MP - Shannon A - Muscle Mastery

Shannon Antczak – Meal Plan | Muscle Mastery

MUSCLE MASTERY

Enter your access code to view
your meal plan.

Daily Targets

1,599

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 · 0 calories

EAAs

10g (1 serving)

10g

Glutamine

10g (2 level teaspoons)

10g

Creatine Monohydrate

5g (1 level teaspoon)

Mix all three into a water bottle with 20-24 oz of water. Shake well and sip throughout your entire workout. These have no calories and don’t affect your daily targets. Take creatine every day, even on rest days.

Breakfast

Target: ~290 kcal · 25P · 31C · 8F

Option A

Egg and Oat Scramble

290 kcal

▼

Egg Whites

68 kcal

4 fl oz from a carton

14P

Pour from an AllWhites or similar carton into a non-stick pan over medium heat. Scramble gently with a spatula. Season with salt and pepper.

68 kcal

14P 3C 0F

Whole Egg

72 kcal

1 whole egg

Crack in with the egg whites and scramble together. One whole egg adds richness and healthy fat.

72 kcal

6P 1C 5F

Oats (dry)

150 kcal

½ cup measured dry

27C

Microwave with 1 cup water for 90 seconds. Stir and let sit 1 minute before eating. Eat on the side of the eggs.

150 kcal

5P 27C 3F

Meal Total

290 kcal

25P

31C

Option B

Avocado Toast with Eggs

295 kcal

▼

Sourdough Bread

110 kcal

1 slice (about 1.5 oz), toasted

20C

Toast until golden. Sourdough specifically — the fermentation gives it a lower glycemic response than regular white bread.

110 kcal

4P 20C 1F

Avocado

68 kcal

1.5 oz mashed (about ¼ of a medium avocado)

Mash onto the toast with a pinch of salt and red pepper flakes. Weigh the avocado — it’s easy to use too much.

68 kcal

1P 4C 6F

Whole Egg

144 kcal

2 whole eggs

12P

10F

Cook in a non-stick pan with cooking spray. Fried over-easy or scrambled — your choice.

144 kcal

12P 1C 10F

Egg Whites

34 kcal

2 fl oz from a carton

Add to the pan with the whole eggs for extra protein without extra fat.

34 kcal

7P 2C 0F

Meal Total

295 kcal

23P

30C

Option C

English Muffin Egg and Ham Sandwich

288 kcal

▼

Thomas Original English Muffin

130 kcal

1 whole muffin (both halves), toasted

25C

Split and toast until golden. The original variety — not thins or light version.

130 kcal

5P 25C 1F

Ham (deli-sliced, lean)

60 kcal

2 oz

Layer on the bottom half while still hot. Any lean deli ham works.

60 kcal

9P 1C 2F

Whole Egg

72 kcal

1 whole egg, fried

Fry in a pan with cooking spray and place on top of the ham. Season with salt and pepper.

72 kcal

6P 1C 5F

Egg Whites

34 kcal

2 fl oz from a carton

Cook alongside the whole egg in the same pan. Fold together into a fuller egg patty.

34 kcal

7P 2C 0F

Meal Total

288 kcal

26P

31C

Mid-Morning Snack

Target: ~220 kcal · 28P · 6C · 8F

Option A

Protein Shake with Fruit and Spinach

218 kcal

▼

Whey Protein (vanilla or chocolate)

120 kcal

1 scoop

25P

Add to blender first. Vanilla works best with most fruits. Chocolate pairs especially well with banana.

120 kcal

25P 3C 2F

Frozen Berries or Strawberries

35 kcal

½ cup

Add straight from frozen — no need to thaw. Keeps the shake thick and cold.

35 kcal

0P 9C 0F

Baby Spinach

7 kcal

1 large handful (about 1 cup loosely packed)

You will not taste it. It turns the shake green but adds nutrients without flavor. Non-negotiable.

7 kcal

1P 1C 0F

Unsweetened Almond Milk

23 kcal

¾ cup (180ml)

Add last. Blend until smooth. Add a little more if it’s too thick.

23 kcal

1P 1C 2F

Meal Total

218 kcal

28P

Option B

Crackers, Cheese and Ham

222 kcal

▼

Ham (deli-sliced, lean)

90 kcal

3 oz

14P

Roll flat or fold with cheese for easy snacking. Any lean deli ham.

90 kcal

14P 1C 3F

Reduced Fat Cheddar or Swiss

80 kcal

1 oz slice

Layer on a rice cake or fold with the ham.

80 kcal

7P 0C 5F

Rice Cakes (Quaker Lightly Salted)

70 kcal

2 cakes

14C

Use as your cracker base. Surprisingly satisfying with toppings.

70 kcal

1P 14C 0F

Cottage Cheese (Darigold Low Fat)

55 kcal

¼ cup

Eat on the side or use as a dip for the rice cakes. Optional but adds protein.

55 kcal

4P 6C 1F

Meal Total

222 kcal

27P

10F

Option C

Tuna Snack Plate

215 kcal

▼

Canned Tuna in Water

120 kcal

4 oz drained

26P

Drain completely. Starkist or Bumble Bee in water, not oil.

120 kcal

26P 0C 1F

Light Mayo

33 kcal

1 teaspoon

Mix into tuna. Just enough to bind it.

33 kcal

0P 1C 3F

Celery (diced)

12 kcal

2 stalks

Dice finely and mix in for crunch. Free food.

12 kcal

0P 3C 0F

Wasa Crispbread or Rice Cakes

55 kcal

2 pieces

12C

Use as your base. Wasa is the better choice — more fiber, lower calorie than most crackers.

55 kcal

1P 12C 2F

Meal Total

215 kcal

30P

Lunch

Target: ~290 kcal · 37P · 22C · 5F

Option A

Beef Taco Bowl

295 kcal

▼

Lean Ground Beef (93%)

160 kcal

4 oz raw, cooked and seasoned

28P

Season with cumin, garlic powder, onion powder, chili powder, and salt. Cook through and let liquid reduce. Batch cook ahead — this reheats perfectly.

160 kcal

28P 0C 6F

Jasmine Rice (cooked)

103 kcal

½ cup cooked

23C

Measure after cooking. Serve as the base of the bowl.

103 kcal

2P 23C 0F

Pico de Gallo or Fresh Salsa

15 kcal

3 tablespoons

Spoon over the top. Fresh or jarred — both work. Essentially free.

15 kcal

0P 3C 0F

Romaine Lettuce

8 kcal

1 cup shredded

Chop and add for crunch. Free.

8 kcal

1P 1C 0F

Lime and Hot Sauce

5 kcal

as desired

Squeeze lime over the whole bowl. Cholula or Tajin on top. Both free.

5 kcal

0P 1C 0F

Meal Total

295 kcal

36P

23C

Option B

Rotisserie Chicken Tacos

288 kcal

▼

Rotisserie Chicken Breast (skin removed)

187 kcal

4 oz pulled

28P

Pull from the breast section of a store-bought rotisserie. Remove the skin. Rotisserie is marinated and juicy — nothing like dry grilled breast.

187 kcal

28P 0C 8F

Small Corn Tortillas

100 kcal

2 (4-inch tortillas)

20C

Warm in a dry pan 30 seconds each side or microwave wrapped in a damp paper towel.

100 kcal

2P 20C 3F

Shredded Cabbage or Romaine

5 kcal

¼ cup

Pile on top of the chicken. Free.

5 kcal

0P 1C 0F

Pico de Gallo

15 kcal

3 tablespoons

Top each taco. Fresh or jarred.

15 kcal

0P 3C 0F

Lime

5 kcal

½ lime squeezed

Squeeze over both tacos right before eating.

5 kcal

0P 1C 0F

Meal Total

288 kcal

38P

21C

Option C

Tuna Salad Open-Face Sandwich

285 kcal

▼

Canned Tuna in Water

150 kcal

5 oz drained

33P

Drain and pat dry. Mix with ingredients below.

150 kcal

33P 0C 1F

Light Mayo

33 kcal

1 teaspoon

Mix into tuna. Enough to bind, not drown.

33 kcal

0P 1C 3F

Celery and Red Onion (diced)

15 kcal

2 stalks celery, 2 tbsp onion

Mix into the tuna. Red onion adds the most flavor here.

15 kcal

0P 3C 0F

Sourdough Bread

110 kcal

1 slice (1.5 oz), toasted

20C

Toast it. Go open-face — you get all the tuna on one good piece of bread with more surface area.

110 kcal

4P 20C 1F

Romaine or Spinach

7 kcal

1 cup

Layer under or around the tuna. Free.

7 kcal

1P 1C 0F

Meal Total

285 kcal

37P

22C

Afternoon

Target: ~280 kcal · 20P · 32C · 7F

Option A

Cottage Cheese Bowl with Fruit

283 kcal

▼

Darigold Low Fat Cottage Cheese

220 kcal

1 cup

18P

26C

Scoop into a bowl. The protein density and slow-digesting casein make this one of the best afternoon snacks on a cut.

220 kcal

18P 26C 5F

Berries (strawberry, blueberry, or raspberry)

35 kcal

½ cup fresh or frozen thawed

Mix in or pile on top. Fresh or frozen (thawed). Adds natural sweetness without spiking blood sugar.

35 kcal

0P 9C 0F

Rice Cake (Quaker Lightly Salted)

35 kcal

1 cake

Eat on the side for something crunchy. Optional but satisfying.

35 kcal

0P 7C 0F

Meal Total

283 kcal

19P

40C

Option B

Ham and Cheese English Muffin

278 kcal

▼

Thomas Original English Muffin

130 kcal

1 whole, toasted

25C

Toast both halves until golden.

130 kcal

5P 25C 1F

Ham (deli-sliced, lean)

60 kcal

2 oz

Layer on both halves.

60 kcal

9P 1C 2F

Reduced Fat Cheddar

80 kcal

1 oz

Place on the ham and melt under a broiler for 1-2 minutes or microwave for 20 seconds.

80 kcal

7P 0C 5F

Any Fruit

60 kcal

1 medium piece or ½ cup

15C

Apple, orange, banana, or whatever you have. Eat on the side.

60 kcal

0P 15C 0F

Meal Total

278 kcal

20P

30C

Option C

Caesar Salad with Chicken

275 kcal

▼

Romaine Lettuce

16 kcal

2 cups chopped

Tear or chop. Your base.

16 kcal

1P 3C 0F

Rotisserie Chicken Breast (skin removed)

93 kcal

2 oz pulled

14P

Pull from the breast, skin off. Lay over the romaine.

93 kcal

14P 0C 4F

Caesar Dressing (light)

70 kcal

1.5 tablespoons

Ken’s Light Caesar or Cardini’s. Measure it — dressing is easy to over-pour.

70 kcal

1P 2C 7F

Parmesan (grated)

22 kcal

1 tablespoon

Sprinkle over the top.

22 kcal

2P 0C 1F

Croutons or crushed Rice Cake

70 kcal

¼ cup croutons

13C

Your carb crunch. Croutons for authenticity, crushed rice cake if you want lower calorie.

70 kcal

1P 13C 2F

Meal Total

275 kcal

21P

15C

12F

Dinner

Target: ~350 kcal · 35P · 26C · 11F

Option A

Beef Taco Plate

352 kcal

▼

Lean Ground Beef (93%)

160 kcal

4 oz raw, cooked and seasoned

28P

Same taco seasoning as Meal 3. If you batch-cooked, just reheat. Takes 2 minutes in the microwave.

160 kcal

28P 0C 6F

Small Corn Tortillas

100 kcal

2 (4-inch)

20C

Warm in a dry pan or microwave wrapped in a damp paper towel.

100 kcal

2P 20C 3F

Avocado

45 kcal

1 oz (about 1-2 tablespoons mashed)

Mash onto the tortillas before the meat. Small amount goes a long way.

45 kcal

0P 3C 4F

Sweet Potato

69 kcal

3 oz baked or roasted

16C

Cube and roast at 400°F for 20-25 minutes with cooking spray and a pinch of salt. Eat on the side.

69 kcal

1P 16C 0F

Pico de Gallo, Hot Sauce, Lime

15 kcal

as desired

Load them up. All free.

15 kcal

0P 3C 0F

Meal Total

352 kcal

36P

27C

11F

Option B

Steak Bowl with Rice and Green Beans

355 kcal

▼

Lean Sirloin or Flank Steak

180 kcal

4 oz raw

28P

Season with salt, pepper, garlic powder. Sear in a hot pan or cast iron 3-4 minutes per side for medium. Rest 3 minutes before slicing.

180 kcal

28P 0C 8F

Jasmine Rice (cooked)

103 kcal

½ cup cooked

23C

Serve as the base of the bowl.

103 kcal

2P 23C 0F

Green Beans

31 kcal

1 cup steamed or sautéed

Steam or sauté with cooking spray, garlic powder, and salt. Fills the plate — essentially free.

31 kcal

2P 7C 0F

Soy Sauce (low sodium)

10 kcal

1 tablespoon

Drizzle over the whole bowl.

10 kcal

1P 1C 0F

Avocado

23 kcal

0.5 oz

Small amount on top for healthy fat.

23 kcal

0P 1C 2F

Meal Total

355 kcal

37P

25C

12F

Option C

Bean and Cheese Burrito Bowl

348 kcal

▼

Lean Ground Beef (93%) or Chicken Thigh (cooked)

144 kcal

3 oz cooked

24P

Season as taco meat. Ground beef is faster. Chicken thigh adds more flavor.

144 kcal

24P 0C 6F

Black Beans (canned, drained and rinsed)

57 kcal

¼ cup

10C

Rinse well. Add to the bowl warm or cold.

57 kcal

4P 10C 0F

Jasmine Rice (cooked)

51 kcal

¼ cup cooked

11C

Layer at the bottom of the bowl.

51 kcal

1P 11C 0F

Reduced Fat Shredded Cheddar

40 kcal

½ oz

Sprinkle over the warm meat so it melts slightly.

40 kcal

4P 0C 3F

Sour Cream (light)

20 kcal

1 tablespoon

Dollop on top. Makes it feel like a real burrito bowl.

20 kcal

0P 1C 2F

Pico de Gallo, Hot Sauce, Lime

15 kcal

as desired

Load up on free toppings.

15 kcal

0P 3C 0F

Meal Total

348 kcal

33P

28C

10F

Snack

Target: ~170 kcal · 24P · 8C · 5F

Option A

Fairlife Core Power Shake

170 kcal

▼

Fairlife Core Power Shake (26g protein)

170 kcal

1 bottle

26P

Grab and go. Keep one in the fridge or your bag. The 26g protein version specifically — not the smaller Core Power Elite or the chocolate milk version.

170 kcal

26P 8C 5F

Meal Total

170 kcal

26P

Option B

Greek Yogurt with Fruit

168 kcal

▼

Fage 0% Greek Yogurt (plain)

90 kcal

¾ cup (170g)

17P

Scoop into a bowl or eat from the container. Plain Fage 0% — not the flavored cups.

90 kcal

17P 6C 0F

Any Fruit

60 kcal

½ cup or 1 piece

15C

Berries, apple slices, banana. Mix in or eat on the side.

60 kcal

0P 15C 0F

Honey

32 kcal

½ tablespoon

Optional. Drizzle on the yogurt if you need a little sweetness.

32 kcal

0P 8C 0F

Meal Total

168 kcal

23P

12C

Option C

Ham Rollups with Fruit

165 kcal

▼

Ham (deli-sliced, lean)

90 kcal

3 oz

14P

Roll each slice or eat flat. Easy grab-and-go protein source.

90 kcal

14P 1C 3F

Any Fruit

60 kcal

1 medium piece or ½ cup

15C

Apple, orange, grapes — whatever you have. Eat alongside for a complete sweet and savory snack.

60 kcal

0P 15C 0F

Meal Total

165 kcal

22P

10C

Daily Total (approximate)

~1,599

kcal

~170g

protein

~129g

carbs

~42g

fat