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Meal plan meal plan

Daily
goals 2100
kCal 150g
protein 240g
carbs 60g
fat

days 7 92%

Use this meal plan as base for your own.

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

Monday 2020 of 2100 kcal
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Protein 128 of 150g

Carbs 267 of 240g

Fat 63 of 60g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Quest Bars
  2 scoop - 340 kcal 40g protein 48g carbs 10g fat
  
  Simple Coffee Drink
  3 servings - 381 kcal 24g protein 39g carbs 15g fat
- Lunch
  
  PB and J sandwhich..
  1 servings - 334 kcal 10g protein 42g carbs 14g fat
  
  Spinach And Cheese Pizza
  1 servings - 407 kcal 14g protein 67g carbs 9g fat
  
  Muffins, oat bran
  1 medium - 305 kcal 8g protein 55g carbs 8g fat
- Afternoon snack
- Dinner
- Late night snack
Tuesday 2412 of 2100 kcal
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Protein 181 of 150g

Carbs 300 of 240g

Fat 82 of 60g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Morning snack
  
  Simple Coffee Drink
  2 servings - 254 kcal 16g protein 26g carbs 10g fat
- Lunch
  
  PB and J sandwhich..
  1 servings - 334 kcal 10g protein 42g carbs 14g fat
  
  Muffins, oat bran
  2 medium - 610 kcal 16g protein 109g carbs 17g fat
- Afternoon snack
  
  Quest Bars
  4 scoop - 680 kcal 80g protein 96g carbs 20g fat
- Dinner
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
  
  Scrambled Eggs With Chilies
  1 servings - 190 kcal 18g protein 8g carbs 10g fat
  
  Ham, sliced, regular (approximately..
  1 grams 1 serving - 91 kcal 9g protein 2g carbs 5g fat
- Late night snack
Wednesday 1506 of 2100 kcal
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Protein 130 of 150g

Carbs 105 of 240g

Fat 65 of 60g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
- Lunch
- Afternoon snack
  
  Scrambled Eggs With Chilies
  2 servings - 380 kcal 36g protein 16g carbs 20g fat
  
  Pork, cured, bacon, pre-sliced, coo..
  6 slice - 311 kcal 23g protein 1g carbs 23g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Easy No Bake Granola Bars
  1 servings - 205 kcal 5g protein 31g carbs 7g fat
  
  Lean Green Smoothies
  1 servings - 99 kcal 1g protein 25g carbs 0g fat
- Dinner
- Late night snack
Thursday 1892 of 2100 kcal
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Protein 140 of 150g

Carbs 217 of 240g

Fat 62 of 60g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
  
  Quest Bars
  1 scoop - 170 kcal 20g protein 24g carbs 5g fat
- Lunch
  
  PB and J sandwhich..
  1 servings - 334 kcal 10g protein 42g carbs 14g fat
  
  Quest Bars
  1 scoop - 170 kcal 20g protein 24g carbs 5g fat
- Afternoon snack
  
  Cheese Quesadilla
  2 servings - 656 kcal 32g protein 94g carbs 16g fat
  
  Ham, sliced, regular (approximately..
  2 grams 1 serving - 183 kcal 19g protein 4g carbs 10g fat
- Dinner
- Late night snack
Friday 1965 of 2100 kcal
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Protein 147 of 150g

Carbs 239 of 240g

Fat 64 of 60g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
- Lunch
  
  PB and J sandwhich..
  1 servings - 334 kcal 10g protein 42g carbs 14g fat
  
  Quest Bars
  3 scoop - 510 kcal 60g protein 72g carbs 15g fat
  
  Chocolate, dark, 70-85% cacao solid..
  1 oz - 167 kcal 2g protein 13g carbs 12g fat
- Afternoon snack
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Dinner
- Late night snack
Saturday 1921 of 2100 kcal
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Protein 107 of 150g

Carbs 224 of 240g

Fat 66 of 60g
- Breakfast
  
  Simple Coffee Drink
  2 servings - 254 kcal 16g protein 26g carbs 10g fat
- Morning snack
  
  Pumpkin Pancakes
  2 servings - 488 kcal 16g protein 80g carbs 10g fat
  
  Scrambled Eggs With Chilies
  2 servings - 380 kcal 36g protein 16g carbs 20g fat
  
  Pork, cured, bacon, pre-sliced, coo..
  1 slice - 52 kcal 4g protein 0g carbs 4g fat
  
  Ham, sliced, regular (approximately..
  1 grams 1 serving - 91 kcal 9g protein 2g carbs 5g fat
- Lunch
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
- Afternoon snack
- Dinner
  
  Spinach And Cheese Pizza
  1.3 servings - 529 kcal 18g protein 87g carbs 12g fat
- Late night snack
Sunday 2348 of 2100 kcal
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Protein 210 of 150g

Carbs 265 of 240g

Fat 75 of 60g
- Breakfast
  
  Ham, sliced, regular (approximately..
  3 grams 1 serving - 274 kcal 28g protein 6g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
  
  Pork, cured, bacon, pre-sliced, coo..
  1 slice - 52 kcal 4g protein 0g carbs 4g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 127 kcal 8g protein 13g carbs 5g fat
- Lunch
  
  Lean Green Smoothies
  1 servings - 99 kcal 1g protein 25g carbs 0g fat
- Afternoon snack
  
  Quest Bars
  4.5 scoop - 765 kcal 90g protein 108g carbs 23g fat
- Dinner
  
  Cheese Quesadilla
  2 servings - 656 kcal 32g protein 94g carbs 16g fat
  
  Chicken breast, oven-roasted, fat-f..
  40 gram - 32 kcal 7g protein 1g carbs 0g fat
  
  Ham, sliced, regular (approximately..
  1 grams 1 serving - 91 kcal 9g protein 2g carbs 5g fat
- Late night snack

Home › Meal Plan Search › Meal Plan

Meal plan meal plan

Use this meal plan as base for your own.

Monday 2020 of 2100 kcal

Gold Standard Whey

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

Quest Bars

Simple Coffee Drink

PB and J sandwhich..

Spinach And Cheese Pizza

Muffins, oat bran

Tuesday 2412 of 2100 kcal

Gold Standard Whey

Simple Coffee Drink

PB and J sandwhich..

Muffins, oat bran

Quest Bars

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

Scrambled Eggs With Chilies

Ham, sliced, regular (approximately..

Wednesday 1506 of 2100 kcal

Gold Standard Whey

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

Simple Coffee Drink

Scrambled Eggs With Chilies

Pork, cured, bacon, pre-sliced, coo..

Gold Standard Whey

Easy No Bake Granola Bars

Lean Green Smoothies

Thursday 1892 of 2100 kcal

Gold Standard Whey

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

Simple Coffee Drink

Quest Bars

PB and J sandwhich..

Quest Bars

Cheese Quesadilla

Ham, sliced, regular (approximately..

Friday 1965 of 2100 kcal

Gold Standard Whey

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

Simple Coffee Drink

PB and J sandwhich..

Quest Bars

Chocolate, dark, 70-85% cacao solid..

Chicken breast, oven-roasted, fat-f..

Saturday 1921 of 2100 kcal

Simple Coffee Drink

Pumpkin Pancakes

Scrambled Eggs With Chilies

Pork, cured, bacon, pre-sliced, coo..

Ham, sliced, regular (approximately..

Simple Coffee Drink

Spinach And Cheese Pizza

Sunday 2348 of 2100 kcal

Ham, sliced, regular (approximately..

Gold Standard Whey

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

Pork, cured, bacon, pre-sliced, coo..

Simple Coffee Drink

Lean Green Smoothies

Quest Bars

Cheese Quesadilla

Chicken breast, oven-roasted, fat-f..

Ham, sliced, regular (approximately..