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Week 4 meal plan

Daily
goals 2250
kCal 230g
protein 175g
carbs 70g
fat

days 7 82%

Use this meal plan as base for your own.

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

Monday 1945 of 2250 kcal
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Protein 208 of 230g

Carbs 177 of 175g

Fat 45 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Horseradish And Apple Sauce Gl..
  1 servings - 378 kcal 40g protein 14g carbs 17g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Rubbed Pork Loin with Apricot ..
  1 servings - 224 kcal 22g protein 14g carbs 9g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat
Tuesday 1812 of 2250 kcal
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Protein 200 of 230g

Carbs 181 of 175g

Fat 32 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Rubbed Pork Loin with Apricot ..
  1 servings - 224 kcal 22g protein 14g carbs 9g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Cider-Roasted Chicken
  1 servings - 234 kcal 32g protein 18g carbs 4g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat
Wednesday 1879 of 2250 kcal
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Protein 201 of 230g

Carbs 181 of 175g

Fat 39 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Cider-Roasted Chicken
  1 servings - 234 kcal 32g protein 18g carbs 4g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Cantonese Dinner
  1 servings - 281 kcal 23g protein 14g carbs 16g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat
Thursday 1942 of 2250 kcal
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Protein 189 of 230g

Carbs 193 of 175g

Fat 46 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Cantonese Dinner
  1 servings - 281 kcal 23g protein 14g carbs 16g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Stuffed Peppers
  1 servings - 302 kcal 20g protein 30g carbs 11g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat
Friday 1938 of 2250 kcal
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Protein 200 of 230g

Carbs 199 of 175g

Fat 38 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Stuffed Peppers
  1 servings - 302 kcal 20g protein 30g carbs 11g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Balsamic Glazed Chicken And On..
  1 servings - 284 kcal 34g protein 20g carbs 8g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat
Saturday 1907 of 2250 kcal
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See detailed daily nutrient info ▶

Protein 198 of 230g

Carbs 200 of 175g

Fat 35 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Balsamic Glazed Chicken And On..
  1 servings - 284 kcal 34g protein 20g carbs 8g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Chicken enchiladas
  1 servings - 265 kcal 18g protein 31g carbs 8g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat
Sunday 1875 of 2250 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 182 of 230g

Carbs 199 of 175g

Fat 39 of 70g
- Breakfast
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Banana
  0.9 whole banana - 84 kcal 1g protein 21g carbs 0g fat
- Morning snack
  
  Baked Egg Rolls
  1 servings - 160 kcal 9g protein 25g carbs 3g fat
- Lunch
  
  Protein shake
  1.6 serving - 165 kcal 37g protein 2g carbs 2g fat
  
  Chicken enchiladas
  1 servings - 265 kcal 18g protein 31g carbs 8g fat
- Afternoon snack
  
  Strawberry Protein Bars with R..
  1 servings - 492 kcal 33g protein 72g carbs 9g fat
- Dinner
  
  Sausage-Spinach Rice Bowl
  1 servings - 254 kcal 18g protein 19g carbs 12g fat
- Late night snack
  
  Protein shake
  0.9 serving - 93 kcal 21g protein 1g carbs 1g fat
  
  Chocolate Cherry Smoothie
  1 servings - 139 kcal 8g protein 26g carbs 2g fat

Home › Meal Plan Search › Week 4

Week 4 meal plan

Use this meal plan as base for your own.

Monday 1945 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Horseradish And Apple Sauce Gl..

Strawberry Protein Bars with R..

Rubbed Pork Loin with Apricot ..

Protein shake

Chocolate Cherry Smoothie

Tuesday 1812 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Rubbed Pork Loin with Apricot ..

Strawberry Protein Bars with R..

Cider-Roasted Chicken

Protein shake

Chocolate Cherry Smoothie

Wednesday 1879 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Cider-Roasted Chicken

Strawberry Protein Bars with R..

Cantonese Dinner

Protein shake

Chocolate Cherry Smoothie

Thursday 1942 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Cantonese Dinner

Strawberry Protein Bars with R..

Stuffed Peppers

Protein shake

Chocolate Cherry Smoothie

Friday 1938 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Stuffed Peppers

Strawberry Protein Bars with R..

Balsamic Glazed Chicken And On..

Protein shake

Chocolate Cherry Smoothie

Saturday 1907 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Balsamic Glazed Chicken And On..

Strawberry Protein Bars with R..

Chicken enchiladas

Protein shake

Chocolate Cherry Smoothie

Sunday 1875 of 2250 kcal

Protein shake

Banana

Baked Egg Rolls

Protein shake

Chicken enchiladas

Strawberry Protein Bars with R..

Sausage-Spinach Rice Bowl

Protein shake

Chocolate Cherry Smoothie