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Refeed day meal plan

Daily
goals 3050
kCal 250g
protein 292g
carbs 98g
fat

days 7 102%

Use this meal plan as base for your own.

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

Saturday 3864 of 3050 kcal
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Protein 251 of 250g

Carbs 490 of 292g

Fat 100 of 98g
- Breakfast
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  chiazaad
  1.5 schep - 78 kcal 2g protein 7g 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
  
  Honey
  46 gram - 151 kcal 0g protein 38g carbs 0g fat
  
  Havermeel
  1 theelepel - 33 kcal 1g protein 5g carbs 1g fat
  
  kokosvezels
  1 portie - 21 kcal 2g protein 1g carbs 1g fat
  
  whey perfection
  2 schep - 231 kcal 46g protein 6g carbs 3g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g 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
  2 serving - 81 kcal 2g protein 14g carbs 2g fat
  
  croissant
  1 45 g - 110 kcal 2g protein 13g carbs 6g fat
  
  bol bruin
  1 bol - 113 kcal 5g protein 21g carbs 1g fat
  
  haring
  1 stuk - 108 kcal 9g protein 0g carbs 8g fat
  
  oude kaas
  1 plak - 144 kcal 9g protein 0g carbs 12g fat
  
  Pompoensoep
  1 kopje - 43 kcal 1g protein 6g carbs 3g fat
  
  stokbrood
  1 stukje - 56 kcal 2g protein 12g carbs 0g fat
  
  kippenpoot
  1 poot - 157 kcal 19g protein 0g carbs 9g fat
  
  krentenbrood
  1 boterham - 87 kcal 2g protein 18g carbs 1g fat
  
  dr pepper
  1 blik - 92 kcal 0g protein 23g carbs 0g fat
- Lunch
  
  gestoofde kipdrumsticks met groente..
  1 portie - 486 kcal 37g protein 47g carbs 18g fat
- Afternoon snack
  
  fernandes red grape
  1 blik - 145 kcal 0g protein 38g carbs 0g fat
  
  beef jerky
  1 2 zakjes - 140 kcal 22g protein 10g carbs 2g fat
  
  fudge
  0.8 bakje - 334 kcal 1g protein 59g carbs 10g fat
  
  chio popcorn sweet
  1 bakje - 401 kcal 3g protein 86g carbs 6g fat
  
  Total 0% Fage Griekse Yoghurt
  150 gram - 84 kcal 15g protein 6g carbs 0g fat
- Dinner
- Late night snack
Sunday 3094 of 3050 kcal
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Protein 253 of 250g

Carbs 300 of 292g

Fat 98 of 98g
- Breakfast
  
  fudge
  0.3 bakje - 125 kcal 0g protein 22g carbs 4g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
  
  kokosvezels
  0.6 portie - 13 kcal 1g protein 1g carbs 1g fat
  
  Havermeel
  0.6 theelepel - 20 kcal 1g protein 3g carbs 1g fat
  
  Stonyfield Organic Fat Free Milk
  120 gram - 38 kcal 4g protein 6g carbs 0g fat
  
  whey perfection
  2 schep - 231 kcal 46g protein 6g carbs 3g fat
  
  ei M
  1.2 ei - 93 kcal 8g protein 0g carbs 7g fat
  
  meergranen pannenkoekenmix lidl
  0.9 portie - 297 kcal 9g protein 61g carbs 2g fat
  
  Caramelstroop
  0.2 portie - 64 kcal 0g protein 16g carbs 0g fat
- Morning snack
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  Kiwifruit, green, raw
  2 fruit (2" dia) - 83 kcal 2g protein 20g carbs 1g fat
- Lunch
- Afternoon snack
  
  whey perfection
  2 schep - 231 kcal 46g protein 6g carbs 3g fat
  
  Chocolademelk lidl
  4 100 - 332 kcal 12g protein 44g carbs 12g fat
  
  Special K Biscuit moments Caramel
  1 portie - 96 kcal 1g protein 18g carbs 2g fat
- Dinner
  
  Pasta bolognese
  1 portie - 1017 kcal 86g protein 70g carbs 45g fat
- Late night snack
  
  Total 0% Fage Griekse Yoghurt
  100 gram - 56 kcal 10g protein 4g carbs 0g fat
  
  whey perfection
  0.9 schep - 104 kcal 21g protein 3g carbs 1g fat
  
  Vita D'or Pindakaas
  17 gram - 111 kcal 4g protein 1g carbs 10g fat
Monday 3056 of 3050 kcal
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Protein 256 of 250g

Carbs 292 of 292g

Fat 96 of 98g
- Breakfast
  
  whey perfection
  0.5 schep - 58 kcal 12g protein 2g carbs 1g fat
  
  Kiwifruit, green, raw
  1 cup, sliced - 108 kcal 2g protein 26g carbs 1g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  ei M
  3 ei - 232 kcal 21g protein 0g carbs 18g fat
  
  Stonyfield Organic Fat Free Milk
  150 gram - 48 kcal 5g protein 8g carbs 0g fat
  
  Havermeel
  1 theelepel - 33 kcal 1g protein 5g carbs 1g fat
  
  kokosvezels
  1 portie - 21 kcal 2g protein 1g carbs 1g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  Egg, white, raw, fresh
  2.1 large - 28 kcal 8g protein 1g carbs 0g fat
  
  Linessa Aardbeienjam
  30 gram - 34 kcal 0g protein 8g carbs 0g fat
  
  Vita D'or Pindakaas
  12 gram - 79 kcal 3g protein 1g carbs 7g fat
  
  Honey
  10 gram - 33 kcal 0g protein 8g carbs 0g fat
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  chilisaus go tan
  0.1 portie - 22 kcal 0g protein 5g carbs 0g fat
  
  chiazaad
  1.5 schep - 78 kcal 2g protein 7g carbs 5g fat
- Morning snack
- Lunch
- Afternoon snack
  
  Grilled chicken wrap
  1 portie - 295 kcal 25g protein 36g carbs 8g fat
  
  Grilled chicken classic
  1 portie - 329 kcal 26g protein 43g carbs 8g fat
- Dinner
  
  kipfilet
  2 portie - 202 kcal 46g protein 0g carbs 2g fat
  
  Gnocchi met kaas en aubergine uit d..
  1 portie - 550 kcal 19g protein 55g carbs 30g fat
  
  gnocchi
  1 portie - 111 kcal 3g protein 25g carbs 0g fat
- Late night snack
  
  whey perfection
  3 schep - 347 kcal 69g protein 9g carbs 5g fat
  
  Stonyfield Organic Fat Free Milk
  150 gram - 48 kcal 5g protein 8g carbs 0g fat
Tuesday 3120 of 3050 kcal
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Protein 273 of 250g

Carbs 300 of 292g

Fat 92 of 98g
- Breakfast
  
  gnocchi
  0.6 portie - 67 kcal 2g protein 15g carbs 0g fat
  
  Gnocchi met kaas en aubergine uit d..
  0.6 portie - 330 kcal 11g protein 33g carbs 18g fat
  
  kipfilet
  4 portie - 404 kcal 92g protein 0g carbs 4g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  Kiwifruit, green, raw
  1 fruit (2" dia) - 41 kcal 1g protein 10g carbs 0g fat
  
  Tangerines, (mandarin oranges), raw
  2 large (2-3/4" dia) - 125 kcal 2g protein 32g carbs 1g fat
  
  chilisaus go tan
  0.2 portie - 43 kcal 0g protein 11g carbs 0g fat
- Morning snack
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
- Lunch
- Afternoon snack
  
  whey perfection
  3 schep - 347 kcal 69g protein 9g carbs 5g fat
- Dinner
  
  Kogelbiefstuk marvest lidl
  2 portie - 255 kcal 54g protein 2g carbs 6g fat
  
  aardappel
  1 portie - 198 kcal 5g protein 44g carbs 0g fat
  
  stroganoffsaus kania
  1 100 g - 74 kcal 2g protein 14g carbs 3g fat
  
  Oil, coconut
  10 gram - 90 kcal 0g protein 0g carbs 10g fat
  
  broccoli
  2 serving - 72 kcal 6g protein 12g carbs 0g fat
- Late night snack
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  chiazaad
  1.5 schep - 78 kcal 2g protein 7g carbs 5g fat
  
  Stonyfield Organic Fat Free Milk
  250 gram - 80 kcal 8g protein 13g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  kokosvezels
  1 portie - 21 kcal 2g protein 1g carbs 1g fat
  
  Havermeel
  1 theelepel - 33 kcal 1g protein 5g carbs 1g fat
  
  Jams and preserves
  40 gram - 109 kcal 0g protein 28g carbs 0g fat
  
  Vita D'or Pindakaas
  40 gram - 262 kcal 9g protein 3g carbs 24g fat
  
  Oil, coconut
  5 gram - 45 kcal 0g protein 0g carbs 5g fat
Wednesday 3050 of 3050 kcal
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Protein 259 of 250g

Carbs 301 of 292g

Fat 90 of 98g
- Breakfast
  
  meergranen pannenkoekenmix lidl
  0.7 portie - 231 kcal 7g protein 48g carbs 1g fat
  
  havermout
  0.3 100 g - 110 kcal 4g protein 19g carbs 2g fat
  
  kokosvezels
  2 portie - 42 kcal 4g protein 2g carbs 2g fat
  
  Caramelstroop
  33 gram - 106 kcal 0g protein 26g carbs 0g fat
  
  ei XL ah
  2 ei XL - 213 kcal 19g protein 2g carbs 15g fat
  
  whey perfection
  1 schep - 116 kcal 23g protein 3g carbs 2g fat
  
  Magere Kwark Biologisch AH
  1 250 g - 110 kcal 21g protein 9g carbs 0g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
- Morning snack
  
  Kogelbiefstuk marvest lidl
  1 portie - 128 kcal 27g protein 1g carbs 3g fat
  
  stroganoffsaus kania
  0.5 100 g - 37 kcal 1g protein 7g carbs 1g fat
  
  Kiwifruit, green, raw
  1 fruit (2" dia) - 41 kcal 1g protein 10g carbs 0g fat
  
  Tangerines, (mandarin oranges), raw
  1 large (2-3/4" dia) - 62 kcal 1g protein 16g carbs 0g fat
  
  roze koek
  1 koek - 156 kcal 1g protein 21g carbs 7g fat
  
  Special K Biscuit moments Caramel
  1 portie - 96 kcal 1g protein 18g carbs 2g fat
- Lunch
- Afternoon snack
- Dinner
  
  aardappel
  360 gram - 274 kcal 7g protein 61g carbs 0g fat
  
  Aubergine
  1 portie - 41 kcal 2g protein 8g carbs 0g fat
  
  Oil, coconut
  18 gram - 162 kcal 0g protein 0g carbs 18g fat
  
  bloem
  1 15 - 54 kcal 2g protein 12g carbs 0g fat
  
  scholfilet
  1 portie - 164 kcal 36g protein 0g carbs 3g fat
  
  chilisaus go tan
  23 gram - 50 kcal 0g protein 12g carbs 0g fat
  
  kruidenboter
  1 portie - 39 kcal 0g protein 0g carbs 4g fat
  
  Magere Kwark Biologisch AH
  1 250 g - 110 kcal 21g protein 9g carbs 0g fat
  
  lijnzaad
  2.9 portie - 251 kcal 12g protein 8g carbs 19g fat
- Late night snack
  
  whey perfection
  3 schep - 347 kcal 69g protein 9g carbs 5g fat
Thursday 3072 of 3050 kcal
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Protein 250 of 250g

Carbs 302 of 292g

Fat 96 of 98g
- Breakfast
  
  ei XL ah
  3 ei XL - 319 kcal 29g protein 4g carbs 23g fat
  
  Egg, white, raw, fresh
  88 gram - 35 kcal 10g protein 1g carbs 0g fat
  
  chilisaus go tan
  13 gram - 28 kcal 0g protein 7g carbs 0g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
  
  kokosvezels
  2 portie - 42 kcal 4g protein 2g carbs 2g fat
  
  havermout
  0.4 100 g - 147 kcal 5g protein 25g carbs 3g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Jams and preserves
  2 tbsp - 109 kcal 0g protein 28g carbs 0g fat
  
  Stonyfield Organic Fat Free Milk
  350 gram - 112 kcal 11g protein 18g carbs 0g fat
  
  chiazaad
  1.5 schep - 78 kcal 2g protein 7g carbs 5g fat
- Morning snack
- Lunch
  
  gerookte kip lidl
  1 213 g - 232 kcal 50g protein 5g carbs 4g fat
  
  volkorenbrood
  1 2 boterhammen - 136 kcal 7g protein 25g carbs 1g fat
  
  chilisaus go tan
  0.2 portie - 43 kcal 0g protein 11g carbs 0g fat
  
  Yogonaise lidl
  1 20 g - 51 kcal 0g protein 1g carbs 5g fat
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  pruim
  2 stuk - 48 kcal 0g protein 12g carbs 0g fat
  
  whey perfection
  2.5 schep - 289 kcal 58g protein 8g carbs 4g fat
  
  Chocolademelk lidl
  3 100 - 249 kcal 9g protein 33g carbs 9g fat
- Afternoon snack
- Dinner
  
  Gemarineerde kipfilet a la minute l..
  2 stuk - 294 kcal 42g protein 0g carbs 14g fat
  
  sperziebonen lidl diepvries
  1 portie - 48 kcal 4g protein 8g carbs 0g fat
  
  Frank's RedHot Chili Sauce Slammin'..
  2 serving - 8 kcal 0g protein 2g carbs 0g fat
  
  thai noodles
  1 portie - 521 kcal 17g protein 69g carbs 20g fat
- Late night snack
Friday 3049 of 3050 kcal
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Protein 254 of 250g

Carbs 290 of 292g

Fat 97 of 98g
- Breakfast
  
  whey perfection
  1.5 schep - 173 kcal 35g protein 5g carbs 2g fat
  
  Stonyfield Organic Fat Free Milk
  300 gram - 96 kcal 9g protein 15g carbs 0g fat
  
  chiazaad
  1.5 schep - 78 kcal 2g protein 7g carbs 5g fat
  
  Vita D'or Pindakaas
  25 gram - 164 kcal 6g protein 2g carbs 15g fat
  
  cacao
  1 portie - 36 kcal 2g protein 1g carbs 3g fat
  
  omega 3
  3 capsule - 27 kcal 0g protein 0g carbs 3g fat
  
  Clarinol CLA
  3 pil - 27 kcal 0g protein 0g carbs 3g fat
- Morning snack
- Lunch
  
  Banaan
  1 1 stuk - 84 kcal 2g protein 19g carbs 0g fat
  
  pruim
  3 stuk - 72 kcal 0g protein 18g carbs 0g fat
  
  volkorenbrood
  1 2 boterhammen - 136 kcal 7g protein 25g carbs 1g fat
  
  Gemarineerde kipfilet a la minute l..
  2 stuk - 294 kcal 42g protein 0g carbs 14g fat
  
  Special K Biscuit moments Caramel
  1 portie - 96 kcal 1g protein 18g carbs 2g fat
- Afternoon snack
  
  volkorenbrood
  2 2 boterhammen - 271 kcal 13g protein 49g carbs 2g fat
  
  whey perfection
  1 schep - 116 kcal 23g protein 3g carbs 2g fat
  
  ei XL ah
  2 ei XL - 213 kcal 19g protein 2g carbs 15g fat
  
  Caramelstroop
  0.2 portie - 64 kcal 0g protein 16g carbs 0g fat
  
  Appelmoes light
  1 portie - 26 kcal 0g protein 7g carbs 0g fat
  
  suiker
  1 portie - 40 kcal 0g protein 10g carbs 0g fat
  
  Stonyfield Organic Fat Free Milk
  60 gram - 19 kcal 2g protein 3g carbs 0g fat
- Dinner
  
  Oikos
  1 portie - 114 kcal 12g protein 17g carbs 0g fat
  
  Kip sweet chili
  1 portie - 432 kcal 29g protein 43g carbs 18g fat
- Late night snack
  
  magere kwark lidl
  1 bak - 240 kcal 45g protein 19g carbs 0g fat
  
  Vita D'or Pindakaas
  0.2 100 g - 131 kcal 5g protein 2g carbs 12g fat
  
  Jam Aardbei Linessa
  1.1 20 g - 34 kcal 0g protein 9g carbs 0g fat

Home › Meal Plan Search › Refeed Day

Refeed day meal plan

Use this meal plan as base for your own.

Saturday 3864 of 3050 kcal

havermout

chiazaad

Banaan

Stonyfield Organic Fat Free Milk

Honey

Havermeel

kokosvezels

whey perfection

omega 3

Clarinol CLA

whey perfection

Stonyfield Organic Fat Free Milk

Nestle Nesquik Chocolate

croissant

bol bruin

haring

oude kaas

Pompoensoep

stokbrood

kippenpoot

krentenbrood

dr pepper

gestoofde kipdrumsticks met groente..

fernandes red grape

beef jerky

fudge

chio popcorn sweet

Total 0% Fage Griekse Yoghurt

Sunday 3094 of 3050 kcal

fudge

Clarinol CLA

omega 3

kokosvezels

Havermeel

Stonyfield Organic Fat Free Milk

whey perfection

ei M

meergranen pannenkoekenmix lidl

Caramelstroop

Banaan

Kiwifruit, green, raw

whey perfection

Chocolademelk lidl

Special K Biscuit moments Caramel

Pasta bolognese

Total 0% Fage Griekse Yoghurt

whey perfection

Vita D'or Pindakaas

Monday 3056 of 3050 kcal

whey perfection

Kiwifruit, green, raw

Banaan

ei M

Stonyfield Organic Fat Free Milk

Havermeel

kokosvezels

omega 3

Clarinol CLA

Egg, white, raw, fresh

Linessa Aardbeienjam

Vita D'or Pindakaas

Honey

havermout

chilisaus go tan

chiazaad

Grilled chicken wrap

Grilled chicken classic

kipfilet

Gnocchi met kaas en aubergine uit d..

gnocchi

whey perfection

Stonyfield Organic Fat Free Milk

Tuesday 3120 of 3050 kcal

gnocchi

Gnocchi met kaas en aubergine uit d..

kipfilet