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Bulk 1 meal plan

Daily
goals 2172
kCal 127g
protein 272g
carbs 64g
fat

days 7 85%

Use this meal plan as base for your own.

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

Monday 1816 of 2172 kcal
Show macro details

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Protein 146 of 127g

Carbs 168 of 272g

Fat 69 of 64g
- Breakfast
  
  Vegetarian lentils - fatsecret
  1 1 porcion - 284 kcal 9g protein 35g carbs 12g fat
  
  Turkey ham
  4 1 slice - 125 kcal 20g protein 2g carbs 5g fat
  
  Flax oil
  1 1 tbsp - 126 kcal 0g protein 0g carbs 14g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Broccoli, cooked, boiled, drained, ..
  0.3 cup, chopped - 8 kcal 1g protein 2g carbs 0g fat
  
  Cauliflower, cooked, boiled, draine..
  0.3 cup (1" pieces) - 4 kcal 0g protein 1g carbs 0g fat
  
  chopped, cooked chicken breast
  1 1 cup - 131 kcal 31g protein 0g carbs 2g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat
Tuesday 1786 of 2172 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 125 of 127g

Carbs 211 of 272g

Fat 56 of 64g
- Breakfast
  
  Spectrum Essentials Organic Flax Oi..
  0.5 1 tbsp - 63 kcal 0g protein 0g carbs 7g fat
  
  Quinoa And Vegetable Stir Fry
  1 servings - 466 kcal 17g protein 79g carbs 11g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Broccoli, cooked, boiled, drained, ..
  0.3 cup, chopped - 8 kcal 1g protein 2g carbs 0g fat
  
  Cauliflower, cooked, boiled, draine..
  0.3 cup (1" pieces) - 4 kcal 0g protein 1g carbs 0g fat
  
  Tilapia fish
  1 fillet - 102 kcal 21g protein 0g carbs 2g fat
  
  Mushrooms, white, raw
  0.3 cup, pieces or slices - 5 kcal 1g protein 1g carbs 0g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat
Wednesday 1821 of 2172 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 147 of 127g

Carbs 169 of 272g

Fat 69 of 64g
- Breakfast
  
  Vegetarian lentils - fatsecret
  1 1 porcion - 284 kcal 9g protein 35g carbs 12g fat
  
  Turkey ham
  4 1 slice - 125 kcal 20g protein 2g carbs 5g fat
  
  Flax oil
  1 1 tbsp - 126 kcal 0g protein 0g carbs 14g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Broccoli, cooked, boiled, drained, ..
  0.3 cup, chopped - 8 kcal 1g protein 2g carbs 0g fat
  
  Cauliflower, cooked, boiled, draine..
  0.3 cup (1" pieces) - 4 kcal 0g protein 1g carbs 0g fat
  
  chopped, cooked chicken breast
  1 1 cup - 131 kcal 31g protein 0g carbs 2g fat
  
  Mushrooms, white, raw
  0.3 cup, pieces or slices - 5 kcal 1g protein 1g carbs 0g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat
Thursday 1927 of 2172 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 127g

Carbs 211 of 272g

Fat 69 of 64g
- Breakfast
  
  Spectrum Essentials Organic Flax Oi..
  0.5 1 tbsp - 63 kcal 0g protein 0g carbs 7g fat
  
  Quinoa And Vegetable Stir Fry
  1 servings - 466 kcal 17g protein 79g carbs 11g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Broccoli, cooked, boiled, drained, ..
  0.3 cup, chopped - 8 kcal 1g protein 2g carbs 0g fat
  
  Cauliflower, cooked, boiled, draine..
  0.3 cup (1" pieces) - 4 kcal 0g protein 1g carbs 0g fat
  
  Beef fillet
  1 fillet - 243 kcal 27g protein 0g carbs 15g fat
  
  Mushrooms, white, raw
  0.3 cup, pieces or slices - 5 kcal 1g protein 1g carbs 0g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat
Friday 1821 of 2172 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 147 of 127g

Carbs 169 of 272g

Fat 69 of 64g
- Breakfast
  
  Vegetarian lentils - fatsecret
  1 1 porcion - 284 kcal 9g protein 35g carbs 12g fat
  
  Turkey ham
  4 1 slice - 125 kcal 20g protein 2g carbs 5g fat
  
  Flax oil
  1 1 tbsp - 126 kcal 0g protein 0g carbs 14g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Broccoli, cooked, boiled, drained, ..
  0.3 cup, chopped - 8 kcal 1g protein 2g carbs 0g fat
  
  Cauliflower, cooked, boiled, draine..
  0.3 cup (1" pieces) - 4 kcal 0g protein 1g carbs 0g fat
  
  chopped, cooked chicken breast
  1 1 cup - 131 kcal 31g protein 0g carbs 2g fat
  
  Mushrooms, white, raw
  0.3 cup, pieces or slices - 5 kcal 1g protein 1g carbs 0g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat
Saturday 1924 of 2172 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 130 of 127g

Carbs 210 of 272g

Fat 69 of 64g
- Breakfast
  
  Spectrum Essentials Organic Flax Oi..
  0.5 1 tbsp - 63 kcal 0g protein 0g carbs 7g fat
  
  Quinoa And Vegetable Stir Fry
  1 servings - 466 kcal 17g protein 79g carbs 11g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Beef fillet
  1 fillet - 243 kcal 27g protein 0g carbs 15g fat
  
  Nopales, cooked, without salt
  0.6 cup - 14 kcal 1g protein 3g carbs 0g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat
Sunday 1794 of 2172 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 137 of 127g

Carbs 169 of 272g

Fat 69 of 64g
- Breakfast
  
  Vegetarian lentils - fatsecret
  1 1 porcion - 284 kcal 9g protein 35g carbs 12g fat
  
  Turkey ham
  4 1 slice - 125 kcal 20g protein 2g carbs 5g fat
  
  Flax oil
  1 1 tbsp - 126 kcal 0g protein 0g carbs 14g fat
- Morning snack
  
  Ezekiel Bread
  2 slice - 158 kcal 8g protein 30g carbs 1g fat
  
  Alfalfa seeds, sprouted, raw
  2 tbsp - 1 kcal 0g protein 0g carbs 0g fat
  
  Dijon Mustard
  1 tsp - 4 kcal 0g protein 0g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  2 slice, thin/small - 4 kcal 0g protein 1g carbs 0g fat
  
  Turkey ham
  2 1 slice - 63 kcal 10g protein 1g carbs 2g fat
  
  Avocados, raw, California
  0.3 fruit, without skin and seed - 70 kcal 1g protein 4g carbs 6g fat
  
  Spinach, cooked, boiled, drained, w..
  30 gram - 6 kcal 1g protein 1g carbs 0g fat
- Lunch
  
  cooked brown rice
  0.5 cup - 48 kcal 1g protein 12g carbs 0g fat
  
  Tilapia fish
  1 fillet - 102 kcal 21g protein 0g carbs 2g fat
  
  Nopales, cooked, without salt
  0.6 cup - 14 kcal 1g protein 3g carbs 0g fat
  
  Mushrooms, white, raw
  0.3 cup, pieces or slices - 5 kcal 1g protein 1g carbs 0g fat
- Afternoon snack
  
  Sprouted Whole grain Spaghetti - Ez..
  1 2 oz - 206 kcal 9g protein 39g carbs 2g fat
  
  PREGO Pasta, Organic Tomato and Bas..
  1 serving 1/2 cup - 78 kcal 2g protein 13g carbs 3g fat
  
  All-Natural, Unflavored Whey Protei..
  1 1 scoop - 113 kcal 23g protein 3g carbs 2g fat
- Dinner
  
  Whey protein - mike's mix
  1 1 scoop - 121 kcal 23g protein 3g carbs 2g fat
- Late night snack
  
  Kirkland Signature Extra Fancy Unsa..
  1 1/4 cup - 190 kcal 5g protein 7g carbs 16g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Bananas, raw
  0.5 medium (7" to 7-7/8" long) - 54 kcal 1g protein 13g carbs 0g fat

Home › Meal Plan Search › Bulk 1

Bulk 1 meal plan

Use this meal plan as base for your own.

Monday 1816 of 2172 kcal

Vegetarian lentils - fatsecret

Turkey ham

Flax oil

Ezekiel Bread

Alfalfa seeds, sprouted, raw

Dijon Mustard

Tomatoes, red, ripe, raw, year roun..

Turkey ham

Avocados, raw, California

Spinach, cooked, boiled, drained, w..

cooked brown rice

Broccoli, cooked, boiled, drained, ..

Cauliflower, cooked, boiled, draine..

chopped, cooked chicken breast

Sprouted Whole grain Spaghetti - Ez..

PREGO Pasta, Organic Tomato and Bas..

All-Natural, Unflavored Whey Protei..

Whey protein - mike's mix

Kirkland Signature Extra Fancy Unsa..

Almond Milk, Original, Unsweetened

Bananas, raw

Tuesday 1786 of 2172 kcal

Spectrum Essentials Organic Flax Oi..

Quinoa And Vegetable Stir Fry

Ezekiel Bread

Alfalfa seeds, sprouted, raw

Dijon Mustard

Tomatoes, red, ripe, raw, year roun..

Turkey ham

Avocados, raw, California

Spinach, cooked, boiled, drained, w..

cooked brown rice

Broccoli, cooked, boiled, drained, ..

Cauliflower, cooked, boiled, draine..

Tilapia fish

Mushrooms, white, raw

Sprouted Whole grain Spaghetti - Ez..

PREGO Pasta, Organic Tomato and Bas..

All-Natural, Unflavored Whey Protei..

Whey protein - mike's mix

Kirkland Signature Extra Fancy Unsa..

Almond Milk, Original, Unsweetened

Bananas, raw

Wednesday 1821 of 2172 kcal

Vegetarian lentils - fatsecret

Turkey ham

Flax oil

Ezekiel Bread

Alfalfa seeds, sprouted, raw

Dijon Mustard

Tomatoes, red, ripe, raw, year roun..

Turkey ham

Avocados, raw, California

Spinach, cooked, boiled, drained, w..

cooked brown rice

Broccoli, cooked, boiled, drained, ..

Cauliflower, cooked, boiled, draine..

chopped, cooked chicken breast

Mushrooms, white, raw

Sprouted Whole grain Spaghetti - Ez..

PREGO Pasta, Organic Tomato and Bas..

All-Natural, Unflavored Whey Protei..

Whey protein - mike's mix

Kirkland Signature Extra Fancy Unsa..

Almond Milk, Original, Unsweetened

Bananas, raw

Thursday 1927 of 2172 kcal

Spectrum Essentials Organic Flax Oi..

Quinoa And Vegetable Stir Fry

Ezekiel Bread

Alfalfa seeds, sprouted, raw

Dijon Mustard

Tomatoes, red, ripe, raw, year roun..

Turkey ham

Avocados, raw, California

Spinach, cooked, boiled, drained, w..