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Phase 1 meal plan

Daily
goals 2714
kCal 247g
protein 247g
carbs 82g
fat

days 7 100%

Use this meal plan as base for your own.

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

Monday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
  
  Gold Standard Whey
  0.5 scoop - 65 kcal 12g protein 2g carbs 1g fat
- Postworkout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Tuesday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Gold Standard Whey
  1.5 scoop - 195 kcal 36g protein 6g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
- Postworkout
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Wednesday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Gold Standard Whey
  1.5 scoop - 195 kcal 36g protein 6g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
- Postworkout
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Thursday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Gold Standard Whey
  1.5 scoop - 195 kcal 36g protein 6g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
- Postworkout
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Friday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Gold Standard Whey
  1.5 scoop - 195 kcal 36g protein 6g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
- Postworkout
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Saturday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Gold Standard Whey
  1.5 scoop - 195 kcal 36g protein 6g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
- Postworkout
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Sunday 2710 of 2714 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 242 of 247g

Carbs 250 of 247g

Fat 83 of 82g
- Breakfast
  
  Bacon and Egg Breakfast Sandwich
  2 plate - 864 kcal 66g protein 96g carbs 24g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1.5 cup - 185 kcal 12g protein 18g carbs 7g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
  
  Honey
  1 tbsp - 64 kcal 0g protein 17g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 92 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Pesto Tuna Wrap
  1 servings - 292 kcal 24g protein 26g carbs 10g fat
- Afternoon snack
  
  Gold Standard Whey
  1.5 scoop - 195 kcal 36g protein 6g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Preworkout
- Postworkout
- Dinner
  
  Fish, salmon, Atlantic, wild, raw
  1 fillet - 281 kcal 39g protein 0g carbs 13g fat
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Steamed mixed vegetables (frozen)
  1.2 3/4 cup - 29 kcal 1g protein 6g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat

Home › Meal Plan Search › Phase 1

Phase 1 meal plan

Use this meal plan as base for your own.

Monday 2710 of 2714 kcal

Bacon and Egg Breakfast Sandwich

Gold Standard Whey

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

Greek Yogurt, Plain, Oikos

Honey

Nuts, walnuts, english

Pesto Tuna Wrap

Apples, raw, with skin

Gold Standard Whey

Gold Standard Whey

Fish, salmon, Atlantic, wild, raw

Roasted Red Potatoes

Steamed mixed vegetables (frozen)

Gold Standard 100% Casein

Tuesday 2710 of 2714 kcal

Bacon and Egg Breakfast Sandwich

Gold Standard Whey

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

Greek Yogurt, Plain, Oikos

Honey

Nuts, walnuts, english

Pesto Tuna Wrap

Gold Standard Whey

Apples, raw, with skin

Fish, salmon, Atlantic, wild, raw

Roasted Red Potatoes

Steamed mixed vegetables (frozen)

Gold Standard 100% Casein

Wednesday 2710 of 2714 kcal

Bacon and Egg Breakfast Sandwich

Gold Standard Whey

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

Greek Yogurt, Plain, Oikos

Honey

Nuts, walnuts, english

Pesto Tuna Wrap

Gold Standard Whey

Apples, raw, with skin

Fish, salmon, Atlantic, wild, raw

Roasted Red Potatoes

Steamed mixed vegetables (frozen)

Gold Standard 100% Casein

Thursday 2710 of 2714 kcal

Bacon and Egg Breakfast Sandwich

Gold Standard Whey

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

Greek Yogurt, Plain, Oikos

Honey

Nuts, walnuts, english

Pesto Tuna Wrap

Gold Standard Whey

Apples, raw, with skin

Fish, salmon, Atlantic, wild, raw

Roasted Red Potatoes

Steamed mixed vegetables (frozen)

Gold Standard 100% Casein

Friday 2710 of 2714 kcal

Bacon and Egg Breakfast Sandwich

Gold Standard Whey

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

Greek Yogurt, Plain, Oikos

Honey

Nuts, walnuts, english

Pesto Tuna Wrap

Gold Standard Whey

Apples, raw, with skin

Fish, salmon, Atlantic, wild, raw

Roasted Red Potatoes

Steamed mixed vegetables (frozen)

Gold Standard 100% Casein

Saturday 2710 of 2714 kcal

Bacon and Egg Breakfast Sandwich

Gold Standard Whey

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

Greek Yogurt, Plain, Oikos

Honey