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12 week plan meal plan

Daily
goals 3741
kCal 327g
protein 327g
carbs 125g
fat

days 7 102%

Use this meal plan as base for your own.

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

Monday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
Tuesday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
Wednesday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
Thursday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
Friday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
Saturday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
Sunday 3820 of 3741 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 339 of 327g

Carbs 333 of 327g

Fat 134 of 125g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Cantaloupe
  1 servings - 109 kcal 2g protein 23g carbs 1g fat
- Morning snack
  
  Whole Boiled Egg
  3 servings - 234 kcal 21g protein 3g carbs 18g fat
  
  Egg, white, raw, fresh
  3 large - 51 kcal 11g protein 1g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Cheese, low fat, cheddar or colby
  0.7 slice (1 oz) - 34 kcal 5g protein 0g carbs 1g fat
  
  Cereals, oats, instant, fortified, ..
  1.1 100g - 424 kcal 13g protein 76g carbs 8g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Cheese, cottage, nonfat, uncreamed,..
  2.7 100g - 194 kcal 28g protein 18g carbs 1g fat
  
  Pineapple, raw, traditional varieti..
  1 slice (4-2/3" dia x 3/4" thick) - 79 kcal 1g protein 21g carbs 0g fat
  
  CLIF bar
  1 bar - 248 kcal 9g protein 44g carbs 4g fat
- Afternoon snack
  
  Fish, tuna, white, canned in water,..
  0.4 can - 88 kcal 16g protein 0g carbs 2g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
  
  light Mayonnaise
  1 packet - 61 kcal 1g protein 3g carbs 5g fat
  
  fruit
  1 servings - 113 kcal 2g protein 24g carbs 1g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- Dinner
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Peanut butter
  1 tbs - 100 kcal 4g protein 3g carbs 8g fat
  
  Whole Wheat Bread
  1.8 slice thin - 150 kcal 5g protein 28g carbs 3g fat
- Late night snack
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Meal moment
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Meal moment
  
  Fish, salmon, Atlantic, wild, raw
  1.5 fillet - 422 kcal 59g protein 0g carbs 19g fat
  
  Broccoli, raw
  0.9 cup chopped - 28 kcal 2g protein 5g carbs 0g fat
  
  Salad
  1 serving - 17 kcal 1g protein 1g carbs 1g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Vinegar
  1 lots - 17 kcal 1g protein 1g carbs 1g fat
- Meal moment
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat

Home › Meal Plan Search › 12 Week Plan

12 week plan meal plan

Use this meal plan as base for your own.

Monday 3820 of 3741 kcal

Gold Standard Whey

Cantaloupe

Whole Boiled Egg

Egg, white, raw, fresh

Oil, olive, salad or cooking

Cheese, low fat, cheddar or colby

Cereals, oats, instant, fortified, ..

Fish Oil 1200mg Capsule Nature Made

Cheese, cottage, nonfat, uncreamed,..

Pineapple, raw, traditional varieti..

CLIF bar

Fish, tuna, white, canned in water,..

Whole Wheat Bread

light Mayonnaise

fruit

Fish Oil 1200mg Capsule Nature Made

Gold Standard Whey

Peanut butter

Whole Wheat Bread

Gold Standard Whey

Apples, raw, with skin

Gold Standard Whey

Gold Standard 100% Casein

Fish, salmon, Atlantic, wild, raw

Broccoli, raw

Salad

Oil, olive, salad or cooking

Vinegar

Gold Standard 100% Casein

Peanut butter, smooth style, withou..

Tuesday 3820 of 3741 kcal

Gold Standard Whey

Cantaloupe

Whole Boiled Egg

Egg, white, raw, fresh

Oil, olive, salad or cooking

Cheese, low fat, cheddar or colby

Cereals, oats, instant, fortified, ..

Fish Oil 1200mg Capsule Nature Made

Cheese, cottage, nonfat, uncreamed,..

Pineapple, raw, traditional varieti..

CLIF bar

Fish, tuna, white, canned in water,..

Whole Wheat Bread

light Mayonnaise

fruit

Fish Oil 1200mg Capsule Nature Made

Gold Standard Whey

Peanut butter

Whole Wheat Bread

Gold Standard Whey

Apples, raw, with skin

Gold Standard Whey

Gold Standard 100% Casein

Fish, salmon, Atlantic, wild, raw

Broccoli, raw

Salad

Oil, olive, salad or cooking

Vinegar

Gold Standard 100% Casein

Peanut butter, smooth style, withou..

Wednesday 3820 of 3741 kcal

Gold Standard Whey

Cantaloupe

Whole Boiled Egg

Egg, white, raw, fresh

Oil, olive, salad or cooking

Cheese, low fat, cheddar or colby

Cereals, oats, instant, fortified, ..

Fish Oil 1200mg Capsule Nature Made

Cheese, cottage, nonfat, uncreamed,..

Pineapple, raw, traditional varieti..

CLIF bar

Fish, tuna, white, canned in water,..

Whole Wheat Bread

light Mayonnaise