The Terminator 7-Day Muscle Meal-Prep Plan (Salmon Removed — Chicken/Tofu Replacements)

Integrated Prep & Batch-Cook Plan

• Proteins:
  • Roast a whole chicken or batch-grill chicken breasts (use across lunches/dinners).
  • Bake lemon-garlic chicken thighs (Day 2 dinner + extras for swaps).
  • Cook 1–1.5 kg ground turkey for burrito bowls and meatballs.
  • Slow-cook pulled pork shoulder.
  • Grill steak for Day 3 lunch.
  • Cook shrimp (optional extra) or prep tofu/tempeh (press, marinate, grill) for Day 5 lunch.
  • Make lamb/beef kofta mix and portion for Day 6 dinner.
  • Hard-boil a dozen eggs for Niçoise and quick breakfasts.
• Grains & Legumes: Cook brown rice, quinoa, whole-wheat pasta, couscous; cook beans (black beans, chickpeas) or use canned.
• Vegetables: Roast broccoli, zucchini, sweet potatoes; chop salad greens; steam green beans; sauté peppers; prep tabouleh herbs/veg.
• Breakfast prep: make protein pancake batter, portion oats, pre-cook turkey bacon/egg whites if desired.
• Sauces & Dressings: lemon-herb, tzatziki, tomato sauce, Greek yogurt caesar, simple vinaigrette.

Portion Guidelines (adjust to goals)

• Breakfast: 25–40g protein
• Lunch: 40–70g protein
• Dinner: 40–70g protein
• Complex carbs and healthy fats included each meal.

Consolidated Shopping List (1 person for 7 days — scale up if needed)

Produce

• Spinach (2 large bags)
• Mixed salad greens (2 bags)
• Kale (1 bunch)
• Broccoli (3 heads)
• Zucchini (4)
• Bell peppers (6 assorted)
• Cherry tomatoes (2 pints)
• Avocados (4)
• Sweet potatoes (4 large)
• Russet/Yukon potatoes (6)
• Onions (yellow and red, 6 total)
• Garlic (2 heads)
• Green beans (1 lb)
• Mushrooms (8 oz)
• Bananas (7)
• Mixed berries (fresh or frozen, 1–2 lbs)
• Lemons (6)
• Limes (4)
• Fresh herbs: parsley, cilantro, rosemary, mint (small bunches)
• Red onion (2)
• Coleslaw mix (1 bag)

Proteins

• Whole chicken (1.5–2 kg) or equivalent parts
• Chicken breasts (8–10 pieces; ~2–2.5 kg)
• Chicken thighs (boneless) — ~8 thighs (~1.2–1.5 kg) added for swaps
• Ground turkey (1–1.5 kg)
• Ground beef or lamb for kofta (800g–1 kg)
• Shrimp (optional) — 600–800g (or omit)
• Pork shoulder for pulled pork (1.5–2 kg)
• Steak (1–2 portions, ~400–600g)
• Canned tuna (3–4 cans)
• Tofu (extra-firm) or tempeh — 3–4 blocks (for skewers) if using plant option
• Eggs (3 dozen)
• Egg whites or liquid whites (optional, 1 carton)
• Greek yogurt (2 large tubs, plain)
• Cottage cheese (2 tubs)
• Milk (or plant milk) or buttermilk for pancakes
• Cheddar and mozzarella (block or shredded)
• Turkey bacon (1 pack)
• Smoked turkey or smoked trout (if replacing smoked salmon on bagel) — optional
• Granola

Pantry & Grains

• Rolled oats (large container)
• Quinoa (1–2 lbs)
• Brown rice (2–3 lbs)
• Whole-wheat pasta (1 box)
• Whole-wheat wraps and bagels
• Whole-wheat couscous (1 box)
• Canned black beans (4 cans)
• Canned chickpeas (3 cans)
• Canned tomatoes (2–4 cans)
• Tomato paste
• BBQ sauce
• Olive oil
• Coconut oil (optional)
• Peanut butter
• Honey
• Salsa
• Low-sodium soy sauce
• Balsamic vinegar
• Dijon mustard
• Worcestershire sauce
• Chicken or beef stock (boxes or cubes)
• Protein pancake ingredients: oats, cottage cheese, eggs
• Granola (for yogurt bowls)

Spices & Seasonings

• Salt & pepper
• Smoked paprika
• Chili powder
• Cumin
• Oregano
• Thyme
• Rosemary
• Red pepper flakes
• Italian seasoning
• Garlic powder
• Onion powder

Refrigerated & Misc

• Cream cheese
• Tzatziki ingredients or premade tzatziki
• Hummus (optional)
• Parmesan cheese
• Nuts (almonds, walnuts)
• Bread (whole-grain loaf)
• Whole-grain pizza crust or dough

Simple Daily Template (use each day)

• Breakfast + carbs + fruit
• Lunch: protein + grain + veg + dressing
• Dinner: protein + veg + starch or legume

Flavor Profile & Muscle-Building Notes

• Savory, herb-forward, tangy accents from citrus and yogurt to keep meals exciting.