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Transform meal plan

Daily
goals 2543
kCal 234g
protein 242g
carbs 71g
fat

days 6 76%

Use this meal plan as base for your own.

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

Monday 2338 of 2543 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 210 of 234g

Carbs 217 of 242g

Fat 70 of 71g
- Pre Running
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
  
  Great Value: Low Fat Small Curd Cot..
  1 1/2 cup - 89 kcal 14g protein 6g carbs 2g fat
- Breakfast
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quaker Oats Old Fashioned
  1 serving - 152 kcal 5g protein 27g carbs 3g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
  
  Strawberries, raw
  1 extra large (1-5/8" dia) - 8 kcal 0g protein 2g carbs 0g fat
- Lunch
  
  Chicken Cordon Bleu
  1 servings - 305 kcal 44g protein 11g carbs 10g fat
  
  Mixed Salad Greens
  1 cup - 8 kcal 1g protein 2g carbs 0g fat
  
  Salad dressing, italian dressing, c..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
- Afternoon snack
  
  Skippy Extra Crunchy Super Chunk Pe..
  1 serving - 198 kcal 7g protein 7g carbs 16g fat
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
- Meal moment
  
  Toasted whole grain Apple Ched..
  1.7 servings - 473 kcal 26g protein 80g carbs 5g fat
- Dinner
  
  Chicken Breasts with Garlic an..
  2 servings - 526 kcal 56g protein 20g carbs 26g fat
- Late night snack
  
  Dymatize Elite Casein
  1 scoop - 121 kcal 24g protein 3g carbs 2g fat
Tuesday 2464 of 2543 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 234 of 234g

Carbs 220 of 242g

Fat 72 of 71g
- Pre Running
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
  
  Great Value: Low Fat Small Curd Cot..
  1 1/2 cup - 89 kcal 14g protein 6g carbs 2g fat
- Breakfast
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quaker Oats Old Fashioned
  1 serving - 152 kcal 5g protein 27g carbs 3g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  1.5 serving - 167 kcal 36g protein 3g carbs 2g fat
  
  Strawberries, raw
  1 extra large (1-5/8" dia) - 8 kcal 0g protein 2g carbs 0g fat
- Lunch
  
  Chicken Cordon Bleu
  1 servings - 305 kcal 44g protein 11g carbs 10g fat
  
  Mixed Salad Greens
  1 cup - 8 kcal 1g protein 2g carbs 0g fat
  
  Salad dressing, italian dressing, c..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
- Afternoon snack
  
  Skippy Extra Crunchy Super Chunk Pe..
  1 serving - 198 kcal 7g protein 7g carbs 16g fat
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
- Meal moment
  
  Toasted whole grain Apple Ched..
  1.7 servings - 473 kcal 26g protein 80g carbs 5g fat
- Dinner
  
  Chicken Breasts with Garlic an..
  2 servings - 526 kcal 56g protein 20g carbs 26g fat
- Late night snack
  
  Dymatize Elite Casein
  1.5 scoop - 182 kcal 36g protein 5g carbs 3g fat
Wednesday 2338 of 2543 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 210 of 234g

Carbs 217 of 242g

Fat 70 of 71g
- Pre Running
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
  
  Great Value: Low Fat Small Curd Cot..
  1 1/2 cup - 89 kcal 14g protein 6g carbs 2g fat
- Breakfast
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quaker Oats Old Fashioned
  1 serving - 152 kcal 5g protein 27g carbs 3g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
  
  Strawberries, raw
  1 extra large (1-5/8" dia) - 8 kcal 0g protein 2g carbs 0g fat
- Lunch
  
  Chicken Cordon Bleu
  1 servings - 305 kcal 44g protein 11g carbs 10g fat
  
  Mixed Salad Greens
  1 cup - 8 kcal 1g protein 2g carbs 0g fat
  
  Salad dressing, italian dressing, c..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
- Afternoon snack
  
  Skippy Extra Crunchy Super Chunk Pe..
  1 serving - 198 kcal 7g protein 7g carbs 16g fat
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
- Meal moment
  
  Toasted whole grain Apple Ched..
  1.7 servings - 473 kcal 26g protein 80g carbs 5g fat
- Dinner
  
  Chicken Breasts with Garlic an..
  2 servings - 526 kcal 56g protein 20g carbs 26g fat
- Late night snack
  
  Dymatize Elite Casein
  1 scoop - 121 kcal 24g protein 3g carbs 2g fat
Thursday 2338 of 2543 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 210 of 234g

Carbs 217 of 242g

Fat 70 of 71g
- Pre Running
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
  
  Great Value: Low Fat Small Curd Cot..
  1 1/2 cup - 89 kcal 14g protein 6g carbs 2g fat
- Breakfast
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quaker Oats Old Fashioned
  1 serving - 152 kcal 5g protein 27g carbs 3g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
  
  Strawberries, raw
  1 extra large (1-5/8" dia) - 8 kcal 0g protein 2g carbs 0g fat
- Lunch
  
  Chicken Cordon Bleu
  1 servings - 305 kcal 44g protein 11g carbs 10g fat
  
  Mixed Salad Greens
  1 cup - 8 kcal 1g protein 2g carbs 0g fat
  
  Salad dressing, italian dressing, c..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
- Afternoon snack
  
  Skippy Extra Crunchy Super Chunk Pe..
  1 serving - 198 kcal 7g protein 7g carbs 16g fat
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
- Meal moment
  
  Toasted whole grain Apple Ched..
  1.7 servings - 473 kcal 26g protein 80g carbs 5g fat
- Dinner
  
  Chicken Breasts with Garlic an..
  2 servings - 526 kcal 56g protein 20g carbs 26g fat
- Late night snack
  
  Dymatize Elite Casein
  1 scoop - 121 kcal 24g protein 3g carbs 2g fat
Friday 2338 of 2543 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 210 of 234g

Carbs 217 of 242g

Fat 70 of 71g
- Pre Running
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
  
  Great Value: Low Fat Small Curd Cot..
  1 1/2 cup - 89 kcal 14g protein 6g carbs 2g fat
- Breakfast
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Quaker Oats Old Fashioned
  1 serving - 152 kcal 5g protein 27g carbs 3g fat
- Morning snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
  
  Strawberries, raw
  1 extra large (1-5/8" dia) - 8 kcal 0g protein 2g carbs 0g fat
- Lunch
  
  Chicken Cordon Bleu
  1 servings - 305 kcal 44g protein 11g carbs 10g fat
  
  Mixed Salad Greens
  1 cup - 8 kcal 1g protein 2g carbs 0g fat
  
  Salad dressing, italian dressing, c..
  1 tbsp - 33 kcal 0g protein 2g carbs 3g fat
- Afternoon snack
  
  Skippy Extra Crunchy Super Chunk Pe..
  1 serving - 198 kcal 7g protein 7g carbs 16g fat
  
  Bread, whole-wheat, commercially pr..
  1 oz - 67 kcal 4g protein 12g carbs 1g fat
- Meal moment
  
  Toasted whole grain Apple Ched..
  1.7 servings - 473 kcal 26g protein 80g carbs 5g fat
- Dinner
  
  Chicken Breasts with Garlic an..
  2 servings - 526 kcal 56g protein 20g carbs 26g fat
- Late night snack
  
  Dymatize Elite Casein
  1 scoop - 121 kcal 24g protein 3g carbs 2g fat
Saturday 0 of 2543 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 0 of 234g

Carbs 0 of 242g

Fat 0 of 71g
- Pre Running
- Breakfast
- Morning snack
- Lunch
- Afternoon snack
- Meal moment
- Dinner
- Late night snack

Home › Meal Plan Search › Transform

Transform meal plan

Use this meal plan as base for your own.

Monday 2338 of 2543 kcal

Bread, whole-wheat, commercially pr..

Great Value: Low Fat Small Curd Cot..

Bananas, raw

Quaker Oats Old Fashioned

Gold Standard 100% Whey Protein Pow..

Strawberries, raw

Chicken Cordon Bleu

Mixed Salad Greens

Salad dressing, italian dressing, c..

Skippy Extra Crunchy Super Chunk Pe..

Bread, whole-wheat, commercially pr..

Toasted whole grain Apple Ched..

Chicken Breasts with Garlic an..

Dymatize Elite Casein

Tuesday 2464 of 2543 kcal

Bread, whole-wheat, commercially pr..

Great Value: Low Fat Small Curd Cot..

Bananas, raw

Quaker Oats Old Fashioned

Gold Standard 100% Whey Protein Pow..

Strawberries, raw

Chicken Cordon Bleu

Mixed Salad Greens

Salad dressing, italian dressing, c..

Skippy Extra Crunchy Super Chunk Pe..

Bread, whole-wheat, commercially pr..

Toasted whole grain Apple Ched..

Chicken Breasts with Garlic an..

Dymatize Elite Casein

Wednesday 2338 of 2543 kcal

Bread, whole-wheat, commercially pr..

Great Value: Low Fat Small Curd Cot..

Bananas, raw

Quaker Oats Old Fashioned

Gold Standard 100% Whey Protein Pow..

Strawberries, raw

Chicken Cordon Bleu

Mixed Salad Greens

Salad dressing, italian dressing, c..

Skippy Extra Crunchy Super Chunk Pe..

Bread, whole-wheat, commercially pr..

Toasted whole grain Apple Ched..

Chicken Breasts with Garlic an..

Dymatize Elite Casein

Thursday 2338 of 2543 kcal

Bread, whole-wheat, commercially pr..

Great Value: Low Fat Small Curd Cot..

Bananas, raw

Quaker Oats Old Fashioned

Gold Standard 100% Whey Protein Pow..

Strawberries, raw

Chicken Cordon Bleu

Mixed Salad Greens

Salad dressing, italian dressing, c..

Skippy Extra Crunchy Super Chunk Pe..

Bread, whole-wheat, commercially pr..

Toasted whole grain Apple Ched..

Chicken Breasts with Garlic an..

Dymatize Elite Casein

Friday 2338 of 2543 kcal

Bread, whole-wheat, commercially pr..

Great Value: Low Fat Small Curd Cot..

Bananas, raw

Quaker Oats Old Fashioned

Gold Standard 100% Whey Protein Pow..

Strawberries, raw

Chicken Cordon Bleu

Mixed Salad Greens

Salad dressing, italian dressing, c..

Skippy Extra Crunchy Super Chunk Pe..

Bread, whole-wheat, commercially pr..

Toasted whole grain Apple Ched..

Chicken Breasts with Garlic an..

Dymatize Elite Casein

Saturday 0 of 2543 kcal