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Fer meal plan

Daily
goals 2127
kCal 141g
protein 195g
carbs 87g
fat

days 7 96%

Use this meal plan as base for your own.

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

Monday 2052 of 2127 kcal
Show macro details

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Protein 141 of 141g

Carbs 193 of 195g

Fat 84 of 87g
- Breakfast
  
  Tuna omelet
  1 servings - 201 kcal 33g protein 7g carbs 4g fat
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
- Morning snack
  
  Cheese Quesadilla
  1 servings - 328 kcal 16g protein 47g carbs 8g fat
  
  Avocado
  0.5 servings - 161 kcal 2g protein 9g carbs 15g fat
- Lunch
  
  Tuna Burger
  1 servings - 169 kcal 23g protein 6g carbs 5g fat
  
  Rice, brown, long-grain, raw
  50 gram - 185 kcal 4g protein 39g carbs 1g fat
  
  Avocado
  0.5 servings - 161 kcal 2g protein 9g carbs 15g fat
- Afternoon snack
  
  Carrots, raw
  1 medium - 25 kcal 1g protein 6g carbs 0g fat
- Dinner
  
  Strawberry and Balsamic Grille..
  0.9 servings - 418 kcal 45g protein 12g carbs 22g fat
- Late night snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
Tuesday 2047 of 2127 kcal
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Protein 141 of 141g

Carbs 196 of 195g

Fat 83 of 87g
- Breakfast
  
  Breakfast Wrap
  1 servings - 394 kcal 28g protein 26g carbs 20g fat
  
  Orange, fruit, raw, juice
  1 100 ml - 46 kcal 1g protein 10g carbs 0g fat
- Morning snack
  
  Strawberries, raw
  100 gram - 32 kcal 1g protein 8g carbs 0g fat
  
  Cream
  1 servings - 96 kcal 1g protein 5g carbs 8g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1.3 servings - 553 kcal 52g protein 59g carbs 12g fat
- Afternoon snack
  
  Chicken and rice to go
  2 servings - 386 kcal 24g protein 68g carbs 2g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  140 gram - 111 kcal 24g protein 3g carbs 1g fat
  
  Guacamole
  0.7 servings - 123 kcal 2g protein 8g carbs 11g fat
- Late night snack
  
  Peanuts, all types, dry-roasted, wi..
  0.25 100g - 146 kcal 6g protein 5g carbs 12g fat
  
  Nuts, pecans, dry roasted, without ..
  0.8 oz - 159 kcal 2g protein 3g carbs 17g fat
Wednesday 2030 of 2127 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 140 of 141g

Carbs 196 of 195g

Fat 73 of 87g
- Breakfast
  
  Tough Guy's Egg White Scramble
  1 servings - 253 kcal 31g protein 11g carbs 8g fat
  
  Simple Coffee Drink
  0.7 servings - 89 kcal 6g protein 9g carbs 4g fat
- Morning snack
  
  Peanuts, all types, dry-roasted, wi..
  0.15 100g - 88 kcal 4g protein 3g carbs 7g fat
  
  Nuts, pecans, dry roasted, without ..
  0.6 oz - 119 kcal 2g protein 2g carbs 12g fat
- Lunch
  
  Chicken and Pasta Salad
  1 servings - 227 kcal 18g protein 25g carbs 2g fat
  
  Greek, Yogurt, Plain, O
  0.4 container - 80 kcal 3g protein 8g carbs 4g fat
  
  Chicken breast, oven-roasted, fat-f..
  140 gram - 111 kcal 24g protein 3g carbs 1g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  0.4 tbsp - 75 kcal 3g protein 3g carbs 6g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Dinner
  
  Tuna Salad Sandwich
  1 servings - 655 kcal 40g protein 79g carbs 18g fat
- Late night snack
  
  Carrots, raw
  1.5 medium - 38 kcal 1g protein 9g carbs 0g fat
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
Thursday 2052 of 2127 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 141 of 141g

Carbs 193 of 195g

Fat 84 of 87g
- Breakfast
  
  Tuna omelet
  1 servings - 201 kcal 33g protein 7g carbs 4g fat
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
- Morning snack
  
  Cheese Quesadilla
  1 servings - 328 kcal 16g protein 47g carbs 8g fat
  
  Avocado
  0.5 servings - 161 kcal 2g protein 9g carbs 15g fat
- Lunch
  
  Tuna Burger
  1 servings - 169 kcal 23g protein 6g carbs 5g fat
  
  Rice, brown, long-grain, raw
  50 gram - 185 kcal 4g protein 39g carbs 1g fat
  
  Avocado
  0.5 servings - 161 kcal 2g protein 9g carbs 15g fat
- Afternoon snack
  
  Carrots, raw
  1 medium - 25 kcal 1g protein 6g carbs 0g fat
- Dinner
  
  Strawberry and Balsamic Grille..
  0.9 servings - 418 kcal 45g protein 12g carbs 22g fat
- Late night snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
Friday 2047 of 2127 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 141 of 141g

Carbs 196 of 195g

Fat 83 of 87g
- Breakfast
  
  Breakfast Wrap
  1 servings - 394 kcal 28g protein 26g carbs 20g fat
  
  Orange, fruit, raw, juice
  1 100 ml - 46 kcal 1g protein 10g carbs 0g fat
- Morning snack
  
  Strawberries, raw
  100 gram - 32 kcal 1g protein 8g carbs 0g fat
  
  Cream
  1 servings - 96 kcal 1g protein 5g carbs 8g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1.3 servings - 553 kcal 52g protein 59g carbs 12g fat
- Afternoon snack
  
  Chicken and rice to go
  2 servings - 386 kcal 24g protein 68g carbs 2g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  140 gram - 111 kcal 24g protein 3g carbs 1g fat
  
  Guacamole
  0.7 servings - 123 kcal 2g protein 8g carbs 11g fat
- Late night snack
  
  Peanuts, all types, dry-roasted, wi..
  0.25 100g - 146 kcal 6g protein 5g carbs 12g fat
  
  Nuts, pecans, dry roasted, without ..
  0.8 oz - 159 kcal 2g protein 3g carbs 17g fat
Saturday 2030 of 2127 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 140 of 141g

Carbs 196 of 195g

Fat 73 of 87g
- Breakfast
  
  Tough Guy's Egg White Scramble
  1 servings - 253 kcal 31g protein 11g carbs 8g fat
  
  Simple Coffee Drink
  0.7 servings - 89 kcal 6g protein 9g carbs 4g fat
- Morning snack
  
  Peanuts, all types, dry-roasted, wi..
  0.15 100g - 88 kcal 4g protein 3g carbs 7g fat
  
  Nuts, pecans, dry roasted, without ..
  0.6 oz - 119 kcal 2g protein 2g carbs 12g fat
- Lunch
  
  Chicken and Pasta Salad
  1 servings - 227 kcal 18g protein 25g carbs 2g fat
  
  Greek, Yogurt, Plain, O
  0.4 container - 80 kcal 3g protein 8g carbs 4g fat
  
  Chicken breast, oven-roasted, fat-f..
  140 gram - 111 kcal 24g protein 3g carbs 1g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  0.4 tbsp - 75 kcal 3g protein 3g carbs 6g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Dinner
  
  Tuna Salad Sandwich
  1 servings - 655 kcal 40g protein 79g carbs 18g fat
- Late night snack
  
  Carrots, raw
  1.5 medium - 38 kcal 1g protein 9g carbs 0g fat
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
Sunday 2096 of 2127 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 143 of 141g

Carbs 194 of 195g

Fat 87 of 87g
- Breakfast
  
  Egg white omelet
  1 servings - 184 kcal 14g protein 1g carbs 13g fat
  
  Simple Coffee Drink
  0.8 servings - 102 kcal 6g protein 10g carbs 4g fat
- Morning snack
  
  Greek Yoghurt with Banana and ..
  1.7 servings - 683 kcal 24g protein 87g carbs 31g fat
- Lunch
  
  Shrimp stir fry
  1 servings - 406 kcal 51g protein 32g carbs 8g fat
- Afternoon snack
  
  Bananas, raw
  0.6 large (8" to 8-7/8" long) - 73 kcal 1g protein 19g carbs 0g fat
- Dinner
  
  Tuna Oats Burgers
  1.1 servings - 273 kcal 31g protein 24g carbs 4g fat
  
  Avocado
  0.4 servings - 129 kcal 2g protein 7g carbs 12g fat
- Late night snack
  
  Chocolate, dark, 70-85% cacao solid..
  1 oz - 167 kcal 2g protein 13g carbs 12g fat

Home › Meal Plan Search › Fer

Fer meal plan

Use this meal plan as base for your own.

Monday 2052 of 2127 kcal

Tuna omelet

Simple Coffee Drink

Cheese Quesadilla

Avocado

Tuna Burger

Rice, brown, long-grain, raw

Avocado

Carrots, raw

Strawberry and Balsamic Grille..

Apples, raw, with skin

Greek Yogurt, Plain, Oikos

Tuesday 2047 of 2127 kcal

Breakfast Wrap

Orange, fruit, raw, juice

Strawberries, raw

Cream

Healthy Brown Rice With Chicke..

Chicken and rice to go

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

Guacamole

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

Nuts, pecans, dry roasted, without ..

Wednesday 2030 of 2127 kcal

Tough Guy's Egg White Scramble

Simple Coffee Drink

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

Nuts, pecans, dry roasted, without ..

Chicken and Pasta Salad

Greek, Yogurt, Plain, O

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

Peanut butter, smooth style, withou..

Apples, raw, with skin

Tuna Salad Sandwich

Carrots, raw

Greek, Yogurt, Plain, O

Thursday 2052 of 2127 kcal

Tuna omelet

Simple Coffee Drink

Cheese Quesadilla

Avocado

Tuna Burger

Rice, brown, long-grain, raw

Avocado

Carrots, raw

Strawberry and Balsamic Grille..

Apples, raw, with skin

Greek Yogurt, Plain, Oikos

Friday 2047 of 2127 kcal

Breakfast Wrap

Orange, fruit, raw, juice

Strawberries, raw

Cream

Healthy Brown Rice With Chicke..

Chicken and rice to go

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

Guacamole

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

Nuts, pecans, dry roasted, without ..

Saturday 2030 of 2127 kcal

Tough Guy's Egg White Scramble

Simple Coffee Drink

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

Nuts, pecans, dry roasted, without ..

Chicken and Pasta Salad

Greek, Yogurt, Plain, O

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

Peanut butter, smooth style, withou..

Apples, raw, with skin

Tuna Salad Sandwich

Carrots, raw

Greek, Yogurt, Plain, O

Sunday 2096 of 2127 kcal

Egg white omelet

Simple Coffee Drink

Greek Yoghurt with Banana and ..

Shrimp stir fry