Home › Meal Plan Search › Bulk..?

Print Download PDF

Bulk..? meal plan

Daily
goals 1814
kCal 162g
protein 134g
carbs 70g
fat

days 7 72%

Use this meal plan as base for your own.

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

Monday 1441 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 159 of 162g

Carbs 118 of 134g

Fat 37 of 70g
- Breakfast
- Breakfast
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Pork, cured, canadian-style bacon, ..
  1 slices (6 per 6-oz pkg.) - 81 kcal 11g protein 1g carbs 4g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Sweet potato, cooked, baked in skin..
  1 small - 53 kcal 1g protein 12g carbs 0g fat
- Late night snack
  
  Cheese, cottage, lowfat, 2% milkfat
  1 cup (not packed) - 167 kcal 27g protein 8g carbs 6g fat
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat
Tuesday 1342 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 118 of 162g

Carbs 141 of 134g

Fat 34 of 70g
- Breakfast
- Breakfast
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
  
  Oatmeal
  0.5 serving - 174 kcal 7g protein 29g carbs 4g fat
- Lunch
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
  
  Chicken breast, oven-roasted, fat-f..
  1 serving 2 slices - 30 kcal 7g protein 1g carbs 0g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 257 kcal 39g protein 0g carbs 13g fat
  
  Quinoa, cooked
  0.5 cup - 101 kcal 4g protein 20g carbs 2g fat
- Late night snack
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat
  
  Chobani Non-Fat Greek Yogurt Plain
  1 serving - 95 kcal 18g protein 7g carbs 0g fat
Wednesday 1441 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 159 of 162g

Carbs 118 of 134g

Fat 37 of 70g
- Breakfast
- Breakfast
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Pork, cured, canadian-style bacon, ..
  1 slices (6 per 6-oz pkg.) - 81 kcal 11g protein 1g carbs 4g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Sweet potato, cooked, baked in skin..
  1 small - 53 kcal 1g protein 12g carbs 0g fat
- Late night snack
  
  Cheese, cottage, lowfat, 2% milkfat
  1 cup (not packed) - 167 kcal 27g protein 8g carbs 6g fat
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat
Thursday 1441 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 159 of 162g

Carbs 118 of 134g

Fat 37 of 70g
- Breakfast
- Breakfast
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Pork, cured, canadian-style bacon, ..
  1 slices (6 per 6-oz pkg.) - 81 kcal 11g protein 1g carbs 4g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Sweet potato, cooked, baked in skin..
  1 small - 53 kcal 1g protein 12g carbs 0g fat
- Late night snack
  
  Cheese, cottage, lowfat, 2% milkfat
  1 cup (not packed) - 167 kcal 27g protein 8g carbs 6g fat
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat
Friday 1441 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 159 of 162g

Carbs 118 of 134g

Fat 37 of 70g
- Breakfast
- Breakfast
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Pork, cured, canadian-style bacon, ..
  1 slices (6 per 6-oz pkg.) - 81 kcal 11g protein 1g carbs 4g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Sweet potato, cooked, baked in skin..
  1 small - 53 kcal 1g protein 12g carbs 0g fat
- Late night snack
  
  Cheese, cottage, lowfat, 2% milkfat
  1 cup (not packed) - 167 kcal 27g protein 8g carbs 6g fat
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat
Saturday 1441 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 159 of 162g

Carbs 118 of 134g

Fat 37 of 70g
- Breakfast
- Breakfast
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Pork, cured, canadian-style bacon, ..
  1 slices (6 per 6-oz pkg.) - 81 kcal 11g protein 1g carbs 4g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Sweet potato, cooked, baked in skin..
  1 small - 53 kcal 1g protein 12g carbs 0g fat
- Late night snack
  
  Cheese, cottage, lowfat, 2% milkfat
  1 cup (not packed) - 167 kcal 27g protein 8g carbs 6g fat
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat
Sunday 1441 of 1814 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 159 of 162g

Carbs 118 of 134g

Fat 37 of 70g
- Breakfast
- Breakfast
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Pork, cured, canadian-style bacon, ..
  1 slices (6 per 6-oz pkg.) - 81 kcal 11g protein 1g carbs 4g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Blueberries, raw
  0.5 cup - 41 kcal 1g protein 11g carbs 0g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Lettuce, cos or romaine, raw
  2 cup shredded - 15 kcal 1g protein 3g carbs 0g fat
  
  Carrots, raw
  50 gram - 18 kcal 1g protein 5g carbs 0g fat
  
  Isola Italian Tomatoes Cherry
  50 gram - 6 kcal 1g protein 2g carbs 0g fat
  
  Chickpeas (garbanzo beans, bengal g..
  0.5 cup drained, rinsed - 102 kcal 5g protein 17g carbs 2g fat
- Afternoon snack
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
  
  General Mills Fiber One Oats & Choc..
  1 serving - 159 kcal 2g protein 29g carbs 4g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Birds Eye Steamfresh Premium Select..
  50 gram - 24 kcal 2g protein 5g carbs 0g fat
  
  Sweet potato, cooked, baked in skin..
  1 small - 53 kcal 1g protein 12g carbs 0g fat
- Late night snack
  
  Cheese, cottage, lowfat, 2% milkfat
  1 cup (not packed) - 167 kcal 27g protein 8g carbs 6g fat
  
  Strawberries, raw
  0.5 cup, halves - 21 kcal 1g protein 6g carbs 0g fat
  
  Crazy Richard's 100% Natural Chunky..
  0.5 serving - 103 kcal 5g protein 4g carbs 8g fat

Home › Meal Plan Search › Bulk..?

Bulk..? meal plan

Use this meal plan as base for your own.

Monday 1441 of 1814 kcal

Egg, white, raw, fresh

Egg, whole, cooked, scrambled

Pork, cured, canadian-style bacon, ..

Sauce, salsa, ready-to-serve

Blueberries, raw

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

Lettuce, cos or romaine, raw

Carrots, raw

Isola Italian Tomatoes Cherry

Chickpeas (garbanzo beans, bengal g..

Gold Standard Chocolate Whey

General Mills Fiber One Oats & Choc..

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

Birds Eye Steamfresh Premium Select..

Sweet potato, cooked, baked in skin..

Cheese, cottage, lowfat, 2% milkfat

Strawberries, raw

Crazy Richard's 100% Natural Chunky..

Tuesday 1342 of 1814 kcal

Blueberries, raw

Oatmeal

Lettuce, cos or romaine, raw

Carrots, raw

Isola Italian Tomatoes Cherry

Chickpeas (garbanzo beans, bengal g..

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

Gold Standard Chocolate Whey

General Mills Fiber One Oats & Choc..

Birds Eye Steamfresh Premium Select..

Fish, salmon, Atlantic, wild, raw

Quinoa, cooked

Strawberries, raw

Crazy Richard's 100% Natural Chunky..

Chobani Non-Fat Greek Yogurt Plain

Wednesday 1441 of 1814 kcal

Egg, white, raw, fresh

Egg, whole, cooked, scrambled

Pork, cured, canadian-style bacon, ..

Sauce, salsa, ready-to-serve

Blueberries, raw

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

Lettuce, cos or romaine, raw

Carrots, raw

Isola Italian Tomatoes Cherry

Chickpeas (garbanzo beans, bengal g..

Gold Standard Chocolate Whey

General Mills Fiber One Oats & Choc..

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

Birds Eye Steamfresh Premium Select..

Sweet potato, cooked, baked in skin..

Cheese, cottage, lowfat, 2% milkfat

Strawberries, raw

Crazy Richard's 100% Natural Chunky..

Thursday 1441 of 1814 kcal

Egg, white, raw, fresh

Egg, whole, cooked, scrambled

Pork, cured, canadian-style bacon, ..

Sauce, salsa, ready-to-serve

Blueberries, raw

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

Lettuce, cos or romaine, raw

Carrots, raw

Isola Italian Tomatoes Cherry

Chickpeas (garbanzo beans, bengal g..

Gold Standard Chocolate Whey

General Mills Fiber One Oats & Choc..

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

Birds Eye Steamfresh Premium Select..

Sweet potato, cooked, baked in skin..

Cheese, cottage, lowfat, 2% milkfat

Strawberries, raw

Crazy Richard's 100% Natural Chunky..

Friday 1441 of 1814 kcal

Egg, white, raw, fresh

Egg, whole, cooked, scrambled

Pork, cured, canadian-style bacon, ..