IIFYM meal plan

Daily
goals 2013
kCal 200g
protein 130g
carbs 77g
fat

days 1 90%

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

Monday 1893 of 2013 kcal
Show macro details

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Protein 195 of 200g

Carbs 132 of 130g

Fat 65 of 77g
- Breakfast
  
  Optimum Nutrition 100% Gold Standar..
  2 1 Rounded Scoop - 225 kcal 47g protein 6g carbs 2g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Milk
  1 serving - 101 kcal 8g protein 13g carbs 3g fat
- Morning snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
- Lunch
  
  Chicken breast, oven-roasted, fat-f..
  125 gram - 90 kcal 21g protein 3g carbs 0g fat
  
  Broccoli, cooked, boiled, drained, ..
  1 cup, chopped - 28 kcal 2g protein 6g carbs 0g fat
  
  Rice, brown, long-grain, raw
  0.5 cup - 327 kcal 7g protein 71g carbs 3g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 117 kcal 0g protein 0g carbs 13g fat
- Afternoon snack
- Dinner
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Mayonnaise, low sodium, low calorie..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
- Late night snack
  
  Optimum Nutrition 100% Gold Standar..
  2 1 Rounded Scoop - 225 kcal 47g protein 6g carbs 2g fat
  
  Milk
  1 serving - 101 kcal 8g protein 13g carbs 3g fat