aisle. Bake at 425F for 5 minutes per side.

150 kcal

3P 19C 7F

Meal Total

794 kcal

49P

102C

20F

Afternoon

Target: ~982 kcal · 24P · 143C · 36F

Option A

Sourdough PB&J

982 kcal

▼

Sourdough Bread

440 kcal

4 slices — 2 full sandwiches

11.9P

92C

Sliced sourdough from the bakery or bread aisle. Each slice about 1 inch thick. Toast if you prefer.

440 kcal

11.9P 92C 0F

Almond Butter

392 kcal

4 tablespoons total — 2 tbsp per sandwich

12P

12C

36F

Spread 2 tbsp per sandwich, 1 tbsp per slice on one side. Measure it, almond butter is calorie-dense. Stir if oil has separated on top.

392 kcal

12P 12C 36F

Smucker’s Seedless Strawberry Jam

150 kcal

3 tablespoons total — 1.5 tbsp per sandwich

39C

Smucker’s Seedless only, not natural or reduced sugar. Spread on the opposite slice from the almond butter.

150 kcal

0P 39C 0F

Meal Total

982 kcal

24P

143C

36F

Option B

Bagel, Cream Cheese & Chocolate Milk

~1,021 kcal

▼

Thomas Everything Bagel

270 kcal

1 whole bagel — both halves

10P

53C

1.5F

Thomas’ Everything Bagels, the big ones with seeds. One bagel means both halves. Toast both.

270 kcal

10P 53C 1.5F

Cream Cheese

148 kcal

3 tablespoons total

15F

Philadelphia Original or any store brand. Full-fat, not light. Spread while hot.

148 kcal

3P 2C 15F

Mixed Nuts (Planters Deluxe)

200 kcal

1/4 cup

18F

Measure 1/4 cup. Eat on the side.

200 kcal

6P 7C 18F

Dried Mango

128 kcal

1/4 cup

33C

Eat with the nuts. Your sweet and salty combo.

128 kcal

1P 33C 0F

Fairlife Chocolate Milk

275 kcal

14 fl oz

21P

33C

7.5F

Fairlife brand specifically, white and blue bottle. Higher protein than regular chocolate milk.

275 kcal

21P 33C 7.5F

Meal Total

1,021 kcal

41P

128C

42F

Option C

Rice Cakes, PB & Chocolate Milk

~1,075 kcal

▼

Quaker Rice Cakes (Lightly Salted)

210 kcal

6 cakes

4.2P

46C

1.2F

The plain round Quaker ones. Not mini, not chocolate-covered. Count out 6.

210 kcal

4.2P 46C 1.2F

Peanut Butter

376 kcal

4 tablespoons total

16P

12C

32F

Measure 4 tbsp total then spread across all 6 rice cakes. About 2 teaspoons per cake.

376 kcal

16P 12C 32F

Honey

128 kcal

2 tablespoons

35C

Drizzle over the PB rice cakes.

128 kcal

0P 35C 0F

Banana

121 kcal

1 large banana

1.5P

31C

Eat on the side or slice over the rice cakes.

121 kcal

1.5P 31C 0F

Fairlife Chocolate Milk

240 kcal

12 fl oz

18P

30C

6.5F

Fairlife brand, white bottle with blue label. About 3/4 of a standard 16 oz bottle.

240 kcal

18P 30C 6.5F

Meal Total

1,075 kcal

40P

154C

40F

Dinner

Target: ~549 kcal · 38P · 73C · 11F

Option A

Ground Beef & Potato

549 kcal

▼

93% Lean Ground Beef

237 kcal

4 oz cooked weight — weigh after cooking

32.8P

10.8F

Cook in a pan on medium-high, breaking apart with a spatula, 6-8 min until fully cooked. Season with salt, pepper, garlic powder. Drain liquid. About 5-5.5 oz raw becomes 4 oz cooked.

237 kcal

32.8P 0C 10.8F

Potato

312 kcal

12 oz cooked weight — weigh after cooking

4.8P

73.2C

Russet or Yukon Gold. Microwave: scrub, poke 6-8 holes with a fork, microwave 5 minutes, flip, another 3-4 minutes until soft. Cut open and season with salt. No butter needed, this meal is lean by design.

312 kcal

4.8P 73.2C 0F

Meal Total

549 kcal

38P

73C

11F

Option B

Chicken Thighs & Sweet Potato

~565 kcal

▼

Boneless Skinless Chicken Thighs

213 kcal

4 oz cooked weight

26P

12F

Season with salt, pepper, garlic powder, onion powder. Cook in a pan with cooking spray, 5-6 min per side until internal temp hits 165F. Weigh after cooking.

213 kcal

26P 0C 12F

Sweet Potato

352 kcal

14 oz cooked weight — remove skin before weighing

80C

Scrub, poke holes, microwave 6 min, flip, another 4 min. Or bake at 400F for 45-55 min. Remove skin before weighing. Season with cinnamon and a pinch of salt.

352 kcal

7P 80C 0F

Meal Total

565 kcal

33P

80C

12F

Option C

Smash Burger & Baked Fries

~633 kcal

▼

93% Lean Ground Beef

237 kcal

5 oz raw — pressed into one patty

33P

11F

Weigh 5 oz raw. Roll into a ball, place on a very hot cast iron pan (no oil needed), smash flat with a spatula immediately. Cook 2-3 min first side, flip once, 1-2 more min. Season with salt and pepper right before the flip.

237 kcal

33P 0C 11F

Martin’s Potato Roll

130 kcal

1 bun — top and bottom

24C

2.5F

The yellow Martin’s Potato Rolls bag in the bread aisle. Toast the inside of the bun in the same pan after the patty, 30 seconds until golden.

130 kcal

4P 24C 2.5F

American Cheese

60 kcal

1 slice

3.5P

4.5F

Lay on the patty in the last 30 seconds with a lid on the pan. Steam melts it perfectly. Kraft Singles or deli American.

60 kcal

3.5P 1C 4.5F

Russet Potato (for fries)

176 kcal

8 oz raw weight before cooking

4.8P

40C

Weigh 8 oz raw. Cut into thin strips about 1/4 inch thick. Toss with cooking spray and salt. Spread on a baking sheet in a single layer. Don’t pile them or they steam instead of crisp. Bake at 425F for 20 min, flip, another 10-15 min until golden.

176 kcal

4.8P 40C 0F

Ketchup

30 kcal

2 tablespoons

Heinz or any standard ketchup. 2 tbsp for the burger and fries.

30 kcal

0P 8C 0F

Meal Total

633 kcal

45P

73C

18F

Daily Target Total

4,004

Calories

211g

Protein

479g

Carbs

133g

Fats