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Bulk1 meal plan

Daily
goals 3570
kCal 250g
protein 440g
carbs 90g
fat

days 7 95%

Use this meal plan as base for your own.

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

Monday 3593 of 3570 kcal
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Protein 246 of 250g

Carbs 434 of 440g

Fat 97 of 90g
- Breakfast
  
  Cereals ready-to-eat, GENERAL MILLS..
  2 cup (1 NLEA serving) - 221 kcal 7g protein 41g carbs 4g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
  
  Grapes, red or green (European type..
  1 cup - 109 kcal 1g protein 27g carbs 0g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
- Snack 1
  
  Quick Oats
  0.5 servings - 211 kcal 8g protein 35g carbs 5g fat
- Lunch
  
  Monte Cristo Sandwiches
  1 servings - 349 kcal 24g protein 39g carbs 10g fat
- Snack 2
  
  String Cheese
  1 serving - 81 kcal 7g protein 0g carbs 6g fat
- Dinner
  
  Soup, chunky beef, canned, ready-to..
  1 can (19 oz) - 329 kcal 21g protein 54g carbs 6g fat
  
  Apple Juice
  2 1 small cup - 88 kcal 0g protein 23g carbs 0g fat
  
  Premium Saltine Crackers Original
  2 serving - 130 kcal 2g protein 24g carbs 3g fat
- Snack 3
  
  Optimum Nutrition - 100% Whey Gold ..
  1 Rounded Scoop (32g) - 123 kcal 24g protein 3g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Pre-Workout
  
  Orange Julius Protein Shake
  1 servings - 429 kcal 51g protein 54g carbs 3g fat
- Post-Workout
  
  Post-Workout Peanut Butter Bla..
  1 servings - 926 kcal 72g protein 72g carbs 42g fat
Tuesday 3445 of 3570 kcal
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Protein 249 of 250g

Carbs 421 of 440g

Fat 85 of 90g
- Breakfast
  
  French Muscle Toast
  1 servings - 418 kcal 44g protein 42g carbs 8g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
- Snack 1
  
  Grilled Pork And Pineapple Tac..
  1 servings - 322 kcal 25g protein 39g carbs 9g fat
  
  Orange juice, chilled, includes fro..
  2 cup - 219 kcal 3g protein 56g carbs 1g fat
- Lunch
  
  Ham, sliced, regular (approximately..
  8 slice - 332 kcal 37g protein 9g carbs 19g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Kraft Singles American Cheese Slice..
  2 serving - 92 kcal 8g protein 4g carbs 5g fat
  
  Lettuce, iceberg (includes crisphea..
  1 cup shredded - 6 kcal 1g protein 2g carbs 0g fat
- Snack 2
  
  Optimum Nutrition - 100% Whey Gold ..
  1 Rounded Scoop (32g) - 123 kcal 24g protein 3g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
- Dinner
  
  Chunky Chicken Quesadillas
  2 servings - 428 kcal 40g protein 48g carbs 8g fat
  
  Corn, sweet, yellow, canned, draine..
  0.5 can drained, rinsed - 92 kcal 3g protein 17g carbs 2g fat
- Snack 3
  
  Instant Oatmeal..
  2 serving - 266 kcal 10g protein 48g carbs 4g fat
  
  Apples, raw, with skin
  1 large (3-1/4" dia) - 116 kcal 1g protein 31g carbs 0g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
- Pre-Workout
- Post-Workout
Wednesday 3732 of 3570 kcal
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Protein 271 of 250g

Carbs 464 of 440g

Fat 88 of 90g
- Breakfast
  
  Apple Cinnamon Oatmeal
  1 servings - 301 kcal 28g protein 38g carbs 3g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
- Snack 1
  
  Strawberries Wild Smoothie
  1 servings - 300 kcal 4g protein 74g carbs 1g fat
  
  Peanuts, all types, dry-roasted, wi..
  40 peanut - 247 kcal 10g protein 9g carbs 20g fat
- Lunch
  
  Turkey breast, low salt, prepackage..
  8 slice NFS - 197 kcal 51g protein 0g carbs 2g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Kraft Singles American Cheese Slice..
  2 serving - 92 kcal 8g protein 4g carbs 5g fat
  
  Apple Juice
  2 1 small cup - 88 kcal 0g protein 23g carbs 0g fat
- Snack 2
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
- Dinner
  
  Corn, sweet, yellow, canned, draine..
  0.5 can drained, rinsed - 92 kcal 3g protein 17g carbs 2g fat
  
  Easy Orange Chops
  2 servings - 598 kcal 72g protein 18g carbs 28g fat
- Snack 3
  
  Spaghetti, whole-wheat, dry
  2.5 oz - 520 kcal 21g protein 107g carbs 2g fat
  
  Sauce, HUNT'S, Traditional Tomato S..
  1 serving 1/2 cup - 50 kcal 3g protein 11g carbs 1g fat
- Pre-Workout
- Post-Workout
Thursday 3500 of 3570 kcal
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Protein 244 of 250g

Carbs 433 of 440g

Fat 88 of 90g
- Breakfast
  
  Egg, whole, cooked, scrambled
  2 large - 159 kcal 12g protein 2g carbs 13g fat
  
  Toasted whole grain bread
  2 slice - 129 kcal 5g protein 24g carbs 2g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
- Snack 1
  
  Strawberries Wild Smoothie
  1 servings - 300 kcal 4g protein 74g carbs 1g fat
- Lunch
  
  Hillshire Farm Deli Select Rotisser..
  4 serving - 170 kcal 36g protein 8g carbs 2g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Cheese, provolone, reduced fat
  2 slice - 146 kcal 14g protein 2g carbs 10g fat
  
  Lettuce, iceberg (includes crisphea..
  1 cup shredded - 6 kcal 1g protein 2g carbs 0g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
- Snack 2
  
  Orange juice, chilled, includes fro..
  2 cup - 219 kcal 3g protein 56g carbs 1g fat
- Dinner
  
  Korean BBQ Beef
  1 servings - 586 kcal 51g protein 47g carbs 19g fat
  
  cooked brown rice
  2 cup - 192 kcal 5g protein 46g carbs 2g fat
- Snack 3
  
  Optimum Nutrition - 100% Whey Gold ..
  2 Rounded Scoop (32g) - 247 kcal 48g protein 6g carbs 4g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
  
  Quaker Instant Oatmeal Maple & Brow..
  1 serving - 158 kcal 4g protein 32g carbs 2g fat
- Pre-Workout
- Post-Workout
Friday 3941 of 3570 kcal
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Protein 275 of 250g

Carbs 501 of 440g

Fat 93 of 90g
- Breakfast
  
  Cereals ready-to-eat, OAT BRAN FLAK..
  2 cup (1 NLEA serving) - 379 kcal 10g protein 78g carbs 3g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
  
  Grapes, red or green (European type..
  1 cup - 109 kcal 1g protein 27g carbs 0g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
- Snack 1
- Lunch
  
  Soup, chunky beef, canned, ready-to..
  1 can (19 oz) - 329 kcal 21g protein 54g carbs 6g fat
  
  Premium Saltine Crackers Original
  1 serving - 65 kcal 1g protein 12g carbs 2g fat
  
  Apple Juice
  2 1 small cup - 88 kcal 0g protein 23g carbs 0g fat
- Snack 2
- Dinner
  
  Pollo Fajitas
  2 servings - 560 kcal 56g protein 54g carbs 14g fat
- Snack 3
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
- Pre-Workout
  
  Orange Julius Protein Shake
  1 servings - 429 kcal 51g protein 54g carbs 3g fat
- Post-Workout
  
  Post-Workout Peanut Butter Bla..
  1 servings - 926 kcal 72g protein 72g carbs 42g fat
Saturday 3440 of 3570 kcal
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Protein 240 of 250g

Carbs 422 of 440g

Fat 88 of 90g
- Breakfast
  
  French Muscle Toast
  1 servings - 418 kcal 44g protein 42g carbs 8g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
- Snack 1
  
  Strawberries Wild Smoothie
  1 servings - 300 kcal 4g protein 74g carbs 1g fat
- Lunch
  
  Ham, sliced, regular (approximately..
  8 slice - 332 kcal 37g protein 9g carbs 19g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Kraft Singles American Cheese Slice..
  2 serving - 92 kcal 8g protein 4g carbs 5g fat
  
  Lettuce, iceberg (includes crisphea..
  1 cup shredded - 6 kcal 1g protein 2g carbs 0g fat
- Snack 2
  
  Optimum Nutrition - 100% Whey Gold ..
  2 Rounded Scoop (32g) - 247 kcal 48g protein 6g carbs 4g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Dinner
  
  Beef Lo Mein
  1 servings - 746 kcal 54g protein 68g carbs 30g fat
  
  Mashed Potatoes
  1 1 cup - 198 kcal 4g protein 33g carbs 7g fat
- Snack 3
  
  Orange juice, chilled, includes fro..
  2 cup - 219 kcal 3g protein 56g carbs 1g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Spices, cinnamon, ground
  1 tsp - 7 kcal 0g protein 2g carbs 0g fat
  
  Sugars, granulated
  1 tsp - 16 kcal 0g protein 4g carbs 0g fat
- Pre-Workout
- Post-Workout
Sunday 3738 of 3570 kcal
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Protein 254 of 250g

Carbs 442 of 440g

Fat 106 of 90g
- Breakfast
  
  Egg, whole, cooked, scrambled
  2 large - 159 kcal 12g protein 2g carbs 13g fat
  
  Toasted whole grain bread
  2 slice - 129 kcal 5g protein 24g carbs 2g fat
  
  Carnation Instant Breakfast Essenti..
  1 serving - 129 kcal 5g protein 26g carbs 1g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 182 kcal 16g protein 24g carbs 10g fat
- Snack 1
  
  Strawberries Wild Smoothie
  1 servings - 300 kcal 4g protein 74g carbs 1g fat
- Lunch
  
  Turkey breast, low salt, prepackage..
  8 slice NFS - 197 kcal 51g protein 0g carbs 2g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
  
  Kraft Singles American Cheese Slice..
  2 serving - 92 kcal 8g protein 4g carbs 5g fat
  
  Apple Juice
  2 1 small cup - 88 kcal 0g protein 23g carbs 0g fat
- Snack 2
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
- Dinner
  
  Cajun Pork Chops
  2 servings - 486 kcal 60g protein 12g carbs 22g fat
  
  Mashed Potatoes
  2 1 cup - 396 kcal 8g protein 66g carbs 15g fat
- Snack 3
  
  Pesto Chicken Pasta
  1 servings - 454 kcal 27g protein 38g carbs 21g fat
  
  Whole grain wheat bread
  2 1 slice - 180 kcal 8g protein 36g carbs 1g fat
- Pre-Workout
- Post-Workout

Home › Meal Plan Search › Bulk1

Bulk1 meal plan

Use this meal plan as base for your own.

Monday 3593 of 3570 kcal

Cereals ready-to-eat, GENERAL MILLS..

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

Grapes, red or green (European type..

Carnation Instant Breakfast Essenti..

Quick Oats

Monte Cristo Sandwiches

String Cheese

Soup, chunky beef, canned, ready-to..

Apple Juice

Premium Saltine Crackers Original

Optimum Nutrition - 100% Whey Gold ..

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

Orange Julius Protein Shake

Post-Workout Peanut Butter Bla..

Tuesday 3445 of 3570 kcal

French Muscle Toast

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

Carnation Instant Breakfast Essenti..

Grilled Pork And Pineapple Tac..

Orange juice, chilled, includes fro..

Ham, sliced, regular (approximately..

Whole grain wheat bread

Kraft Singles American Cheese Slice..

Lettuce, iceberg (includes crisphea..

Optimum Nutrition - 100% Whey Gold ..

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

Chunky Chicken Quesadillas

Corn, sweet, yellow, canned, draine..

Instant Oatmeal..

Apples, raw, with skin

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

Wednesday 3732 of 3570 kcal

Apple Cinnamon Oatmeal

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

Carnation Instant Breakfast Essenti..

Strawberries Wild Smoothie

Peanuts, all types, dry-roasted, wi..

Turkey breast, low salt, prepackage..

Whole grain wheat bread

Kraft Singles American Cheese Slice..

Apple Juice

Tough Guy's Burgur

Corn, sweet, yellow, canned, draine..

Easy Orange Chops

Spaghetti, whole-wheat, dry

Sauce, HUNT'S, Traditional Tomato S..

Thursday 3500 of 3570 kcal

Egg, whole, cooked, scrambled

Toasted whole grain bread

Carnation Instant Breakfast Essenti..

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

Strawberries Wild Smoothie

Hillshire Farm Deli Select Rotisser..

Whole grain wheat bread

Cheese, provolone, reduced fat

Lettuce, iceberg (includes crisphea..

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

Orange juice, chilled, includes fro..

Korean BBQ Beef

cooked brown rice

Optimum Nutrition - 100% Whey Gold ..

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

Quaker Instant Oatmeal Maple & Brow..

Friday 3941 of 3570 kcal

Cereals ready-to-eat, OAT BRAN FLAK..

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

Grapes, red or green (European type..

Carnation Instant Breakfast Essenti..

Soup, chunky beef, canned, ready-to..

Premium Saltine Crackers Original

Apple Juice

Pollo Fajitas

Tough Guy's Burgur

Orange Julius Protein Shake

Post-Workout Peanut Butter Bla..

Saturday 3440 of 3570 kcal