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Summer plan meal plan

Daily
goals 2530
kCal 160g
protein 315g
carbs 70g
fat

days 3 93%

Use this meal plan as base for your own.

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

Monday 2476 of 2530 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 158 of 160g

Carbs 308 of 315g

Fat 68 of 70g
- Breakfast
  
  Oats
  0.5 cup - 298 kcal 13g protein 52g carbs 5g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Blueberries, raw
  1 berries - 38 kcal 1g protein 10g carbs 0g fat
- Morning snack
  
  Whole grain wheat bread
  1 1 slice - 90 kcal 4g protein 18g carbs 1g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
  
  Cucumber, with peel, raw
  0.5 cup slices - 3 kcal 0g protein 1g carbs 0g fat
  
  Gold Standard Chocolate Whey
  0.9 scoop - 99 kcal 21g protein 2g carbs 1g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Lunch
  
  Crunchy Tuna And Cabbage Slaw
  1 servings - 146 kcal 23g protein 7g carbs 3g fat
- Afternoon snack
  
  Oil, coconut
  1 tbsp - 117 kcal 0g protein 0g carbs 13g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quark, low-fat
  1 bowl - 96 kcal 20g protein 5g carbs 1g fat
  
  Crackers, whole-wheat
  2 serving - 248 kcal 6g protein 39g carbs 8g fat
- Dinner
  
  Smoked chicken cottage cheese ..
  1 servings - 578 kcal 41g protein 78g carbs 11g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 169 kcal 4g protein 9g carbs 13g fat
Tuesday 2476 of 2530 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 158 of 160g

Carbs 308 of 315g

Fat 68 of 70g
- Breakfast
  
  Oats
  0.5 cup - 298 kcal 13g protein 52g carbs 5g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Blueberries, raw
  1 berries - 38 kcal 1g protein 10g carbs 0g fat
- Morning snack
  
  Whole grain wheat bread
  1 1 slice - 90 kcal 4g protein 18g carbs 1g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
  
  Cucumber, with peel, raw
  0.5 cup slices - 3 kcal 0g protein 1g carbs 0g fat
  
  Gold Standard Chocolate Whey
  0.9 scoop - 99 kcal 21g protein 2g carbs 1g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Lunch
  
  Crunchy Tuna And Cabbage Slaw
  1 servings - 146 kcal 23g protein 7g carbs 3g fat
- Afternoon snack
  
  Oil, coconut
  1 tbsp - 117 kcal 0g protein 0g carbs 13g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quark, low-fat
  1 bowl - 96 kcal 20g protein 5g carbs 1g fat
  
  Crackers, whole-wheat
  2 serving - 248 kcal 6g protein 39g carbs 8g fat
- Dinner
  
  Smoked chicken cottage cheese ..
  1 servings - 578 kcal 41g protein 78g carbs 11g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 169 kcal 4g protein 9g carbs 13g fat
Wednesday 2476 of 2530 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 158 of 160g

Carbs 308 of 315g

Fat 68 of 70g
- Breakfast
  
  Oats
  0.5 cup - 298 kcal 13g protein 52g carbs 5g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Blueberries, raw
  1 berries - 38 kcal 1g protein 10g carbs 0g fat
- Morning snack
  
  Whole grain wheat bread
  1 1 slice - 90 kcal 4g protein 18g carbs 1g fat
  
  Cheese, low fat, cheddar or colby
  1 oz - 46 kcal 7g protein 1g carbs 2g fat
  
  Cucumber, with peel, raw
  0.5 cup slices - 3 kcal 0g protein 1g carbs 0g fat
  
  Gold Standard Chocolate Whey
  0.9 scoop - 99 kcal 21g protein 2g carbs 1g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Lunch
  
  Crunchy Tuna And Cabbage Slaw
  1 servings - 146 kcal 23g protein 7g carbs 3g fat
- Afternoon snack
  
  Oil, coconut
  1 tbsp - 117 kcal 0g protein 0g carbs 13g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quark, low-fat
  1 bowl - 96 kcal 20g protein 5g carbs 1g fat
  
  Crackers, whole-wheat
  2 serving - 248 kcal 6g protein 39g carbs 8g fat
- Dinner
  
  Smoked chicken cottage cheese ..
  1 servings - 578 kcal 41g protein 78g carbs 11g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 169 kcal 4g protein 9g carbs 13g fat

Home › Meal Plan Search › Summer Plan

Summer plan meal plan

Use this meal plan as base for your own.

Monday 2476 of 2530 kcal

Oats

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

Bananas, raw

Blueberries, raw

Whole grain wheat bread

Cheese, low fat, cheddar or colby

Cucumber, with peel, raw

Gold Standard Chocolate Whey

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

Crunchy Tuna And Cabbage Slaw

Oil, coconut

Bananas, raw

Quark, low-fat

Crackers, whole-wheat

Smoked chicken cottage cheese ..

Nuts, cashew nuts, dry roasted, wit..

Tuesday 2476 of 2530 kcal

Oats

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

Bananas, raw

Blueberries, raw

Whole grain wheat bread

Cheese, low fat, cheddar or colby

Cucumber, with peel, raw

Gold Standard Chocolate Whey

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

Crunchy Tuna And Cabbage Slaw

Oil, coconut

Bananas, raw

Quark, low-fat

Crackers, whole-wheat

Smoked chicken cottage cheese ..

Nuts, cashew nuts, dry roasted, wit..

Wednesday 2476 of 2530 kcal

Oats

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

Bananas, raw

Blueberries, raw

Whole grain wheat bread

Cheese, low fat, cheddar or colby

Cucumber, with peel, raw

Gold Standard Chocolate Whey

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

Crunchy Tuna And Cabbage Slaw

Oil, coconut

Bananas, raw

Quark, low-fat

Crackers, whole-wheat

Smoked chicken cottage cheese ..

Nuts, cashew nuts, dry roasted, wit..