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Define meal plan

Daily
goals 3227
kCal 228g
protein 356g
carbs 99g
fat

days 6 84%

Use this meal plan as base for your own.

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

Monday 3180 of 3227 kcal
Show macro details

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Protein 231 of 228g

Carbs 357 of 356g

Fat 92 of 99g
- breakfast
  
  Kellogg's Special K Original Cereal
  100 gram - 372 kcal 19g protein 74g carbs 0g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- post workout
  
  Dymatize Elite 100% Whey Protein
  60 gram - 209 kcal 43g protein 4g carbs 4g fat
  
  Creapure universal creatine
  10 gram - 0 kcal 0g protein 0g carbs 0g fat
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 250 kcal 3g protein 62g carbs 1g fat
  
  Nuts, cashew nuts, dry roasted, wit..
  25 gram - 151 kcal 4g protein 8g carbs 12g fat
- Morning snack
  
  Sausage – Egg Rollups
  1 servings - 350 kcal 19g protein 28g carbs 18g fat
  
  Nuts, cashew nuts, dry roasted, wit..
  25 gram - 151 kcal 4g protein 8g carbs 12g fat
- Lunch
  
  Fit and Healthy Enchilada Cass..
  1 servings - 403 kcal 48g protein 42g carbs 5g fat
- Afternoon snack
  
  Homemade Protein Balls
  1 servings - 449 kcal 32g protein 45g carbs 21g fat
- Dinner
  
  Smoked chicken couscous salad
  1 servings - 572 kcal 33g protein 82g carbs 13g fat
Tuesday 3231 of 3227 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 228 of 228g

Carbs 357 of 356g

Fat 99 of 99g
- breakfast
  
  Overnight Oat Parfait
  1 servings - 446 kcal 31g protein 64g carbs 9g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
- post workout
  
  Dymatize Elite 100% Whey Protein
  65 gram - 227 kcal 46g protein 4g carbs 4g fat
  
  Creapure universal creatine
  10 gram - 0 kcal 0g protein 0g carbs 0g fat
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 250 kcal 3g protein 62g carbs 1g fat
  
  Nuts, cashew nuts, dry roasted, wit..
  25 gram - 151 kcal 4g protein 8g carbs 12g fat
- Morning snack
  
  Caesar Salad For Bodybuilders
  1 servings - 504 kcal 26g protein 54g carbs 21g fat
  
  Most Delicious Almond Protein ..
  0.5 servings - 189 kcal 14g protein 23g carbs 6g fat
- Lunch
  
  Smoked chicken couscous salad
  1 servings - 572 kcal 33g protein 82g carbs 13g fat
- Afternoon snack
  
  Mediterranean Tuna Sandwich
  1 servings - 380 kcal 34g protein 37g carbs 11g fat
- Dinner
  
  Pork Sate with Peanut-Mirin Sa..
  1.5 servings - 362 kcal 35g protein 21g carbs 17g fat
Wednesday 3158 of 3227 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 254 of 228g

Carbs 342 of 356g

Fat 86 of 99g
- breakfast
  
  Kellogg's Special K Original Cereal
  120 gram - 446 kcal 23g protein 89g carbs 0g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- post workout
  
  Dymatize Elite 100% Whey Protein
  60 gram - 209 kcal 43g protein 4g carbs 4g fat
  
  Creapure universal creatine
  10 gram - 0 kcal 0g protein 0g carbs 0g fat
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 250 kcal 3g protein 62g carbs 1g fat
  
  Nuts, cashew nuts, dry roasted, wit..
  25 gram - 151 kcal 4g protein 8g carbs 12g fat
- Morning snack
  
  Breakfast Burritos
  1 servings - 453 kcal 41g protein 25g carbs 20g fat
- Lunch
  
  Pork Sate with Peanut-Mirin Sa..
  1.5 servings - 362 kcal 35g protein 21g carbs 17g fat
- Afternoon snack
  
  Carrot Carb Cakes
  1.5 servings - 306 kcal 12g protein 42g carbs 11g fat
- Dinner
  
  Tuna Protein Wrap
  1 servings - 768 kcal 67g protein 87g carbs 15g fat
Thursday 3374 of 3227 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 254 of 228g

Carbs 405 of 356g

Fat 82 of 99g
- breakfast
  
  Kellogg's Special K Original Cereal
  120 gram - 446 kcal 23g protein 89g carbs 0g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- post workout
  
  Dymatize Elite 100% Whey Protein
  60 gram - 209 kcal 43g protein 4g carbs 4g fat
  
  Creapure universal creatine
  10 gram - 0 kcal 0g protein 0g carbs 0g fat
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 250 kcal 3g protein 62g carbs 1g fat
- Morning snack
  
  Egg White Sandwich
  1 servings - 374 kcal 28g protein 40g carbs 12g fat
  
  Nuts, cashew nuts, dry roasted, wit..
  30 gram - 181 kcal 5g protein 10g carbs 14g fat
- Lunch
  
  Tuna Protein Wrap
  1 servings - 768 kcal 67g protein 87g carbs 15g fat
- Afternoon snack
  
  Homemade Protein Balls
  1 servings - 449 kcal 32g protein 45g carbs 21g fat
- Dinner
  
  Beefy Brown Rice Skillet
  1 servings - 444 kcal 27g protein 64g carbs 9g fat
Friday 3245 of 3227 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 224 of 228g

Carbs 360 of 356g

Fat 101 of 99g
- breakfast
  
  Kellogg's Special K Original Cereal
  120 gram - 446 kcal 23g protein 89g carbs 0g fat
  
  Fish Oil 1200mg Capsule Nature Made
  2 Capsule - 58 kcal 2g protein 2g carbs 5g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- post workout
  
  Dymatize Elite 100% Whey Protein
  60 gram - 209 kcal 43g protein 4g carbs 4g fat
  
  Creapure universal creatine
  10 gram - 0 kcal 0g protein 0g carbs 0g fat
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 250 kcal 3g protein 62g carbs 1g fat
- Morning snack
  
  Blueberry Oat Pancakes with Ma..
  1 servings - 379 kcal 28g protein 48g carbs 9g fat
- Lunch
  
  Beefy Brown Rice Skillet
  1 servings - 444 kcal 27g protein 64g carbs 9g fat
- Afternoon snack
  
  Peanut butter Fudge
  5 servings - 360 kcal 15g protein 15g carbs 30g fat
  
  Sausage-Spinach Rice Bowl
  1.3 servings - 330 kcal 23g protein 25g carbs 16g fat
- Dinner
  
  Simple and Easy Chicken Enchil..
  1.2 servings - 578 kcal 36g protein 49g carbs 26g fat
Saturday 444 of 3227 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 41 of 228g

Carbs 25 of 356g

Fat 20 of 99g
- breakfast
  
  Breakfast Burritos
  1 servings - 453 kcal 41g protein 25g carbs 20g fat
- post workout
- Morning snack
- Lunch
- Afternoon snack
- Dinner

Home › Meal Plan Search › Define

Define meal plan

Use this meal plan as base for your own.

Monday 3180 of 3227 kcal

Kellogg's Special K Original Cereal

Fish Oil 1200mg Capsule Nature Made

Gold Standard Chocolate Whey

Dymatize Elite 100% Whey Protein

Creapure universal creatine

Bananas, raw

Nuts, cashew nuts, dry roasted, wit..

Sausage – Egg Rollups

Nuts, cashew nuts, dry roasted, wit..

Fit and Healthy Enchilada Cass..

Homemade Protein Balls

Smoked chicken couscous salad

Tuesday 3231 of 3227 kcal

Overnight Oat Parfait

Fish Oil 1200mg Capsule Nature Made

Dymatize Elite 100% Whey Protein

Creapure universal creatine

Bananas, raw

Nuts, cashew nuts, dry roasted, wit..

Caesar Salad For Bodybuilders

Most Delicious Almond Protein ..

Smoked chicken couscous salad

Mediterranean Tuna Sandwich

Pork Sate with Peanut-Mirin Sa..

Wednesday 3158 of 3227 kcal

Kellogg's Special K Original Cereal

Fish Oil 1200mg Capsule Nature Made

Gold Standard Chocolate Whey

Dymatize Elite 100% Whey Protein

Creapure universal creatine

Bananas, raw

Nuts, cashew nuts, dry roasted, wit..

Breakfast Burritos

Pork Sate with Peanut-Mirin Sa..

Carrot Carb Cakes

Tuna Protein Wrap

Thursday 3374 of 3227 kcal

Kellogg's Special K Original Cereal

Fish Oil 1200mg Capsule Nature Made

Gold Standard Chocolate Whey

Dymatize Elite 100% Whey Protein

Creapure universal creatine

Bananas, raw

Egg White Sandwich

Nuts, cashew nuts, dry roasted, wit..

Tuna Protein Wrap

Homemade Protein Balls

Beefy Brown Rice Skillet

Friday 3245 of 3227 kcal

Kellogg's Special K Original Cereal

Fish Oil 1200mg Capsule Nature Made

Gold Standard Chocolate Whey

Dymatize Elite 100% Whey Protein

Creapure universal creatine

Bananas, raw

Blueberry Oat Pancakes with Ma..

Beefy Brown Rice Skillet

Peanut butter Fudge

Sausage-Spinach Rice Bowl

Simple and Easy Chicken Enchil..

Saturday 444 of 3227 kcal

Breakfast Burritos