MP - Mark Matalia - Muscle Mastery

Target: ~490 kcal · 43P · 51C · 14F

Option A

Kodiak Pancakes + Eggs + Greek Yogurt

488 kcal

▼

Kodiak Power Cakes (dry mix)

140 kcal

½ cup dry, cooked as pancakes

9P

24C

2F

Mix with water per box instructions. Cook on a non-stick pan or griddle. Makes about 3-4 pancakes. Use cooking spray, no butter in the batter.

140 kcal

9P 24C 2F

Whole Egg

144 kcal

2 whole eggs, scrambled or fried

12P

0C

10F

Cook in the same pan after the pancakes. Season with salt and pepper. Add cooking spray only.

144 kcal

12P 0C 10F

Fage 0% Greek Yogurt

90 kcal

¾ cup (170g), measured by weight

17P

6C

0F

Use as a topping on the pancakes instead of syrup. Get the plain version, not the flavored cups.

90 kcal

17P 6C 0F

Honey

64 kcal

1 tablespoon

0P

17C

0F

Drizzle over the yogurt on top of the pancakes. Measure it — honey is easy to over-pour.

64 kcal

0P 17C 0F

Chocolate Milk (Fairlife 2%)

140 kcal

1 cup (240ml)

13P

12C

5F

Drink alongside the meal. Fairlife 2% has more protein than regular chocolate milk. Do not substitute with regular Nesquik.

140 kcal

13P 12C 5F

Meal Total

488 kcal

43P

51C

13F

Option B

Beef Hot Dog Breakfast Bowl

492 kcal

▼

Applegate Natural Beef Hot Dogs

220 kcal

2 links, sliced and pan-cooked

14P

2C

18F

Slice into coins and cook in a pan over medium heat for 3-4 minutes until browned. No oil needed — they render their own fat.

220 kcal

14P 2C 18F

Whole Egg

144 kcal

2 whole eggs

12P

0C

10F

Scramble into the pan with the hot dog slices and cook together. Season with salt and pepper.

144 kcal

12P 0C 10F

Oats (dry)

150 kcal

½ cup dry

5P

27C

3F

Cook with water or microwave with 1 cup water for 2 minutes. Eat as a side. Plain is fine or add a dash of cinnamon.

150 kcal

5P 27C 3F

Honey

64 kcal

1 tablespoon

0P

17C

0F

Stir into the oats after cooking. Adds sweetness and fast carbs.

64 kcal

0P 17C 0F

Meal Total

492 kcal

42P

49C

14F

Option C

Fage Yogurt Parfait + Kodiak Muffin Cup

485 kcal

▼

Kodiak Protein Muffin Cup

190 kcal

1 cup, prepared per package

12P

29C

5F

Add water to the cup, stir, and microwave for about 60-90 seconds. Let it sit for 1 minute after. You can find these at Target, Costco, or Amazon.

190 kcal

12P 29C 5F

Fage 0% Greek Yogurt

120 kcal

1 cup (227g)

22P

8C

0F

Spoon into a bowl alongside the muffin cup or eat straight from the container. Aim for the plain version.

120 kcal

22P 8C 0F

Honey

64 kcal

1 tablespoon

0P

17C

0F

Drizzle over the yogurt. This is your sweetener — keep it to the tablespoon.

64 kcal

0P 17C 0F

Chocolate Milk (Fairlife 2%)

105 kcal

¾ cup (180ml)

10P

9C

4F

Drink alongside. Adjust the amount if you want the full cup — just know it adds about 35 calories.

105 kcal

10P 9C 4F

Meal Total

485 kcal

44P

52C

12F

Target: ~420 kcal · 38P · 47C · 10F

Option A

Goodles Protein Mac + Chocolate Milk

420 kcal

▼

Goodles Protein Mac and Cheese

280 kcal

1 box, prepared

26P

34C

5F

Cook per box instructions. Use just enough butter or oil to mix — or skip it entirely if you want to keep fat lower. The box feeds you well on its own.

280 kcal

26P 34C 5F

Chocolate Milk (Fairlife 2%)

140 kcal

1 cup (240ml)

13P

12C

5F

Drink alongside. Fairlife 2% chocolate milk is the one. Regular chocolate milk will spike you faster and has less protein.

140 kcal

13P 12C 5F

Meal Total

420 kcal

39P

46C

10F

Option B

Sushi Bowl at Home

418 kcal

▼

Canned Tuna in Water (or Imitation Crab)

150 kcal

5 oz drained tuna or 4 oz imitation crab

33P

6C

1F

Drain tuna completely and pat dry. Or use imitation crab, pulled apart by hand. Either works for this bowl.

150 kcal

33P 6C 1F

Jasmine Rice (cooked)

205 kcal

1 cup cooked

4P

45C

0F

Cook a batch and store in the fridge. Measure 1 cup after cooking, not dry. Warm it up before building the bowl.

205 kcal

4P 45C 0F

Avocado

68 kcal

1.5 oz (about ¼ of a medium avocado)

1P

4C

6F

Slice thin and lay over the top of the bowl. Weigh it — avocado portions are easy to overshoot.

68 kcal

1P 4C 6F

Soy Sauce (low sodium)

10 kcal

1 tablespoon

1P

1C

0F

Drizzle over the top. Low sodium keeps it from being too salty. Sriracha or rice vinegar are free add-ons.

10 kcal

1P 1C 0F

Meal Total

418 kcal

38P

48C

9F

Option C

Jersey Mike’s Turkey Sub (Built Right)

415 kcal

▼

Jersey Mike’s Turkey Sub on Wheat (regular)

380 kcal

Regular size, no mayo, no oil, no cheese

32P

44C

8F

Order on the regular wheat roll. Ask for turkey, lettuce, tomato, onion, vinegar, and oregano. No mayo, no oil, no cheese. The Mike’s Way sauce adds fat you don’t need here. This hits surprisingly close to your numbers.

380 kcal

32P 44C 8F

Side: Apple or banana

95 kcal

1 piece of fruit

0P

25C

0F

Grab a piece of fruit with it. Most Jersey Mike’s locations have bananas near the register, or bring one.

95 kcal

0P 25C 0F

Meal Total

415 kcal

37P

47C

10F

Target: ~490 kcal · 43P · 52C · 12F

Option A

Chick-fil-A Grilled Nuggets + Rice + Avocado

481 kcal

▼

Chick-fil-A Grilled Nuggets

200 kcal

12 count

38P

2C

4F

Order the 12-count grilled nuggets specifically — not the crispy. These are one of the cleanest fast food protein sources available. Add Chick-fil-A Sauce on the side if you want but count it.

200 kcal

38P 2C 4F

Jasmine Rice (cooked)

205 kcal

1 cup cooked

4P

45C

0F

Pack this from home or pick up a microwaveable packet. Measure after cooking.

205 kcal

4P 45C 0F

Avocado

68 kcal

1.5 oz

1P

4C

6F

Slice and eat on the side or mash into the rice. Weigh it.

68 kcal

1P 4C 6F

Green Veggies

0 kcal

1 cup any green vegetable

0P

0C

0F

These are free. Broccoli, green beans, asparagus, spinach — anything green doesn’t count toward your totals. Eat as much as you want.

0 kcal

0P 0C 0F

Meal Total

481 kcal

44P

52C

11F

Option B

Chipotle Bowl (Built to Spec)

549 kcal

▼

Chipotle Chicken

180 kcal

4 oz (ask for a weighed portion)

32P

0C

7F

Ask for chicken. If you don’t have a scale with you, 4 oz is slightly less than what they scoop by default. Get it in a bowl, not a burrito.

180 kcal

32P 0C 7F

Chipotle Brown Rice

98 kcal

3 oz

2P

18C

2F

Medium scoop on the rice. Chipotle’s rice is pre-seasoned with lime and cilantro so it counts as your carb base.

98 kcal

2P 18C 2F

Chipotle Black Beans

111 kcal

3 oz

6P

19C

2F

Add a half scoop of black beans. They contribute meaningful protein and fiber here.

111 kcal

6P 19C 2F

Chipotle Fajita Veggies

20 kcal

Full portion

0P

4C

1F

Get the full scoop of fajita veggies. They’re low cal and fill the bowl.

20 kcal

0P 4C 1F

Chipotle Sour Cream

120 kcal

2 oz

1P

2C

12F

This is your fat source for this meal. Stick to 2 oz — about 2 small spoonfuls. Skip the guac if you’re using sour cream.

120 kcal

1P 2C 12F

Chipotle Fresh Salsa

20 kcal

Full scoop

1P

4C

0F

Go ahead and get the full portion. Low calorie, adds flavor. Skip corn salsa — too much sugar.

20 kcal

1P 4C 0F

Meal Total

549 kcal

43P

51C

24F

Option C

Orange Chicken Rice Bowl (Home Version)

487 kcal

▼

Chicken Breast

187 kcal

6 oz raw (about 4.5 oz cooked)

39P

0C

4F

Cut into bite-size pieces and cook in a pan over medium-high heat with cooking spray until fully cooked through, about 6-8 minutes. Season with garlic powder and a little salt.

187 kcal

39P 0C 4F

P.F. Chang’s Orange Chicken Sauce (jarred)

90 kcal

3 tablespoons

0P

21C

0F

Toss the cooked chicken in the sauce while still hot in the pan. This is your orange chicken without the breaded fat bomb from takeout. You get the flavor at a fraction of the calories.

90 kcal

0P 21C 0F

Jasmine Rice (cooked)

205 kcal

1 cup cooked

4P

45C

0F

Serve the chicken over the rice. Add steamed broccoli or bok choy — those are free.

205 kcal

4P 45C 0F

Green Onion

10 kcal

2 stalks, chopped

0P

2C

0F

Chop and scatter over the top. Optional but makes it look and taste like actual takeout.

10 kcal

0P 2C 0F

Meal Total

487 kcal

43P

53C

11F

Target: ~480 kcal · 42P · 50C · 14F

Option A

Burger Bowl (No Bun)

488 kcal

▼

Lean Ground Beef (93%)

200 kcal

5 oz raw, cooked as a patty or crumbles

35P

0C

8F

Form into a patty or cook as crumbles in a pan. Season with salt, pepper, garlic powder. Cook to 165°F. 93% lean is the target — 85% or higher adds too much fat to this meal.

200 kcal

35P 0C 8F

Jasmine Rice (cooked)

205 kcal

1 cup cooked

4P

45C

0F

Build this as a burger bowl — rice on the bottom, meat on top. Season rice with a little soy sauce if you want.

205 kcal

4P 45C 0F

Shredded Cheddar Cheese

57 kcal

½ oz (14g)

3P

0C

5F

Sprinkle on top of the hot meat so it melts. This is your fat source — keep it to ½ oz exactly.

57 kcal

3P 0C 5F

Ketchup + Mustard

15 kcal

1 tbsp ketchup, as much mustard as you want

0P

4C

0F

Standard burger condiments. Count the ketchup, mustard is essentially free.

15 kcal

0P 4C 0F

Green Veggies

0 kcal

1 cup any green vegetable

0P

0C

0F

Lettuce, tomato, onion in the bowl. All free.

0 kcal

0P 0C 0F

Meal Total

488 kcal

44P

49C

14F

Option B

Philly Cheesesteak Bowl

491 kcal

▼

Lean Sirloin Steak

213 kcal

5 oz raw, sliced thin

34P

0C

9F

Slice as thin as you can against the grain. Freeze for 20 minutes first to make slicing easier. Cook in a hot pan for 2-3 minutes — don’t overcook it.

213 kcal

34P 0C 9F

Green Bell Pepper + Onion

35 kcal

½ cup each, sliced

1P

8C

0F

Sauté in the same pan after the beef with a spray of oil. Cook until softened, about 4 minutes. This is your Philly veg base.

35 kcal

1P 8C 0F

Provolone Cheese

50 kcal

½ oz slice (14g)

4P

0C

4F

Lay over the hot meat and veggies and cover the pan for 30 seconds to melt. One thin slice, not a pile.

50 kcal

4P 0C 4F

Hoagie Roll (small)

150 kcal

1 small (about 2 oz)

5P

29C

2F

Optional — use a roll to make it an actual sandwich, or skip it and eat it as a bowl. If you use the roll, the rice goes away. Same carb target either way.

150 kcal

5P 29C 2F

Jasmine Rice (cooked)

154 kcal

¾ cup cooked (if skipping roll)

3P

34C

0F

Only use this if you’re doing the bowl version without a roll. Skip if you’re using the hoagie.

154 kcal

3P 34C 0F

Meal Total

491 kcal

42P

50C

15F

Option C

Protein Pizza (English Muffin Style)

478 kcal

▼

Lean Ground Beef (93%) or Ground Turkey

160 kcal

4 oz cooked, seasoned as meat sauce

28P

0C

6F

Cook the ground meat with Italian seasoning, garlic powder, salt, and a splash of marinara mixed in. This is your pizza topping base.

160 kcal

28P 0C 6F

Thomas Original English Muffins

240 kcal

2 muffins (4 halves)

10P

48C

2F

Split and toast until crispy. These are your pizza crusts. Use the original variety — not thins or light.

240 kcal

10P 48C 2F

Marinara Sauce

35 kcal

¼ cup

1P

7C

0F

Spread about 1 tablespoon on each muffin half before adding the meat. Rao’s or any low-sugar marinara.

35 kcal

1P 7C 0F

Shredded Mozzarella

40 kcal

½ oz (14g)

4P

0C

3F

Sprinkle across all 4 halves. Not much — just enough to melt and give you the pizza texture. Broil for 2-3 minutes.

40 kcal

4P 0C 3F

Chocolate Milk (Fairlife 2%)

70 kcal

½ cup (120ml)

7P

6C

3F

Drink alongside. Half cup rounds out the macros without blowing the meal.

70 kcal

7P 6C 3F

Meal Total

478 kcal

42P

50C

13F

Target: ~530 kcal · 47P · 47C · 16F

Option A

Pasta Meat Sauce

531 kcal

▼

Lean Ground Beef (93%)

240 kcal

6 oz raw, cooked and drained

42P

0C

9F

Brown in a pan over medium-high heat, breaking into small pieces. Drain any excess fat. Season with Italian seasoning, garlic powder, salt, and pepper.

240 kcal

42P 0C 9F

Pasta (penne or spaghetti, cooked)

177 kcal

1 cup cooked

6P

35C

1F

Cook per package, drain, and rinse with cold water if storing. 1 cup cooked is roughly 2 oz dry. Measure after cooking.

177 kcal

6P 35C 1F

Marinara Sauce

70 kcal

½ cup (about 4 oz)

2P

11C

2F

Rao’s Homemade or any low-sugar marinara. Mix into the meat after cooking, then combine with pasta.

70 kcal

2P 11C 2F

Parmesan Cheese (grated)

44 kcal

2 tablespoons

4P

0C

3F

Sprinkle on top after plating. The real stuff, not the shelf-stable green can — though that works too.

44 kcal

4P 0C 3F

Olive Oil

40 kcal

1 teaspoon

0P

0C

5F

Toss with the pasta after draining to prevent sticking and add a little fat. Optional but makes it taste better.

40 kcal

0P 0C 5F

Meal Total

531 kcal

49P

47C

17F

Option B

Sushi Night (Rolls at Home or Restaurant)

528 kcal

▼

Cooked Shrimp or Imitation Crab

130 kcal

5 oz cooked shrimp or 4 oz imitation crab

27P

4C

2F

Thaw frozen cooked shrimp in cold water, pat dry. Or pull apart imitation crab sticks by hand. Either works as your roll filling.

130 kcal

27P 4C 2F

Sushi Rice (cooked)

245 kcal

1 cup cooked, seasoned with rice vinegar

5P

54C

0F

Cook short-grain white rice, then mix with 1 tablespoon rice vinegar and a pinch of sugar while warm. This is authentic sushi rice flavor without the restaurant markup.

245 kcal

5P 54C 0F

Avocado

68 kcal

1.5 oz

1P

4C

6F

Slice thin and use as filling or topping. Weigh it.

68 kcal

1P 4C 6F

Nori Sheets (optional)

10 kcal

2 sheets

1P

1C

0F

Optional for rolling. Or just eat everything as a bowl — way easier, same macros, same taste.

10 kcal

1P 1C 0F

Soy Sauce (low sodium)

10 kcal

1 tablespoon

1P

1C

0F

For dipping. Low sodium. Add wasabi and pickled ginger as much as you want — both are essentially free.

10 kcal

1P 1C 0F

Meal Total

528 kcal

44P

50C

15F

Option C

Chipotle Bowl Round 2 (Steak Version)

524 kcal

▼

Chipotle Steak

190 kcal

4 oz

27P

2C

9F

Chipotle steak hits differently than chicken for dinner. Same bowl build as Meal 3 Option B but with steak instead. Higher fat than chicken, which is why the fat numbers go up slightly here.

190 kcal

27P 2C 9F

Chipotle Brown Rice

98 kcal

3 oz

2P

18C

2F

Same medium scoop as before.

98 kcal

2P 18C 2F

Chipotle Black Beans

111 kcal

3 oz

6P

19C

2F

Same half scoop.

111 kcal

6P 19C 2F

Chipotle Fajita Veggies

20 kcal

Full portion

0P

4C

1F

Load them up.

20 kcal

0P 4C 1F

Chipotle Guacamole

150 kcal

Side (3.5 oz)

2P

8C

14F

This replaces the sour cream when you use steak. The fat in the guac complements the steak well. Skip the sour cream entirely for this option.

150 kcal

2P 8C 14F

Chipotle Fresh Salsa

20 kcal

Full scoop

1P

4C

0F

Finish with salsa. Tomato only — not corn.

20 kcal

1P 4C 0F

Meal Total

524 kcal

47P

46C

16F

Target: ~440 kcal · 38P · 47C · 14F

Option A

Greek Yogurt Bowl + Hot Dogs

494 kcal

▼

Fage 0% Greek Yogurt

90 kcal

¾ cup (170g)

17P

6C

0F

Scoop into a bowl. This is your dessert — treat it like one.

90 kcal

17P 6C 0F

Honey

64 kcal

1 tablespoon

0P

17C

0F

Drizzle over the yogurt. Measure it.

64 kcal

0P 17C 0F

Applegate Natural Beef Hot Dogs

220 kcal

2 links

14P

2C

18F

Cook in a pan over medium heat for 3-4 minutes or microwave for 45 seconds. These are your savory protein source before bed. Applegate Natural is the brand — cleaner ingredients than standard hot dogs.

220 kcal

14P 2C 18F

Whole Grain Hot Dog Bun

120 kcal

1 bun

5P

22C

2F

Use one bun for both hot dogs or eat both without a bun. Either way, count the bun if you use it.

120 kcal

5P 22C 2F

Meal Total

494 kcal

36P

47C

20F

Option B

Chocolate Milk + Rice Krispy Treat + Protein Shake

445 kcal

▼

Chocolate Milk (Fairlife 2%)

210 kcal

1.5 cups (360ml)

20P

18C

8F

This is your slow release protein + carb combination before bed. Fairlife specifically because the protein content is significantly higher than regular chocolate milk.

210 kcal

20P 18C 8F

Rice Krispy Treat (original Kellogg’s bar)

90 kcal

1 bar (22g)

1P

18C

2F

The standard bar from the box, not homemade or gourmet versions. This is a controlled carb source — not a cheat. Eat it alongside the chocolate milk.

90 kcal

1P 18C 2F

Fage 0% Greek Yogurt

60 kcal

½ cup (113g)

11P

4C

0F

Add a small container of yogurt to round up the protein before bed. The casein in dairy is slow-digesting — useful right before sleep for a 242g protein day.

60 kcal

11P 4C 0F

Meal Total

445 kcal

39P

50C

10F

Option C

Philly or Burger Late-Night Bowl

438 kcal

▼

Lean Ground Beef (93%)

160 kcal

4 oz cooked

28P

0C

6F

Quick cook — 5 minutes in a pan. Season with salt, pepper, and whatever you’re in the mood for. This is an easy close-out protein hit.

160 kcal

28P 0C 6F

Jasmine Rice (cooked)

154 kcal

¾ cup cooked

3P

34C

0F

Measure ¾ cup after cooking. Warm up in the microwave for 1 minute. This is your carb base.

154 kcal

3P 34C 0F

Fage 0% Greek Yogurt

60 kcal

½ cup (113g)

11P

4C

0F

Eat as a side or mix into the bowl as a sauce. Cold yogurt on hot rice and beef is actually good. Adds protein without fat.

60 kcal

11P 4C 0F

Rice Krispy Treat (original)

90 kcal

1 bar

1P

18C

2F

Dessert. Eat it after the bowl. Controlled carb — nothing more.

90 kcal

1P 18C 2F

Meal Total

438 kcal

40P

46C

12F