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1 meal plan

Daily
goals 1872
kCal 129g
protein 186g
carbs 68g
fat

days 7 88%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 1837 of 1872 kcal
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Protein 129 of 129g

Carbs 175 of 186g

Fat 69 of 68g
- breakfast
  
  Waffles, plain, frozen, ready-to-he..
  2 oz - 153 kcal 4g protein 24g carbs 5g fat
  
  Butter, salted
  1 pat (1" sq, 1/3" high) - 36 kcal 0g protein 0g carbs 4g fat
- lunch
  
  Chunky Chicken Quesadillas
  1 servings - 214 kcal 20g protein 24g carbs 4g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- dinner
  
  Korean BBQ Beef
  1 servings - 586 kcal 51g protein 47g carbs 19g fat
  
  Shrimp and Broccoli Stir-Fry
  1 servings - 212 kcal 27g protein 14g carbs 6g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- night snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Premium Saltine Crackers Original
  3 serving - 194 kcal 3g protein 36g carbs 5g fat
Tuesday 988 of 1872 kcal
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Protein 33 of 129g

Carbs 106 of 186g

Fat 48 of 68g
- breakfast
- lunch
- dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Corn, sweet, yellow, canned, draine..
  1 can drained, rinsed - 184 kcal 6g protein 35g carbs 4g fat
  
  Johnsonville Smoked Sausage Jalapen..
  1 serving - 211 kcal 9g protein 3g carbs 19g fat
- night snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Premium Saltine Crackers Original
  2.9 serving - 188 kcal 3g protein 35g carbs 4g fat
Wednesday 1850 of 1872 kcal
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Protein 130 of 129g

Carbs 193 of 186g

Fat 62 of 68g
- breakfast
  
  French Muscle Toast
  1 servings - 418 kcal 44g protein 42g carbs 8g fat
- lunch
  
  Quick And Easy Shrimp Tacos
  1 servings - 491 kcal 38g protein 63g carbs 13g fat
- dinner
  
  Lemon Chicken Pasta
  1 servings - 464 kcal 30g protein 53g carbs 15g fat
  
  Pepperidge Farm Texas Toast Garlic ..
  1 serving - 140 kcal 3g protein 17g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- night snack
  
  Peanuts, all types, dry-roasted, wi..
  1 oz - 173 kcal 7g protein 6g carbs 14g fat
Thursday 1784 of 1872 kcal
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Protein 136 of 129g

Carbs 175 of 186g

Fat 60 of 68g
- breakfast
  
  Waffles, plain, frozen, ready-to-he..
  2 oz - 153 kcal 4g protein 24g carbs 5g fat
  
  Butter, salted
  1 pat (1" sq, 1/3" high) - 36 kcal 0g protein 0g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
- lunch
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Ham, sliced, regular (approximately..
  1 grams 1 serving - 83 kcal 9g protein 2g carbs 5g fat
  
  Goldfish Baked Snack Crackers Chedd..
  1 serving - 134 kcal 3g protein 20g carbs 5g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 119 kcal 24g protein 3g carbs 2g fat
- dinner
  
  Oven Baked Salmon Fillets
  1 servings - 397 kcal 43g protein 2g carbs 25g fat
  
  Shrimp and Broccoli Stir-Fry
  1 servings - 212 kcal 27g protein 14g carbs 6g fat
  
  Orange juice, chilled, includes fro..
  1 cup - 110 kcal 2g protein 28g carbs 0g fat
- night snack
Friday 1857 of 1872 kcal
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Protein 129 of 129g

Carbs 180 of 186g

Fat 69 of 68g
- breakfast
  
  Eggo Waffle
  2 Breakfast - 362 kcal 8g protein 54g carbs 14g fat
  
  Butter, salted
  2 pat (1" sq, 1/3" high) - 73 kcal 0g protein 0g carbs 8g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
- lunch
  
  Nature Valley Crunchy Granola Bars ..
  1 serving - 202 kcal 4g protein 27g carbs 9g fat
- dinner
  
  Beef, round, top round, steak, sepa..
  12 oz - 612 kcal 108g protein 0g carbs 21g fat
  
  Pork, cured, bacon, pre-sliced, coo..
  1 slice - 50 kcal 4g protein 0g carbs 4g fat
  
  Butter, salted
  1 pat (1" sq, 1/3" high) - 36 kcal 0g protein 0g carbs 4g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Potatoes, baked, skin, with salt
  1 skin - 116 kcal 2g protein 27g carbs 0g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Ken's Steak House Dressing Zesty It..
  1 serving - 90 kcal 0g protein 5g carbs 8g fat
- night snack
Saturday 1841 of 1872 kcal
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Protein 112 of 129g

Carbs 184 of 186g

Fat 73 of 68g
- breakfast
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
- lunch
  
  Pizza
  1 serving - 762 kcal 33g protein 81g carbs 39g fat
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 119 kcal 24g protein 3g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- dinner
  
  Johnsonville Smoked Sausage Jalapen..
  1 serving - 211 kcal 9g protein 3g carbs 19g fat
  
  Corn, sweet, white, frozen, kernels..
  1 cup kernels - 165 kcal 5g protein 37g carbs 1g fat
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 119 kcal 24g protein 3g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- night snack
Sunday 1833 of 1872 kcal
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Protein 119 of 129g

Carbs 184 of 186g

Fat 69 of 68g
- breakfast
  
  Broccoli And Potato Breakfast ..
  1 servings - 176 kcal 11g protein 22g carbs 5g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
- lunch
  
  Grilled Shrimp with Rosemary
  6 servings - 492 kcal 60g protein 0g carbs 30g fat
- dinner
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
  
  Franse frietjes
  1 portie - 426 kcal 5g protein 52g carbs 22g fat
- night snack

Home › Meal Plan Search › 1

1 meal plan

Use this meal plan as base for your own.

Monday 1837 of 1872 kcal

Waffles, plain, frozen, ready-to-he..

Butter, salted

Chunky Chicken Quesadillas

Milk, reduced fat, fluid, 2% milkfa..

Korean BBQ Beef

Shrimp and Broccoli Stir-Fry

Milk, reduced fat, fluid, 2% milkfa..

Peanut butter, smooth style, withou..

Premium Saltine Crackers Original

Tuesday 988 of 1872 kcal

Roasted Red Potatoes

Corn, sweet, yellow, canned, draine..

Johnsonville Smoked Sausage Jalapen..

Peanut butter, smooth style, withou..

Premium Saltine Crackers Original

Wednesday 1850 of 1872 kcal

French Muscle Toast

Quick And Easy Shrimp Tacos

Lemon Chicken Pasta

Pepperidge Farm Texas Toast Garlic ..

Milk, reduced fat, fluid, 2% milkfa..

Peanuts, all types, dry-roasted, wi..

Thursday 1784 of 1872 kcal

Waffles, plain, frozen, ready-to-he..

Butter, salted

Orange Juice

Whole grain wheat bread

Ham, sliced, regular (approximately..

Goldfish Baked Snack Crackers Chedd..

Cheese, low fat, cheddar or colby

Milk, reduced fat, fluid, 2% milkfa..

Gold Standard 100% Whey Protein Pow..

Oven Baked Salmon Fillets

Shrimp and Broccoli Stir-Fry

Orange juice, chilled, includes fro..

Friday 1857 of 1872 kcal

Eggo Waffle

Butter, salted

Orange Juice

Nature Valley Crunchy Granola Bars ..

Beef, round, top round, steak, sepa..

Pork, cured, bacon, pre-sliced, coo..

Butter, salted

Salad

Potatoes, baked, skin, with salt

Orange Juice

Ken's Steak House Dressing Zesty It..

Saturday 1841 of 1872 kcal

Orange Juice

Pizza

Gold Standard 100% Whey Protein Pow..

Milk, reduced fat, fluid, 2% milkfa..

Johnsonville Smoked Sausage Jalapen..

Corn, sweet, white, frozen, kernels..

Gold Standard 100% Whey Protein Pow..

Milk, reduced fat, fluid, 2% milkfa..

Sunday 1833 of 1872 kcal

Broccoli And Potato Breakfast ..

Orange Juice

Grilled Shrimp with Rosemary

Tough Guy's Burgur

Franse frietjes