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Transform... meal plan

Daily
goals 2515
kCal 180g
protein 325g
carbs 55g
fat

days 7 99%

Use this meal plan as base for your own.

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

Monday 2443 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 187 of 180g

Carbs 320 of 325g

Fat 54 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  0.9 scoop - 131 kcal 29g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Banana Egg Pancake
  1 servings - 281 kcal 16g protein 32g carbs 11g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1 servings - 424 kcal 41g protein 45g carbs 10g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Peanut Butter Chicken Wrap
  1 servings - 417 kcal 25g protein 39g carbs 20g fat
- Late night snack
Tuesday 2521 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 195 of 180g

Carbs 325 of 325g

Fat 53 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  1 scoop - 154 kcal 32g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Bacon Spinach Omelet
  1 servings - 309 kcal 25g protein 3g carbs 21g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Grilled Chicken Sandwich
  1 servings - 296 kcal 20g protein 41g carbs 7g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
- Late night snack
Wednesday 2443 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 187 of 180g

Carbs 320 of 325g

Fat 54 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  0.9 scoop - 131 kcal 29g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Banana Egg Pancake
  1 servings - 281 kcal 16g protein 32g carbs 11g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1 servings - 424 kcal 41g protein 45g carbs 10g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Peanut Butter Chicken Wrap
  1 servings - 417 kcal 25g protein 39g carbs 20g fat
- Late night snack
Thursday 2521 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 195 of 180g

Carbs 325 of 325g

Fat 53 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  1 scoop - 154 kcal 32g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Bacon Spinach Omelet
  1 servings - 309 kcal 25g protein 3g carbs 21g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Grilled Chicken Sandwich
  1 servings - 296 kcal 20g protein 41g carbs 7g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
- Late night snack
Friday 2443 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 187 of 180g

Carbs 320 of 325g

Fat 54 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  0.9 scoop - 131 kcal 29g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Banana Egg Pancake
  1 servings - 281 kcal 16g protein 32g carbs 11g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1 servings - 424 kcal 41g protein 45g carbs 10g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Peanut Butter Chicken Wrap
  1 servings - 417 kcal 25g protein 39g carbs 20g fat
- Late night snack
Saturday 2521 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 195 of 180g

Carbs 325 of 325g

Fat 53 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  1 scoop - 154 kcal 32g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Bacon Spinach Omelet
  1 servings - 309 kcal 25g protein 3g carbs 21g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Grilled Chicken Sandwich
  1 servings - 296 kcal 20g protein 41g carbs 7g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Tough Guy's Burgur
  1 servings - 572 kcal 42g protein 77g carbs 12g fat
- Late night snack
Sunday 2504 of 2515 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 189 of 180g

Carbs 322 of 325g

Fat 59 of 55g
- Breakfast
  
  Protein Powder Genetix Nutrition - ..
  0.9 scoop - 131 kcal 29g protein 2g carbs 2g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
  
  Banana Egg Pancake
  1 servings - 281 kcal 16g protein 32g carbs 11g fat
- Morning snack
  
  Muesli Quark With Banana
  1.1 servings - 526 kcal 35g protein 88g carbs 4g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Almond Nut
  1 gram - 61 kcal 2g protein 2g carbs 5g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1 servings - 424 kcal 41g protein 45g carbs 10g fat
- Afternoon snack
  
  Protein Powder Genetix Nutrition - ..
  1 Scoop - 145 kcal 32g protein 2g carbs 2g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
- Dinner
  
  Roasted Red Potatoes
  1 servings - 181 kcal 7g protein 27g carbs 5g fat
  
  Peanut Butter Chicken Wrap
  1 servings - 417 kcal 25g protein 39g carbs 20g fat
- Late night snack

Home › Meal Plan Search › Transform...

Transform... meal plan

Use this meal plan as base for your own.

Monday 2443 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Banana Egg Pancake

Muesli Quark With Banana

Apples, raw, with skin

Healthy Brown Rice With Chicke..

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes

Peanut Butter Chicken Wrap

Tuesday 2521 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Bacon Spinach Omelet

Muesli Quark With Banana

Apples, raw, with skin

Grilled Chicken Sandwich

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes

Tough Guy's Burgur

Wednesday 2443 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Banana Egg Pancake

Muesli Quark With Banana

Apples, raw, with skin

Healthy Brown Rice With Chicke..

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes

Peanut Butter Chicken Wrap

Thursday 2521 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Bacon Spinach Omelet

Muesli Quark With Banana

Apples, raw, with skin

Grilled Chicken Sandwich

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes

Tough Guy's Burgur

Friday 2443 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Banana Egg Pancake

Muesli Quark With Banana

Apples, raw, with skin

Healthy Brown Rice With Chicke..

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes

Peanut Butter Chicken Wrap

Saturday 2521 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Bacon Spinach Omelet

Muesli Quark With Banana

Apples, raw, with skin

Grilled Chicken Sandwich

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes

Tough Guy's Burgur

Sunday 2504 of 2515 kcal

Protein Powder Genetix Nutrition - ..

Orange Juice

Banana Egg Pancake

Muesli Quark With Banana

Apples, raw, with skin

Almond Nut

Healthy Brown Rice With Chicke..

Protein Powder Genetix Nutrition - ..

Bananas, raw

Roasted Red Potatoes