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Week 1 meal plan

Daily
goals 3788
kCal 152g
protein 608g
carbs 83g
fat

days 7 101%

Use this meal plan as base for your own.

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

Monday 3798 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 190 of 152g

Carbs 627 of 608g

Fat 58 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Meal moment
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
Tuesday 3798 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 190 of 152g

Carbs 627 of 608g

Fat 58 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Meal moment
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
Wednesday 3798 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 190 of 152g

Carbs 627 of 608g

Fat 58 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Meal moment
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
Thursday 3798 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 190 of 152g

Carbs 627 of 608g

Fat 58 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Meal moment
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
Friday 3798 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 190 of 152g

Carbs 627 of 608g

Fat 58 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Meal moment
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
Saturday 3798 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 190 of 152g

Carbs 627 of 608g

Fat 58 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Meal moment
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
Sunday 4078 of 3788 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 217 of 152g

Carbs 647 of 608g

Fat 69 of 83g
- Breakfast
  
  Orange Sunrise Smoothie
  1.5 servings - 483 kcal 14g protein 99g carbs 5g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Morning snack
  
  Whey Chocolate Ice Bar
  1 servings - 280 kcal 27g protein 20g carbs 11g fat
- Lunch
  
  Beefy Brown Rice Skillet
  1.4 servings - 622 kcal 35g protein 91g carbs 10g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
- Dinner
  
  Teriyaki Chicken
  1 servings - 603 kcal 27g protein 107g carbs 7g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
- Late night snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  2 cup - 246 kcal 16g protein 24g carbs 10g fat
  
  Bagel, wheat
  2 bagel - 490 kcal 20g protein 96g carbs 3g fat
- Post-Workout
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat

Meal plan shopping list

Home › Meal Plan Search › Week 1

Week 1 meal plan

Use this meal plan as base for your own.

Monday 3798 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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

Bagel, wheat

Gold Standard Whey

Tuesday 3798 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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

Bagel, wheat

Gold Standard Whey

Wednesday 3798 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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

Bagel, wheat

Gold Standard Whey

Thursday 3798 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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

Bagel, wheat

Gold Standard Whey

Friday 3798 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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

Bagel, wheat

Gold Standard Whey

Saturday 3798 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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

Bagel, wheat

Gold Standard Whey

Sunday 4078 of 3788 kcal

Orange Sunrise Smoothie

Bagel, wheat

Whey Chocolate Ice Bar

Beefy Brown Rice Skillet

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

Bananas, raw

Teriyaki Chicken

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

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