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Week 1 meal plan

Daily
goals 2989
kCal 151g
protein 411g
carbs 82g
fat

days 7 100%

Use this meal plan as base for your own.

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

Monday 3141 of 2989 kcal
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Protein 188 of 151g

Carbs 435 of 411g

Fat 82 of 82g
- Breakfast
  
  Scrambled Egg Burritos
  2 servings - 432 kcal 30g protein 36g carbs 16g fat
  
  Summer Cooler Proteinshake
  1 servings - 291 kcal 17g protein 53g carbs 1g fat
- Morning snack
  
  Healthy Crunchy Granola
  1 servings - 603 kcal 31g protein 111g carbs 7g fat
- Lunch
  
  Spaghetti With Asparagus And L..
  1 servings - 487 kcal 22g protein 91g carbs 8g fat
- Afternoon snack
  
  Pickled Ginger Cucumbers
  1 servings - 266 kcal 4g protein 63g carbs 0g fat
- Dinner
  
  Low Fat Tuscan Beef Stew
  2 servings - 622 kcal 66g protein 64g carbs 12g fat
- Late night snack
  
  Peanuts, all types, dry-roasted, wi..
  0.75 100g - 439 kcal 18g protein 16g carbs 37g fat
Tuesday 2858 of 2989 kcal
Show macro details

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Protein 156 of 151g

Carbs 405 of 411g

Fat 77 of 82g
- Breakfast
  
  Pork Stuffed Omelet
  1 servings - 415 kcal 37g protein 47g carbs 9g fat
- Morning snack
  
  Greek Yogurt Parfait
  1.5 servings - 266 kcal 32g protein 23g carbs 6g fat
- Lunch
  
  Pasta with No-Cook Tomato Sauc..
  2 servings - 860 kcal 28g protein 146g carbs 20g fat
- Afternoon snack
  
  Best Citrus Fruit Salad
  1 servings - 452 kcal 5g protein 117g carbs 0g fat
- Dinner
  
  Broccoli And Beef Stir Fry
  1 servings - 515 kcal 48g protein 29g carbs 24g fat
- Late night snack
  
  Shredded Sweet And Sour Salad
  1 servings - 350 kcal 6g protein 43g carbs 18g fat
Wednesday 3141 of 2989 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 188 of 151g

Carbs 435 of 411g

Fat 82 of 82g
- Breakfast
  
  Scrambled Egg Burritos
  2 servings - 432 kcal 30g protein 36g carbs 16g fat
  
  Summer Cooler Proteinshake
  1 servings - 291 kcal 17g protein 53g carbs 1g fat
- Morning snack
  
  Healthy Crunchy Granola
  1 servings - 603 kcal 31g protein 111g carbs 7g fat
- Lunch
  
  Spaghetti With Asparagus And L..
  1 servings - 487 kcal 22g protein 91g carbs 8g fat
- Afternoon snack
  
  Pickled Ginger Cucumbers
  1 servings - 266 kcal 4g protein 63g carbs 0g fat
- Dinner
  
  Low Fat Tuscan Beef Stew
  2 servings - 622 kcal 66g protein 64g carbs 12g fat
- Late night snack
  
  Peanuts, all types, dry-roasted, wi..
  0.75 100g - 439 kcal 18g protein 16g carbs 37g fat
Thursday 2858 of 2989 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 156 of 151g

Carbs 405 of 411g

Fat 77 of 82g
- Breakfast
  
  Pork Stuffed Omelet
  1 servings - 415 kcal 37g protein 47g carbs 9g fat
- Morning snack
  
  Greek Yogurt Parfait
  1.5 servings - 266 kcal 32g protein 23g carbs 6g fat
- Lunch
  
  Pasta with No-Cook Tomato Sauc..
  2 servings - 860 kcal 28g protein 146g carbs 20g fat
- Afternoon snack
  
  Best Citrus Fruit Salad
  1 servings - 452 kcal 5g protein 117g carbs 0g fat
- Dinner
  
  Broccoli And Beef Stir Fry
  1 servings - 515 kcal 48g protein 29g carbs 24g fat
- Late night snack
  
  Shredded Sweet And Sour Salad
  1 servings - 350 kcal 6g protein 43g carbs 18g fat
Friday 3141 of 2989 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 188 of 151g

Carbs 435 of 411g

Fat 82 of 82g
- Breakfast
  
  Scrambled Egg Burritos
  2 servings - 432 kcal 30g protein 36g carbs 16g fat
  
  Summer Cooler Proteinshake
  1 servings - 291 kcal 17g protein 53g carbs 1g fat
- Morning snack
  
  Healthy Crunchy Granola
  1 servings - 603 kcal 31g protein 111g carbs 7g fat
- Lunch
  
  Spaghetti With Asparagus And L..
  1 servings - 487 kcal 22g protein 91g carbs 8g fat
- Afternoon snack
  
  Pickled Ginger Cucumbers
  1 servings - 266 kcal 4g protein 63g carbs 0g fat
- Dinner
  
  Low Fat Tuscan Beef Stew
  2 servings - 622 kcal 66g protein 64g carbs 12g fat
- Late night snack
  
  Peanuts, all types, dry-roasted, wi..
  0.75 100g - 439 kcal 18g protein 16g carbs 37g fat
Saturday 2918 of 2989 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 158 of 151g

Carbs 414 of 411g

Fat 75 of 82g
- Breakfast
  
  Best Ever High Protein Strawbe..
  1.5 servings - 371 kcal 41g protein 45g carbs 3g fat
- Morning snack
  
  Mega Muesli highcarb protein
  1 servings - 340 kcal 20g protein 57g carbs 4g fat
- Lunch
  
  High Protein Sausage And Brown..
  1 servings - 598 kcal 42g protein 68g carbs 17g fat
- Afternoon snack
  
  Melon Salad with Lime Ginger S..
  1 servings - 153 kcal 3g protein 36g carbs 0g fat
  
  A-one Detox Drink For Bodybuil..
  1 servings - 293 kcal 17g protein 40g carbs 8g fat
- Dinner
  
  Brown Rice Salad With Apple, P..
  1 servings - 395 kcal 7g protein 54g carbs 19g fat
  
  Moroccan Chickpea And Vegetabl..
  1 servings - 478 kcal 18g protein 87g carbs 6g fat
- Late night snack
  
  Homemade Protein Bar
  1 servings - 290 kcal 10g protein 27g carbs 18g fat
Sunday 2918 of 2989 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 158 of 151g

Carbs 414 of 411g

Fat 75 of 82g
- Breakfast
  
  Best Ever High Protein Strawbe..
  1.5 servings - 371 kcal 41g protein 45g carbs 3g fat
- Morning snack
  
  Mega Muesli highcarb protein
  1 servings - 340 kcal 20g protein 57g carbs 4g fat
- Lunch
  
  High Protein Sausage And Brown..
  1 servings - 598 kcal 42g protein 68g carbs 17g fat
- Afternoon snack
  
  Melon Salad with Lime Ginger S..
  1 servings - 153 kcal 3g protein 36g carbs 0g fat
  
  A-one Detox Drink For Bodybuil..
  1 servings - 293 kcal 17g protein 40g carbs 8g fat
- Dinner
  
  Brown Rice Salad With Apple, P..
  1 servings - 395 kcal 7g protein 54g carbs 19g fat
  
  Moroccan Chickpea And Vegetabl..
  1 servings - 478 kcal 18g protein 87g carbs 6g fat
- Late night snack
  
  Homemade Protein Bar
  1 servings - 290 kcal 10g protein 27g carbs 18g fat

Home › Meal Plan Search › Week 1

Week 1 meal plan

Use this meal plan as base for your own.

Monday 3141 of 2989 kcal

Scrambled Egg Burritos

Summer Cooler Proteinshake

Healthy Crunchy Granola

Spaghetti With Asparagus And L..

Pickled Ginger Cucumbers

Low Fat Tuscan Beef Stew

Peanuts, all types, dry-roasted, wi..

Tuesday 2858 of 2989 kcal

Pork Stuffed Omelet

Greek Yogurt Parfait

Pasta with No-Cook Tomato Sauc..

Best Citrus Fruit Salad

Broccoli And Beef Stir Fry

Shredded Sweet And Sour Salad

Wednesday 3141 of 2989 kcal

Scrambled Egg Burritos

Summer Cooler Proteinshake

Healthy Crunchy Granola

Spaghetti With Asparagus And L..

Pickled Ginger Cucumbers

Low Fat Tuscan Beef Stew

Peanuts, all types, dry-roasted, wi..

Thursday 2858 of 2989 kcal

Pork Stuffed Omelet

Greek Yogurt Parfait

Pasta with No-Cook Tomato Sauc..

Best Citrus Fruit Salad

Broccoli And Beef Stir Fry

Shredded Sweet And Sour Salad

Friday 3141 of 2989 kcal

Scrambled Egg Burritos

Summer Cooler Proteinshake

Healthy Crunchy Granola

Spaghetti With Asparagus And L..

Pickled Ginger Cucumbers

Low Fat Tuscan Beef Stew

Peanuts, all types, dry-roasted, wi..

Saturday 2918 of 2989 kcal

Best Ever High Protein Strawbe..

Mega Muesli highcarb protein

High Protein Sausage And Brown..

Melon Salad with Lime Ginger S..

A-one Detox Drink For Bodybuil..

Brown Rice Salad With Apple, P..

Moroccan Chickpea And Vegetabl..

Homemade Protein Bar

Sunday 2918 of 2989 kcal

Best Ever High Protein Strawbe..

Mega Muesli highcarb protein

High Protein Sausage And Brown..

Melon Salad with Lime Ginger S..

A-one Detox Drink For Bodybuil..

Brown Rice Salad With Apple, P..

Moroccan Chickpea And Vegetabl..

Homemade Protein Bar