Bulk meal plan

Daily
goals 4000
kCal 220g
protein 591g
carbs 84g
fat

days 1 82%

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

Monday 3408 of 4000 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 221 of 220g

Carbs 415 of 591g

Fat 96 of 84g
- Breakfast
  
  Egg, whole, boiled
  2 unit - 310 kcal 26g protein 2g carbs 22g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Whole grain wheat bread
  4 1 slice - 360 kcal 16g protein 72g carbs 2g fat
  
  Peanut butter, smooth style, withou..
  2.5 tbsp - 501 kcal 20g protein 16g carbs 40g fat
- Lunch
  
  Tuna Salad Sandwich
  1 servings - 656 kcal 41g protein 79g carbs 20g fat
  
  Whole grain wheat bread
  4 1 slice - 360 kcal 16g protein 72g carbs 2g fat
- Afternoon snack
  
  Whole Wheat Pasta
  1 unit - 310 kcal 11g protein 62g carbs 3g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  cooked brown rice
  1 cup - 96 kcal 3g protein 23g carbs 1g fat
  
  Tomatoes, red, ripe, raw, year roun..
  1 medium whole (2-3/5" dia) - 15 kcal 1g protein 5g carbs 0g fat
- Late night snack
  
  Yogurt, Greek, plain, nonfat
  500 gram - 260 kcal 50g protein 20g carbs 0g fat