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Badbutt meal plan

Daily
goals 3053
kCal 159g
protein 467g
carbs 61g
fat

days 7 95%

Use this meal plan as base for your own.

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

Monday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
Tuesday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
Wednesday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
Thursday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
Friday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
Saturday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
Sunday 3111 of 3053 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 214 of 159g

Carbs 422 of 467g

Fat 63 of 61g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Cereals, QUAKER, Instant Oatmeal Or..
  1 packet - 158 kcal 7g protein 27g carbs 3g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Seeds, chia seeds, dried
  0.5 oz - 70 kcal 2g protein 6g carbs 4g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2.5 cup - 228 kcal 20g protein 30g carbs 12g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Snyder's of Hanover Butter Snaps Na..
  1 pretzels - 120 kcal 3g protein 25g carbs 1g fat
  
  Kellogg's Raisin Bran Cereal Cinnam..
  1.8 serving - 382 kcal 7g protein 85g carbs 3g fat
- Dinner
  
  Rice, brown, long-grain, raw
  1 cup - 655 kcal 15g protein 143g carbs 5g fat
  
  Chicken breast, oven-roasted, fat-f..
  170 gram - 122 kcal 29g protein 3g carbs 0g fat
  
  Vegetables, mixed, canned, drained ..
  1 cup - 72 kcal 4g protein 15g carbs 0g fat
- Late night snack
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat

Home › Meal Plan Search › Badbutt

Badbutt meal plan

Use this meal plan as base for your own.

Monday 3111 of 3053 kcal

Egg, whole, cooked, scrambled

Cereals, QUAKER, Instant Oatmeal Or..

Spinach, raw

Seeds, chia seeds, dried

Gold Standard 100% Whey Protein Pow..

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

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

Mayonnaise, low sodium, low calorie..

Whole Wheat Bread

Vegetables, mixed, canned, drained ..

Apples, raw, with skin

Snyder's of Hanover Butter Snaps Na..

Kellogg's Raisin Bran Cereal Cinnam..

Rice, brown, long-grain, raw

Chicken breast, oven-roasted, fat-f..

Vegetables, mixed, canned, drained ..

Broccoli, raw

Cheese, low fat, cheddar or colby

Tuesday 3111 of 3053 kcal

Egg, whole, cooked, scrambled

Cereals, QUAKER, Instant Oatmeal Or..

Spinach, raw

Seeds, chia seeds, dried

Gold Standard 100% Whey Protein Pow..

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

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

Mayonnaise, low sodium, low calorie..

Whole Wheat Bread

Vegetables, mixed, canned, drained ..

Apples, raw, with skin

Snyder's of Hanover Butter Snaps Na..

Kellogg's Raisin Bran Cereal Cinnam..

Rice, brown, long-grain, raw

Chicken breast, oven-roasted, fat-f..

Vegetables, mixed, canned, drained ..

Broccoli, raw

Cheese, low fat, cheddar or colby

Wednesday 3111 of 3053 kcal

Egg, whole, cooked, scrambled

Cereals, QUAKER, Instant Oatmeal Or..

Spinach, raw

Seeds, chia seeds, dried

Gold Standard 100% Whey Protein Pow..

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

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

Mayonnaise, low sodium, low calorie..

Whole Wheat Bread

Vegetables, mixed, canned, drained ..

Apples, raw, with skin

Snyder's of Hanover Butter Snaps Na..

Kellogg's Raisin Bran Cereal Cinnam..

Rice, brown, long-grain, raw

Chicken breast, oven-roasted, fat-f..

Vegetables, mixed, canned, drained ..

Broccoli, raw

Cheese, low fat, cheddar or colby

Thursday 3111 of 3053 kcal

Egg, whole, cooked, scrambled

Cereals, QUAKER, Instant Oatmeal Or..

Spinach, raw

Seeds, chia seeds, dried

Gold Standard 100% Whey Protein Pow..

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

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

Mayonnaise, low sodium, low calorie..

Whole Wheat Bread

Vegetables, mixed, canned, drained ..

Apples, raw, with skin

Snyder's of Hanover Butter Snaps Na..

Kellogg's Raisin Bran Cereal Cinnam..

Rice, brown, long-grain, raw

Chicken breast, oven-roasted, fat-f..

Vegetables, mixed, canned, drained ..

Broccoli, raw

Cheese, low fat, cheddar or colby

Friday 3111 of 3053 kcal