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Plan1 meal plan

Daily
goals 3807
kCal 333g
protein 333g
carbs 127g
fat

days 7 99%

Use this meal plan as base for your own.

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

Monday 3853 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 332 of 333g

Carbs 363 of 333g

Fat 132 of 127g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
  
  Egg, white, raw, fresh
  1 cup - 97 kcal 26g protein 2g carbs 0g fat
  
  Oats
  0.5 cup - 298 kcal 13g protein 52g carbs 5g fat
  
  Blueberries, frozen, unsweetened
  50 gram - 24 kcal 0g protein 6g carbs 1g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Post Workout
  
  Carb powder
  1 scoop - 240 kcal 0g protein 60g carbs 0g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Tuesday 3885 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 334 of 333g

Carbs 344 of 333g

Fat 141 of 127g
- Breakfast
  
  Egg White Oatmeal
  1 servings - 462 kcal 40g protein 43g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Post Workout
  
  Carb powder
  1 scoop - 240 kcal 0g protein 60g carbs 0g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Wednesday 3885 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 334 of 333g

Carbs 344 of 333g

Fat 141 of 127g
- Breakfast
  
  Egg White Oatmeal
  1 servings - 462 kcal 40g protein 43g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Post Workout
  
  Carb powder
  1 scoop - 240 kcal 0g protein 60g carbs 0g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Thursday 3885 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 334 of 333g

Carbs 344 of 333g

Fat 141 of 127g
- Breakfast
  
  Egg White Oatmeal
  1 servings - 462 kcal 40g protein 43g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Post Workout
  
  Carb powder
  1 scoop - 240 kcal 0g protein 60g carbs 0g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Friday 3515 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 310 of 333g

Carbs 280 of 333g

Fat 139 of 127g
- Breakfast
  
  Egg White Oatmeal
  1 servings - 462 kcal 40g protein 43g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Meal moment
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Saturday 3515 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 310 of 333g

Carbs 280 of 333g

Fat 139 of 127g
- Breakfast
  
  Egg White Oatmeal
  1 servings - 462 kcal 40g protein 43g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Meal moment
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
Sunday 3885 of 3807 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 334 of 333g

Carbs 344 of 333g

Fat 141 of 127g
- Breakfast
  
  Egg White Oatmeal
  1 servings - 462 kcal 40g protein 43g carbs 14g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  carb powder
  0.7 scoop - 84 kcal 0g protein 21g carbs 0g fat
- Morning snack
  
  Almond Flour Protein Bars
  2 servings - 472 kcal 42g protein 32g carbs 22g fat
- Lunch
  
  Slow Cooker Chicken Recipe
  1 servings - 382 kcal 35g protein 43g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  3 tbsp - 564 kcal 24g protein 19g carbs 48g fat
  
  Whole Wheat Bread
  2 slice thin - 167 kcal 5g protein 31g carbs 3g fat
- Dinner
  
  Chicken dinner
  1 servings - 503 kcal 57g protein 59g carbs 7g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 124 kcal 0g protein 0g carbs 14g fat
- snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 220 kcal 41g protein 0g carbs 5g fat
- Post Workout
  
  Carb powder
  1 scoop - 240 kcal 0g protein 60g carbs 0g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
- Before bed
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat

Home › Meal Plan Search › Plan1

Plan1 meal plan

Use this meal plan as base for your own.

Monday 3853 of 3807 kcal

Gold Standard Whey

carb powder

Egg, white, raw, fresh

Oats

Blueberries, frozen, unsweetened

Almond Flour Protein Bars

Slow Cooker Chicken Recipe

Oil, olive, salad or cooking

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

Peanut butter, smooth style, withou..

Whole Wheat Bread

Chicken dinner

Oil, olive, salad or cooking

Apples, raw, with skin

Fish, tuna, white, canned in water,..

Carb powder

Gold Standard Whey

Gold Standard 100% Casein

Tuesday 3885 of 3807 kcal

Egg White Oatmeal

Gold Standard Whey

carb powder

Almond Flour Protein Bars

Slow Cooker Chicken Recipe

Oil, olive, salad or cooking

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

Peanut butter, smooth style, withou..

Whole Wheat Bread

Chicken dinner

Oil, olive, salad or cooking

Apples, raw, with skin

Fish, tuna, white, canned in water,..

Carb powder

Gold Standard Whey

Gold Standard 100% Casein

Wednesday 3885 of 3807 kcal

Egg White Oatmeal

Gold Standard Whey

carb powder

Almond Flour Protein Bars

Slow Cooker Chicken Recipe

Oil, olive, salad or cooking

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

Peanut butter, smooth style, withou..

Whole Wheat Bread

Chicken dinner

Oil, olive, salad or cooking

Apples, raw, with skin

Fish, tuna, white, canned in water,..

Carb powder

Gold Standard Whey

Gold Standard 100% Casein

Thursday 3885 of 3807 kcal

Egg White Oatmeal

Gold Standard Whey

carb powder

Almond Flour Protein Bars

Slow Cooker Chicken Recipe

Oil, olive, salad or cooking

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

Peanut butter, smooth style, withou..

Whole Wheat Bread

Chicken dinner

Oil, olive, salad or cooking

Apples, raw, with skin

Fish, tuna, white, canned in water,..

Carb powder

Gold Standard Whey

Gold Standard 100% Casein

Friday 3515 of 3807 kcal

Egg White Oatmeal

Gold Standard Whey

carb powder

Almond Flour Protein Bars

Slow Cooker Chicken Recipe

Oil, olive, salad or cooking