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Refeed meal plan

Daily
goals 2847
kCal 250g
protein 275g
carbs 83g
fat

days 7 103%

Use this meal plan as base for your own.

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

Monday 4124 of 2847 kcal
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Protein 240 of 250g

Carbs 584 of 275g

Fat 92 of 83g
- Breakfast
  
  magere kwark lidl
  1 bak - 240 kcal 45g protein 19g carbs 0g fat
  
  Stonyfield Organic Fat Free Milk
  375 gram - 120 kcal 11g protein 19g carbs 0g fat
  
  suiker
  2 portie - 80 kcal 0g protein 20g carbs 0g fat
- Morning snack
  
  oreo chocola
  1 koekje - 101 kcal 1g protein 13g carbs 5g fat
- Lunch
  
  blikje tonijn op water
  1 blikje - 162 kcal 41g protein 0g carbs 1g fat
  
  Heinz Ketchup
  45 gram - 54 kcal 0g protein 14g carbs 0g fat
  
  Jam Aardbei Linessa
  107 gram - 167 kcal 0g protein 42g carbs 0g fat
  
  Knackebrod
  1 pakje 5 stk - 301 kcal 9g protein 58g carbs 4g fat
- Afternoon snack
  
  Jam Aardbei Linessa
  92 gram - 144 kcal 0g protein 36g carbs 0g fat
  
  volkoren beschuit ah
  1 6 stk - 221 kcal 10g protein 36g carbs 4g fat
  
  ei m
  2 ei - 157 kcal 14g protein 0g carbs 12g fat
  
  Egg, white, raw, fresh
  2.1 large - 28 kcal 8g protein 1g carbs 0g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  Stonyfield Organic Fat Free Milk
  466 gram - 149 kcal 14g protein 23g carbs 0g fat
- Dinner
  
  shoarma lidl
  1 portie - 348 kcal 49g protein 0g carbs 18g fat
  
  Pitabroodje
  1 3 broodje - 350 kcal 13g protein 73g carbs 2g fat
  
  knoflooksaus
  2.7 portie - 116 kcal 0g protein 8g carbs 9g fat
  
  Oil, coconut
  0.7 tbsp - 82 kcal 0g protein 0g carbs 9g fat
  
  feta
  1 o - 140 kcal 8g protein 0g carbs 12g fat
  
  tomaat
  1 p - 30 kcal 3g protein 5g carbs 0g fat
  
  Cucumber, with peel, raw
  0.5 cucumber (8-1/4") - 18 kcal 1g protein 5g carbs 0g fat
  
  Onions, raw
  0.3 large - 18 kcal 0g protein 4g carbs 0g fat
  
  groene olijven
  1 p - 27 kcal 0g protein 0g carbs 3g fat
- Late night snack
  
  Koekreep
  165 gram - 488 kcal 5g protein 119g carbs 2g fat
  
  Fernandes melon
  1 blik - 79 kcal 0g protein 23g carbs 0g fat
  
  scones
  2 scone - 347 kcal 8g protein 66g carbs 7g fat
- Meal moment
Tuesday 2780 of 2847 kcal
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Protein 246 of 250g

Carbs 278 of 275g

Fat 76 of 83g
- Breakfast
  
  scones
  1.5 scone - 260 kcal 6g protein 50g carbs 5g fat
  
  witte bol lidl
  2 bol - 258 kcal 10g protein 50g carbs 2g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Egg, white, raw, fresh
  5.5 large - 73 kcal 20g protein 1g carbs 0g fat
  
  ei m
  2 ei - 157 kcal 14g protein 0g carbs 12g fat
  
  Oil, coconut
  5 gram - 45 kcal 0g protein 0g carbs 5g fat
  
  30+ strooikaas
  1 p - 111 kcal 12g protein 1g carbs 7g fat
  
  ontbijtspek lidl
  1 p - 107 kcal 5g protein 0g carbs 10g fat
  
  chilisaus go tan
  16 gram - 35 kcal 0g protein 9g carbs 0g fat
- Morning snack
  
  magere kwark lidl
  1 bak - 240 kcal 45g protein 19g carbs 0g fat
  
  cacao
  1.1 portie - 40 kcal 2g protein 1g carbs 3g fat
  
  Honey
  20 gram - 66 kcal 0g protein 16g carbs 0g fat
  
  sushi
  1 4 stks - 181 kcal 7g protein 31g carbs 4g fat
- Lunch
- Afternoon snack
- Dinner
  
  Oil, coconut
  1.5 tbsp - 176 kcal 0g protein 0g carbs 20g fat
  
  aardappel
  250 gram - 190 kcal 5g protein 43g carbs 0g fat
  
  pastinaak
  1 portie - 128 kcal 2g protein 30g carbs 0g fat
  
  GreenLine Fresh Haricots Verts Fren..
  150 gram - 54 kcal 3g protein 11g carbs 0g fat
  
  kipfilet
  2 portie - 202 kcal 46g protein 0g carbs 2g fat
  
  Heinz ketchup
  1 portie - 29 kcal 0g protein 7g carbs 0g fat
- Late night snack
  
  kipfilet
  2 portie - 202 kcal 46g protein 0g carbs 2g fat
  
  magere kwark lidl
  0.5 bak - 120 kcal 23g protein 9g carbs 0g fat
- Meal moment
Wednesday 2848 of 2847 kcal
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Protein 257 of 250g

Carbs 275 of 275g

Fat 80 of 83g
- Breakfast
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  Oil, coconut
  5 gram - 45 kcal 0g protein 0g carbs 5g fat
  
  cacao
  1 portie - 36 kcal 2g protein 1g carbs 3g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  kokosvezels
  1 portie - 21 kcal 2g protein 1g carbs 1g fat
  
  chilisaus go tan
  15 gram - 32 kcal 0g protein 8g carbs 0g fat
  
  ei m
  3 ei - 236 kcal 21g protein 0g carbs 18g fat
  
  Egg, white, raw, fresh
  4.4 large - 58 kcal 16g protein 1g carbs 0g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
- Morning snack
- Lunch
  
  witte bol lidl
  2 bol - 258 kcal 10g protein 50g carbs 2g fat
  
  kipfilet
  1.6 portie - 162 kcal 37g protein 0g carbs 2g fat
  
  magere kwark lidl
  0.5 bak - 120 kcal 23g protein 9g carbs 0g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
- Afternoon snack
  
  blikje tonijn op water
  1 blikje - 162 kcal 41g protein 0g carbs 1g fat
  
  witte bol lidl
  1 bol - 129 kcal 5g protein 25g carbs 1g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  Heinz ketchup
  30 gram - 29 kcal 0g protein 7g carbs 0g fat
  
  RTD protein shake muscle support
  1 fles - 172 kcal 33g protein 12g carbs 1g fat
- Dinner
  
  aardappel
  350 gram - 266 kcal 7g protein 60g carbs 0g fat
  
  Broccoli frozen lidl
  2 portie - 32 kcal 6g protein 4g carbs 0g fat
  
  Karbonade lidl
  1 stuk - 318 kcal 31g protein 0g carbs 21g fat
  
  Oil, coconut
  6 gram - 54 kcal 0g protein 0g carbs 6g fat
- Late night snack
  
  Vita D'or Pindakaas
  20 gram - 131 kcal 5g protein 2g carbs 12g fat
- Meal moment
Thursday 2843 of 2847 kcal
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Protein 252 of 250g

Carbs 272 of 275g

Fat 83 of 83g
- Breakfast
  
  Oil, coconut
  5 gram - 45 kcal 0g protein 0g carbs 5g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Egg, white, raw, fresh
  4.5 large - 59 kcal 16g protein 1g carbs 0g fat
  
  ei m
  3 ei - 236 kcal 21g protein 0g carbs 18g fat
  
  chilisaus go tan
  0.1 portie - 22 kcal 0g protein 5g carbs 0g fat
  
  Honey
  30 gram - 98 kcal 0g protein 25g carbs 0g fat
  
  cacao
  1 portie - 36 kcal 2g protein 1g carbs 3g fat
  
  havermout
  0.5 100 g - 184 kcal 7g protein 32g carbs 4g fat
  
  lijnzaad
  0.5 portie - 43 kcal 2g protein 1g carbs 3g fat
- Morning snack
  
  RTD protein shake muscle support
  1 fles - 172 kcal 33g protein 12g carbs 1g fat
- Lunch
  
  kipfilet
  2 portie - 202 kcal 46g protein 0g carbs 2g fat
  
  Broccoli frozen lidl
  2 portie - 32 kcal 6g protein 4g carbs 0g fat
  
  Vitasia microwavable rice Pilau
  1 portie - 189 kcal 4g protein 35g carbs 4g fat
  
  Carpaccio lidl
  1 pottie= - 74 kcal 13g protein 1g carbs 2g fat
- Afternoon snack
- Dinner
  
  kipfilet
  2 portie - 202 kcal 46g protein 0g carbs 2g fat
  
  Vitasia microwavable rice Pilau
  1 portie - 189 kcal 4g protein 35g carbs 4g fat
  
  Pompoen uit de oven met honing en o..
  1 portie - 232 kcal 5g protein 38g carbs 9g fat
  
  chilisaus go tan
  15 gram - 32 kcal 0g protein 8g carbs 0g fat
- Late night snack
  
  magere kwark lidl
  0.5 bak - 120 kcal 23g protein 9g carbs 0g fat
  
  Vita D'or Pindakaas
  35 gram - 229 kcal 8g protein 3g carbs 21g fat
  
  witte bol lidl
  1 bol - 129 kcal 5g protein 25g carbs 1g fat
  
  Honey
  0.2 tbsp - 14 kcal 0g protein 3g carbs 0g fat
- Meal moment
Friday 2853 of 2847 kcal
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Protein 247 of 250g

Carbs 293 of 275g

Fat 77 of 83g
- Breakfast
  
  Honey
  1.5 tbsp - 103 kcal 0g protein 26g carbs 0g fat
  
  chilisaus go tan
  0.1 portie - 22 kcal 0g protein 5g carbs 0g fat
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  ei m
  3 ei - 236 kcal 21g protein 0g carbs 18g fat
  
  Egg, white, raw, fresh
  4.4 large - 58 kcal 16g protein 1g carbs 0g fat
  
  cacao
  1 portie - 36 kcal 2g protein 1g carbs 3g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  Oil, coconut
  10 gram - 90 kcal 0g protein 0g carbs 10g fat
- Morning snack
- Lunch
- Afternoon snack
- Dinner
  
  30 cm chicken teriyaki sub
  1 30 cm - 638 kcal 49g protein 101g carbs 8g fat
  
  Hollandse Klassieker
  1 15 cm - 282 kcal 18g protein 41g carbs 7g fat
  
  Koekje subway
  1 koek - 216 kcal 2g protein 28g carbs 11g fat
  
  extra portie chicken teriyaki
  1 portie - 168 kcal 29g protein 11g carbs 3g fat
- Late night snack
  
  magere kwark lidl
  1 bak - 240 kcal 45g protein 19g carbs 0g fat
  
  kipfilet
  2 portie - 202 kcal 46g protein 0g carbs 2g fat
  
  Vita D'or Pindakaas
  14 gram - 92 kcal 3g protein 1g carbs 8g fat
- Meal moment
Saturday 2846 of 2847 kcal
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Protein 245 of 250g

Carbs 282 of 275g

Fat 82 of 83g
- Breakfast
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  havermout
  0.5 100 g - 184 kcal 7g protein 32g carbs 4g fat
  
  ei m
  3 ei - 236 kcal 21g protein 0g carbs 18g fat
  
  Egg, white, raw, fresh
  4.4 large - 58 kcal 16g protein 1g carbs 0g fat
  
  cacao
  1 portie - 36 kcal 2g protein 1g carbs 3g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  chilisaus go tan
  15 gram - 32 kcal 0g protein 8g carbs 0g fat
- Morning snack
  
  whey perfection
  2 schep - 231 kcal 46g protein 6g carbs 3g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
  
  Nestle Nesquik Chocolate
  25 gram - 92 kcal 2g protein 16g carbs 2g fat
  
  magere kwark lidl
  0.5 bak - 120 kcal 23g protein 9g carbs 0g fat
- Lunch
- Afternoon snack
- Dinner
  
  30 cm chicken teriyaki sub
  0.5 30 cm - 319 kcal 25g protein 50g carbs 4g fat
  
  extra portie chicken teriyaki
  0.5 portie - 84 kcal 15g protein 6g carbs 1g fat
  
  subway steak and cheese 15 cm
  1 15 cm - 302 kcal 21g protein 47g carbs 5g fat
  
  chipotle saus
  1 portie - 78 kcal 0g protein 3g carbs 8g fat
  
  honey mustard
  1 portie - 20 kcal 0g protein 5g carbs 0g fat
  
  subway kaas
  1 portie - 39 kcal 2g protein 0g carbs 3g fat
- Late night snack
  
  Peanut Butter Powder
  2 portie - 102 kcal 12g protein 8g carbs 3g fat
  
  Chia- & Lijnzaadmix
  1 portie - 41 kcal 2g protein 2g carbs 3g fat
  
  magere kwark lidl
  0.5 bak - 120 kcal 23g protein 9g carbs 0g fat
  
  Vita D'or Pindakaas
  35 gram - 229 kcal 8g protein 3g carbs 21g fat
  
  Honey
  12 gram - 39 kcal 0g protein 10g carbs 0g fat
- Meal moment
Sunday 2850 of 2847 kcal
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Protein 254 of 250g

Carbs 265 of 275g

Fat 86 of 83g
- Breakfast
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  ei m
  3 ei - 236 kcal 21g protein 0g carbs 18g fat
  
  Egg, white, raw, fresh
  2 large - 26 kcal 7g protein 0g carbs 0g fat
  
  omega 3
  1 capsule - 9 kcal 0g protein 0g carbs 1g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
  
  chilisaus go tan
  15 gram - 32 kcal 0g protein 8g carbs 0g fat
  
  whey perfection
  1 schep - 116 kcal 23g protein 3g carbs 2g fat
  
  Peanut Butter Powder
  1 portie - 51 kcal 6g protein 4g carbs 1g fat
  
  Chia- & Lijnzaadmix
  2 portie - 83 kcal 4g protein 4g carbs 6g fat
- Morning snack
- Lunch
  
  Karbonade lidl
  1 stuk - 318 kcal 31g protein 0g carbs 21g fat
  
  Vitasia microwavable rice
  0.5 250 g - 198 kcal 5g protein 39g carbs 3g fat
  
  Pompoen uit de oven met honing en o..
  1 portie - 232 kcal 5g protein 38g carbs 8g fat
- Afternoon snack
  
  whey perfection
  1.5 schep - 173 kcal 35g protein 5g carbs 2g fat
  
  Nestle Nesquik Chocolate
  1 serving - 41 kcal 1g protein 7g carbs 1g fat
  
  Banaan
  2 1 stuk - 168 kcal 4g protein 38g carbs 0g fat
- Dinner
  
  Gemarineerde kipfilet a la minute l..
  2 stuk - 294 kcal 42g protein 0g carbs 14g fat
  
  Vitasia microwavable rice
  0.5 250 g - 198 kcal 5g protein 39g carbs 3g fat
  
  Broccoli frozen lidl
  2 portie - 32 kcal 6g protein 4g carbs 0g fat
- Late night snack
  
  magere kwark lidl
  1 bak - 240 kcal 45g protein 19g carbs 0g fat
- Meal moment

Home › Meal Plan Search › Refeed

Refeed meal plan

Use this meal plan as base for your own.

Monday 4124 of 2847 kcal

magere kwark lidl

Stonyfield Organic Fat Free Milk

suiker

oreo chocola

blikje tonijn op water

Heinz Ketchup

Jam Aardbei Linessa

Knackebrod

Jam Aardbei Linessa

volkoren beschuit ah

ei m

Egg, white, raw, fresh

omega 3

Clarinol CLA

Stonyfield Organic Fat Free Milk

shoarma lidl

Pitabroodje

knoflooksaus

Oil, coconut

feta

tomaat

Cucumber, with peel, raw

Onions, raw

groene olijven

Koekreep

Fernandes melon

scones

Tuesday 2780 of 2847 kcal

scones

witte bol lidl

Clarinol CLA

omega 3

Egg, white, raw, fresh

ei m

Oil, coconut

30+ strooikaas

ontbijtspek lidl

chilisaus go tan

magere kwark lidl

cacao

Honey

sushi

Oil, coconut

aardappel

pastinaak

GreenLine Fresh Haricots Verts Fren..

kipfilet

Heinz ketchup

kipfilet

magere kwark lidl

Wednesday 2848 of 2847 kcal

havermout

Oil, coconut

cacao

Honey

kokosvezels

chilisaus go tan

ei m

Egg, white, raw, fresh

omega 3

Clarinol CLA

Stonyfield Organic Fat Free Milk

witte bol lidl

kipfilet

magere kwark lidl

Banaan

blikje tonijn op water

witte bol lidl

Banaan

Heinz ketchup

RTD protein shake muscle support

aardappel

Broccoli frozen lidl

Karbonade lidl

Oil, coconut

Vita D'or Pindakaas