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Cut: +10%/-30%; træningsdag meal plan

Daily
goals 2919
kCal 162g
protein 426g
carbs 63g
fat

days 3 94%

Use this meal plan as base for your own.

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

Monday 2909 of 2919 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 174 of 162g

Carbs 434 of 426g

Fat 53 of 63g
- Breakfast
  
  Oats
  70 gram - 267 kcal 12g protein 46g carbs 5g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  150 gram - 56 kcal 5g protein 8g carbs 3g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Lunch
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  Rice, brown, long-grain, raw
  110 gram - 389 kcal 9g protein 85g carbs 3g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  200 gram - 74 kcal 6g protein 10g carbs 4g fat
  
  Avocados, raw, all commercial varie..
  1 avocado, NS as to Florida or California - 334 kcal 4g protein 17g carbs 29g fat
- Pre Workout
  
  Oats
  75 gram - 287 kcal 13g protein 50g carbs 5g fat
  
  Lyle's Golden Syrup Original
  25 gram - 113 kcal 0g protein 28g carbs 0g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  100 gram - 37 kcal 3g protein 5g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  sweet potatoe
  400 gram - 352 kcal 8g protein 80g carbs 0g fat
  
  Gold Standard Chocolate Whey
  33 gram - 121 kcal 26g protein 3g carbs 1g fat
  
  Kakaomælk
  250 gram - 120 kcal 8g protein 25g carbs 0g fat
- Late night snack
  
  Quark Traditional
  100 gram - 52 kcal 10g protein 4g carbs 1g fat
  
  Lyle's Golden Syrup Original
  10 gram - 45 kcal 0g protein 11g carbs 0g fat
Tuesday 2867 of 2919 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 200 of 162g

Carbs 375 of 426g

Fat 63 of 63g
- Breakfast
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  200 gram - 74 kcal 6g protein 10g carbs 4g fat
  
  Egg, whole, raw, fresh
  3 jumbo - 244 kcal 24g protein 1g carbs 18g fat
- Lunch
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  Rice, brown, long-grain, raw
  110 gram - 389 kcal 9g protein 85g carbs 3g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  200 gram - 74 kcal 6g protein 10g carbs 4g fat
- Pre Workout
  
  Oats
  75 gram - 287 kcal 13g protein 50g carbs 5g fat
  
  Lyle's Golden Syrup Original
  25 gram - 113 kcal 0g protein 28g carbs 0g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  100 gram - 37 kcal 3g protein 5g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Beef, ground, 90% lean meat / 10% f..
  200 gram - 380 kcal 50g protein 0g carbs 22g fat
  
  Rice, brown, long-grain, raw
  110 gram - 389 kcal 9g protein 85g carbs 3g fat
  
  Gold Standard Chocolate Whey
  33 gram - 121 kcal 26g protein 3g carbs 1g fat
  
  Kakaomælk
  250 gram - 120 kcal 8g protein 25g carbs 0g fat
- Late night snack
  
  Quark Traditional
  100 gram - 52 kcal 10g protein 4g carbs 1g fat
  
  Lyle's Golden Syrup Original
  10 gram - 45 kcal 0g protein 11g carbs 0g fat
Wednesday 2995 of 2919 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 194 of 162g

Carbs 395 of 426g

Fat 71 of 63g
- Breakfast
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Egg, whole, raw, fresh
  3 jumbo - 244 kcal 24g protein 1g carbs 18g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  200 gram - 74 kcal 6g protein 10g carbs 4g fat
- Lunch
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  Rice, brown, long-grain, raw
  110 gram - 389 kcal 9g protein 85g carbs 3g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  200 gram - 74 kcal 6g protein 10g carbs 4g fat
  
  Avocados, raw, all commercial varie..
  1 avocado, NS as to Florida or California - 334 kcal 4g protein 17g carbs 29g fat
- Pre Workout
  
  Oats
  75 gram - 287 kcal 13g protein 50g carbs 5g fat
  
  Lyle's Golden Syrup Original
  25 gram - 113 kcal 0g protein 28g carbs 0g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  100 gram - 37 kcal 3g protein 5g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  Whole Wheat Pasta
  135 gram - 419 kcal 15g protein 84g carbs 4g fat
  
  Gold Standard Chocolate Whey
  33 gram - 121 kcal 26g protein 3g carbs 1g fat
  
  Kakaomælk
  250 gram - 120 kcal 8g protein 25g carbs 0g fat
- Late night snack
  
  Quark Traditional
  100 gram - 52 kcal 10g protein 4g carbs 1g fat
  
  Lyle's Golden Syrup Original
  10 gram - 45 kcal 0g protein 11g carbs 0g fat

Home › Meal Plan Search › Cut: +10%/-30%; Træningsdag

Cut: +10%/-30%; træningsdag meal plan

Use this meal plan as base for your own.

Monday 2909 of 2919 kcal

Oats

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

Bananas, raw

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

Rice, brown, long-grain, raw

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

Avocados, raw, all commercial varie..

Oats

Lyle's Golden Syrup Original

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

Bananas, raw

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

sweet potatoe

Gold Standard Chocolate Whey

Kakaomælk

Quark Traditional

Lyle's Golden Syrup Original

Tuesday 2867 of 2919 kcal

Bananas, raw

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

Egg, whole, raw, fresh

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

Rice, brown, long-grain, raw

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

Oats

Lyle's Golden Syrup Original

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

Bananas, raw

Beef, ground, 90% lean meat / 10% f..

Rice, brown, long-grain, raw

Gold Standard Chocolate Whey

Kakaomælk

Quark Traditional

Lyle's Golden Syrup Original

Wednesday 2995 of 2919 kcal

Bananas, raw

Egg, whole, raw, fresh

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

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

Rice, brown, long-grain, raw

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

Avocados, raw, all commercial varie..

Oats

Lyle's Golden Syrup Original

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

Bananas, raw

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

Whole Wheat Pasta

Gold Standard Chocolate Whey

Kakaomælk

Quark Traditional

Lyle's Golden Syrup Original