20/10/2015

30 Days Out Calculator Results

YOUR 30 DAYS OUT

MEAL PLAN
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WEEK 1 CALORIES PER DAY: 2088

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

PRINT MY NUTRITION PLAN!

Protein: 1.5 x Weight

Remaining Calories
Carbs: 80% - Fats: 20% Protein: 1.5 x Weight
Remaining Calories
Carbs: 60% - Fats: 40% Protein: 1.5 x Weight
Remaining Calories
Search
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
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30 Days Out Calculator Results

Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50%
TOTALS
Calories: 2088
Protein: 274g
Carbs: 198g
Fats: 22g TOTALS
Calories: 2088
Protein: 274g
Carbs: 149g
Fats: 44g TOTALS
Calories: 2088
Protein: 274g
Carbs: 124g
Fats: 55g TOTALS
Calories: 2088
Protein: 274g
Carbs: 124g
Fats: 55g TOTALS
Calories: 2088
Protein: 274g
Carbs: 50g
Fats: 88g TOTALS
Calories: 2088
Protein: 274g
Carbs: 50g
Fats: 88g TOTALS
Calories: 2088
Protein: 274g
Carbs: 124g
Fats: 55g

MEAL 1
Calories: 501
Protein: 46g
Carbs: 59g
Fat: 9g
Basic Foods:
egg whites
oatmeal
whole eggs

MEAL 2
Calories: 483
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Protein: 46g
Carbs: 59g
Fat: 7g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 4
Calories: 344
Protein: 46g
Carbs: 40g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 407
Protein: 46g
Carbs: 40g
Fat: 7g
Basic Foods:
tuna
black beans

MEAL 6
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
egg whites

MEAL 1
Calories: 400
Protein: 46g
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Carbs: 45g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 400
Protein: 46g
Carbs: 45g
Fat: 4g
Basic Foods:
chicken
brown rice

MEAL 3
Calories: 247
Protein: 46g
Carbs: 0g
Fat: 7g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 304
Protein: 46g
Carbs: 30g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 502
Protein: 46g
Carbs: 30g
Fat: 22g
Basic Foods:
ground beef
black beans

MEAL 6
Calories: 247
Protein: 46g
Carbs: 0g
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Fat: 7g
Basic Foods:
egg whites
almonds

MEAL 1
Calories: 386
Protein: 46g
Carbs: 37g
Fat: 6g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 386
Protein: 46g
Carbs: 37g
Fat: 6g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 256
Protein: 46g
Carbs: 0g
Fat: 8g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 284
Protein: 46g
Carbs: 25g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 356
Protein: 46g
Carbs: 25g
Fat: 8g
Basic Foods:
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Basic Foods:
chicken
black beans

MEAL 6
Calories: 436
Protein: 46g
Carbs: 0g
Fat: 28g
Basic Foods:
ground beef

MEAL 1
Calories: 386
Protein: 46g
Carbs: 37g
Fat: 6g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 386
Protein: 46g
Carbs: 37g
Fat: 6g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 256
Protein: 46g
Carbs: 0g
Fat: 8g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 284
Protein: 46g
Carbs: 25g
Fat: 0g
Basic Foods:
Protein Shake
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Protein Shake
simple carbs

MEAL 5
Calories: 356
Protein: 46g
Carbs: 25g
Fat: 8g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 436
Protein: 46g
Carbs: 0g
Fat: 28g
Basic Foods:
ground beef

MEAL 1
Calories: 438
Protein: 46g
Carbs: 23g
Fat: 18g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs

MEAL 2
Calories: 346
Protein: 46g
Carbs: 0g
Fat: 18g
Basic Foods:
ground turkey breast
almonds

MEAL 3
Calories: 366
Protein: 46g
Carbs: 5g
Fat: 18g
Basic Foods:
Protein Shake
Peanut Butter
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 438
Protein: 46g
Carbs: 23g
Fat: 18g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 346
Protein: 46g
Carbs: 0g
Fat: 18g
Basic Foods:
chicken breast
Olive Oil

MEAL 1
Calories: 438
Protein: 46g
Carbs: 23g
Fat: 18g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs

MEAL 2
Calories: 346
Protein: 46g
Carbs: 0g
Fat: 18g
Basic Foods:
ground turkey breast
almonds
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

MEAL 3
Calories: 366
Protein: 46g
Carbs: 5g
Fat: 18g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 438
Protein: 46g
Carbs: 23g
Fat: 18g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 346
Protein: 46g
Carbs: 0g
Fat: 18g
Basic Foods:
chicken breast
Olive Oil

MEAL 1
Calories: 386
Protein: 46g
Carbs: 37g
Fat: 6g
Basic Foods:
egg whites
oatmeal

MEAL 2

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30 Days Out Calculator Results

MEAL 2
Calories: 386
Protein: 46g
Carbs: 37g
Fat: 6g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 256
Protein: 46g
Carbs: 0g
Fat: 8g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 284
Protein: 46g
Carbs: 25g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 356
Protein: 46g
Carbs: 25g
Fat: 8g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 436
Protein: 46g
Carbs: 0g
Fat: 28g
Basic Foods:
ground beef

http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

WEEK 2 CALORIES PER DAY: 1988

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

PRINT MY NUTRITION PLAN!

Protein: 1.5 x Weight

Remaining Calories
Carbs: 80% - Fats: 20% Protein: 1.5 x Weight
Remaining Calories
Carbs: 60% - Fats: 40% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50%
TOTALS
Calories: 1988
Protein: 274g
Carbs: 178g
Fats: 20g TOTALS
Calories: 1988
Protein: 274g
Carbs: 134g
Fats: 40g TOTALS
Calories: 1988
Protein: 274g
Carbs: 112g
Fats: 50g TOTALS
Calories: 1988
Protein: 274g
Carbs: 112g
Fats: 50g TOTALS
Calories: 1988
Protein: 274g
Carbs: 45g
Fats: 79g TOTALS
Calories: 1988
Protein: 274g
Carbs: 45g
Fats: 79g TOTALS
Calories: 1988
Protein: 274g
Carbs: 112g
Fats: 50g

MEAL 1
Calories: 468
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Protein: 46g
Carbs: 53g
Fat: 8g
Basic Foods:
egg whites
oatmeal
whole eggs

MEAL 2
Calories: 450
Protein: 46g
Carbs: 53g
Fat: 6g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 4
Calories: 328
Protein: 46g
Carbs: 36g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 382
Protein: 46g
Carbs: 36g
Fat: 6g
Basic Foods:
tuna
black beans

MEAL 6
Calories: 184
Protein: 46g
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30 Days Out Calculator Results

Carbs: 0g
Fat: 0g
Basic Foods:
egg whites

MEAL 1
Calories: 380
Protein: 46g
Carbs: 40g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 380
Protein: 46g
Carbs: 40g
Fat: 4g
Basic Foods:
chicken
brown rice

MEAL 3
Calories: 238
Protein: 46g
Carbs: 0g
Fat: 6g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 292
Protein: 46g
Carbs: 27g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 472
Protein: 46g
Carbs: 27g
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30 Days Out Calculator Results

Fat: 20g
Basic Foods:
ground beef
black beans

MEAL 6
Calories: 238
Protein: 46g
Carbs: 0g
Fat: 6g
Basic Foods:
egg whites
almonds

MEAL 1
Calories: 365
Protein: 46g
Carbs: 34g
Fat: 5g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 365
Protein: 46g
Carbs: 34g
Fat: 5g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 256
Protein: 46g
Carbs: 0g
Fat: 8g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 272
Protein: 46g
Carbs: 22g
Fat: 0g
Basic Foods:
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 344
Protein: 46g
Carbs: 22g
Fat: 8g
Basic Foods:
chicken
black beans

MEAL 6
Calories: 409
Protein: 46g
Carbs: 0g
Fat: 25g
Basic Foods:
ground beef

MEAL 1
Calories: 365
Protein: 46g
Carbs: 34g
Fat: 5g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 365
Protein: 46g
Carbs: 34g
Fat: 5g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 256
Protein: 46g
Carbs: 0g
Fat: 8g
Basic Foods:
Protein Shake
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Protein Shake
Peanut Butter

MEAL 4
Calories: 272
Protein: 46g
Carbs: 22g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 344
Protein: 46g
Carbs: 22g
Fat: 8g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 409
Protein: 46g
Carbs: 0g
Fat: 25g
Basic Foods:
ground beef

MEAL 1
Calories: 408
Protein: 46g
Carbs: 20g
Fat: 16g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs

MEAL 2
Calories: 328
Protein: 46g
Carbs: 0g
Fat: 16g
Basic Foods:
ground turkey breast
almonds
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

almonds

MEAL 3
Calories: 348
Protein: 46g
Carbs: 5g
Fat: 16g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 408
Protein: 46g
Carbs: 20g
Fat: 16g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 328
Protein: 46g
Carbs: 0g
Fat: 16g
Basic Foods:
chicken breast
Olive Oil

MEAL 1
Calories: 408
Protein: 46g
Carbs: 20g
Fat: 16g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

MCT Oil or Whole Eggs

MEAL 2
Calories: 328
Protein: 46g
Carbs: 0g
Fat: 16g
Basic Foods:
ground turkey breast
almonds

MEAL 3
Calories: 348
Protein: 46g
Carbs: 5g
Fat: 16g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 408
Protein: 46g
Carbs: 20g
Fat: 16g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 328
Protein: 46g
Carbs: 0g
Fat: 16g
Basic Foods:
chicken breast
Olive Oil

MEAL 1

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30 Days Out Calculator Results

MEAL 1
Calories: 365
Protein: 46g
Carbs: 34g
Fat: 5g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 365
Protein: 46g
Carbs: 34g
Fat: 5g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 256
Protein: 46g
Carbs: 0g
Fat: 8g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 272
Protein: 46g
Carbs: 22g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 344
Protein: 46g
Carbs: 22g
Fat: 8g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
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30 Days Out Calculator Results

Calories: 409
Protein: 46g
Carbs: 0g
Fat: 25g
Basic Foods:
ground beef

http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

WEEK 3 CALORIES PER DAY: 1888

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

PRINT MY NUTRITION PLAN!

Protein: 1.5 x Weight

Remaining Calories
Carbs: 80% - Fats: 20% Protein: 1.5 x Weight
Remaining Calories
Carbs: 60% - Fats: 40% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50%
TOTALS
Calories: 1888
Protein: 274g
Carbs: 158g
Fats: 18g TOTALS
Calories: 1888
Protein: 274g
Carbs: 119g
Fats: 35g TOTALS
Calories: 1888
Protein: 274g
Carbs: 99g
Fats: 44g TOTALS
Calories: 1888
Protein: 274g
Carbs: 99g
Fats: 44g TOTALS
Calories: 1888
Protein: 274g
Carbs: 40g
Fats: 70g TOTALS
Calories: 1888
Protein: 274g
Carbs: 40g
Fats: 70g TOTALS
Calories: 1888
Protein: 274g
Carbs: 99g
Fats: 44g

MEAL 1
Calories: 435
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30 Days Out Calculator Results

Protein: 46g
Carbs: 47g
Fat: 7g
Basic Foods:
egg whites
oatmeal
whole eggs

MEAL 2
Calories: 417
Protein: 46g
Carbs: 47g
Fat: 5g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 4
Calories: 312
Protein: 46g
Carbs: 32g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 357
Protein: 46g
Carbs: 32g
Fat: 5g
Basic Foods:
tuna
black beans

MEAL 6
Calories: 184
Protein: 46g
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Carbs: 0g
Fat: 0g
Basic Foods:
egg whites

MEAL 1
Calories: 364
Protein: 46g
Carbs: 36g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 364
Protein: 46g
Carbs: 36g
Fat: 4g
Basic Foods:
chicken
brown rice

MEAL 3
Calories: 229
Protein: 46g
Carbs: 0g
Fat: 5g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 280
Protein: 46g
Carbs: 24g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 442
Protein: 46g
Carbs: 24g
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Fat: 18g
Basic Foods:
ground beef
black beans

MEAL 6
Calories: 229
Protein: 46g
Carbs: 0g
Fat: 5g
Basic Foods:
egg whites
almonds

MEAL 1
Calories: 340
Protein: 46g
Carbs: 30g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 340
Protein: 46g
Carbs: 30g
Fat: 4g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 247
Protein: 46g
Carbs: 0g
Fat: 7g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 264
Protein: 46g
Carbs: 20g
Fat: 0g
Basic Foods:
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 327
Protein: 46g
Carbs: 20g
Fat: 7g
Basic Foods:
chicken
black beans

MEAL 6
Calories: 382
Protein: 46g
Carbs: 0g
Fat: 22g
Basic Foods:
ground beef

MEAL 1
Calories: 340
Protein: 46g
Carbs: 30g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 340
Protein: 46g
Carbs: 30g
Fat: 4g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 247
Protein: 46g
Carbs: 0g
Fat: 7g
Basic Foods:
Protein Shake
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

Protein Shake
Peanut Butter

MEAL 4
Calories: 264
Protein: 46g
Carbs: 20g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 327
Protein: 46g
Carbs: 20g
Fat: 7g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 382
Protein: 46g
Carbs: 0g
Fat: 22g
Basic Foods:
ground beef

MEAL 1
Calories: 382
Protein: 46g
Carbs: 18g
Fat: 14g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs

MEAL 2
Calories: 310
Protein: 46g
Carbs: 0g
Fat: 14g
Basic Foods:
ground turkey breast
almonds
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30 Days Out Calculator Results

almonds

MEAL 3
Calories: 326
Protein: 46g
Carbs: 4g
Fat: 14g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 382
Protein: 46g
Carbs: 18g
Fat: 14g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 310
Protein: 46g
Carbs: 0g
Fat: 14g
Basic Foods:
chicken breast
Olive Oil

MEAL 1
Calories: 382
Protein: 46g
Carbs: 18g
Fat: 14g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs
http://www.bodybuilding.com/fun/30-days-out-results.html

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30 Days Out Calculator Results

MCT Oil or Whole Eggs

MEAL 2
Calories: 310
Protein: 46g
Carbs: 0g
Fat: 14g
Basic Foods:
ground turkey breast
almonds

MEAL 3
Calories: 326
Protein: 46g
Carbs: 4g
Fat: 14g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 382
Protein: 46g
Carbs: 18g
Fat: 14g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 310
Protein: 46g
Carbs: 0g
Fat: 14g
Basic Foods:
chicken breast
Olive Oil

MEAL 1

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MEAL 1
Calories: 340
Protein: 46g
Carbs: 30g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 340
Protein: 46g
Carbs: 30g
Fat: 4g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 247
Protein: 46g
Carbs: 0g
Fat: 7g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 264
Protein: 46g
Carbs: 20g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 327
Protein: 46g
Carbs: 20g
Fat: 7g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
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30 Days Out Calculator Results

Calories: 382
Protein: 46g
Carbs: 0g
Fat: 22g
Basic Foods:
ground beef

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WEEK 4 CALORIES PER DAY: 1788

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

PRINT MY NUTRITION PLAN!

Protein: 1.5 x Weight

Remaining Calories
Carbs: 80% - Fats: 20% Protein: 1.5 x Weight
Remaining Calories
Carbs: 60% - Fats: 40% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 20% - Fats: 80% Protein: 1.5 x Weight
Remaining Calories
Carbs: 50% - Fats: 50%
TOTALS
Calories: 1788
Protein: 274g
Carbs: 138g
Fats: 15g TOTALS
Calories: 1788
Protein: 274g
Carbs: 104g
Fats: 31g TOTALS
Calories: 1788
Protein: 274g
Carbs: 87g
Fats: 38g TOTALS
Calories: 1788
Protein: 274g
Carbs: 87g
Fats: 38g TOTALS
Calories: 1788
Protein: 274g
Carbs: 35g
Fats: 62g TOTALS
Calories: 1788
Protein: 274g
Carbs: 35g
Fats: 62g TOTALS
Calories: 1788
Protein: 274g
Carbs: 87g
Fats: 38g

MEAL 1
Calories: 402
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Protein: 46g
Carbs: 41g
Fat: 6g
Basic Foods:
egg whites
oatmeal
whole eggs

MEAL 2
Calories: 393
Protein: 46g
Carbs: 41g
Fat: 5g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 4
Calories: 296
Protein: 46g
Carbs: 28g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 341
Protein: 46g
Carbs: 28g
Fat: 5g
Basic Foods:
tuna
black beans

MEAL 6
Calories: 184
Protein: 46g
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Carbs: 0g
Fat: 0g
Basic Foods:
egg whites

MEAL 1
Calories: 335
Protein: 46g
Carbs: 31g
Fat: 3g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 335
Protein: 46g
Carbs: 31g
Fat: 3g
Basic Foods:
chicken
brown rice

MEAL 3
Calories: 229
Protein: 46g
Carbs: 0g
Fat: 5g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 268
Protein: 46g
Carbs: 21g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 412
Protein: 46g
Carbs: 21g
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Fat: 16g
Basic Foods:
ground beef
black beans

MEAL 6
Calories: 229
Protein: 46g
Carbs: 0g
Fat: 5g
Basic Foods:
egg whites
almonds

MEAL 1
Calories: 324
Protein: 46g
Carbs: 26g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 324
Protein: 46g
Carbs: 26g
Fat: 4g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 238
Protein: 46g
Carbs: 0g
Fat: 6g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 252
Protein: 46g
Carbs: 17g
Fat: 0g
Basic Foods:
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Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 306
Protein: 46g
Carbs: 17g
Fat: 6g
Basic Foods:
chicken
black beans

MEAL 6
Calories: 355
Protein: 46g
Carbs: 0g
Fat: 19g
Basic Foods:
ground beef

MEAL 1
Calories: 324
Protein: 46g
Carbs: 26g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 324
Protein: 46g
Carbs: 26g
Fat: 4g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 238
Protein: 46g
Carbs: 0g
Fat: 6g
Basic Foods:
Protein Shake
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Protein Shake
Peanut Butter

MEAL 4
Calories: 252
Protein: 46g
Carbs: 17g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 306
Protein: 46g
Carbs: 17g
Fat: 6g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 355
Protein: 46g
Carbs: 0g
Fat: 19g
Basic Foods:
ground beef

MEAL 1
Calories: 356
Protein: 46g
Carbs: 16g
Fat: 12g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs

MEAL 2
Calories: 292
Protein: 46g
Carbs: 0g
Fat: 12g
Basic Foods:
ground turkey breast
almonds
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almonds

MEAL 3
Calories: 308
Protein: 46g
Carbs: 4g
Fat: 12g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 356
Protein: 46g
Carbs: 16g
Fat: 12g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 292
Protein: 46g
Carbs: 0g
Fat: 12g
Basic Foods:
chicken breast
Olive Oil

MEAL 1
Calories: 356
Protein: 46g
Carbs: 16g
Fat: 12g
Basic Foods:
egg whites
oatmeal
MCT Oil or Whole Eggs
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MCT Oil or Whole Eggs

MEAL 2
Calories: 292
Protein: 46g
Carbs: 0g
Fat: 12g
Basic Foods:
ground turkey breast
almonds

MEAL 3
Calories: 308
Protein: 46g
Carbs: 4g
Fat: 12g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 356
Protein: 46g
Carbs: 16g
Fat: 12g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
Calories: 292
Protein: 46g
Carbs: 0g
Fat: 12g
Basic Foods:
chicken breast
Olive Oil

MEAL 1

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MEAL 1
Calories: 324
Protein: 46g
Carbs: 26g
Fat: 4g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories: 324
Protein: 46g
Carbs: 26g
Fat: 4g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 238
Protein: 46g
Carbs: 0g
Fat: 6g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 252
Protein: 46g
Carbs: 17g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 5
Calories: 306
Protein: 46g
Carbs: 17g
Fat: 6g
Basic Foods:
Greek Yogurt
almonds

MEAL 6
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Calories: 355
Protein: 46g
Carbs: 0g
Fat: 19g
Basic Foods:
ground beef

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WEEK 5 CALORIES PER DAY: 1788

Day 29 Day 30

PRINT MY NUTRITION PLAN!

Protein: 1.5 x Weight

Remaining Calories
Carbs: 80% - Fats: 20% Protein: 1.5 x Weight
Remaining Calories
Carbs: 60% - Fats: 40%

PROTEIN OPTIONS
Food
Serving SizeCaloriesProteinCarbsFats
Beef Ground Lean
1 oz
46
7g
0g 2g
Bison
1 oz
48
8g
0g 2g
Catfish
1 oz
29
5g
0g 1g
Chicken, Skinless
1 oz
46
9g
0g 1g
Cod
1 oz
29
6g
0g 0g
Crab, Blue
1 oz
29
6g
0g 0g
Duck, Skinless
1 oz
56
7g
0g 3g
Egg, Omega 3
1 large (50g) 77
6g
1g
5g
Egg Whites
1 large (33g) 16
4g
0g 0g
Fage Yogurt
1 oz
16
2g
2g 0g
Filet Mignon
1 oz
65
8g
0g 3g
Flank Steak
1 oz
57
8g
0g 3g
Flounder
1 oz
33
7g
0g 0g
Haddock
1 oz
31
7g
0g 0g
Halibut
1 oz
39
7g
0g 1g
NY Strip
1 oz
79
7g
0g 6g
Orange Roughy
1 oz
29
6g
0g 0g
Perch
1 oz
34
7g
0g 1g
Red Snapper
1 oz
36
7g
0g 0g
Salmon
1 oz
51
7g
0g 2g
Scallops
1 oz
31
6g
0g 0g
Sea Bass
1 oz
35
7g
0g 1g
Shrimp
1 oz
28
6g
0g 0g
Surimi
1 oz
28
4g
2g 0g
Tilapia
1 oz
36
7g
0g 1g
Tuna
1 oz
32
7g
0g 0g
Ground Turkey Breast1 oz
66
8g
0g 4g
Venison
1 oz
42
8g
0g 1g

FAT OPTIONS
Food
Almonds
Almond Butter
Almond Meal
Avocado
Cashews
Cashew Butter

Serving SizeCaloriesProteinCarbsFats
1 oz
162
6g
6g 14g
1 tbsp
101
2g
3g 9g
1 oz
162
6g
6g 14g
1 oz
45
1g
2g 4g
1 oz
155
5g
9g 12g
1 tbsp
94
3g
4g 8g

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Flax Seed
1
Flax, Olive Oil 1
Macadamia
1
MCT Oil
1
Peanuts
1
Peanut Butter 1
Pistachio
1
Sunflower Seed1
Walnuts
1

tbsp
tbsp
oz
tbsp
oz
oz
oz
oz
oz

55
119
201
126
159
165
156
164
183

2g
0g
2g
0g
7g
7g
6g
6g
4g

3g
0g
4g
0g
5g
6g
8g
6g
4g

4g
14g
21g
14g
14g
14g
12g
14g
18g

TOTALS
Calories: 1788
Protein: 274g
Carbs: 138g
Fats: 15g TOTALS
Calories: 1788
Protein: 274g
Carbs: 104g
Fats: 31g

MEAL 1
Calories: 402
Protein: 46g
Carbs: 41g
Fat: 6g
Basic Foods:
egg whites
oatmeal
whole eggs

MEAL 2
Calories: 393
Protein: 46g
Carbs: 41g
Fat: 5g
Basic Foods:
ground turkey breast
brown rice

MEAL 3
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
Protein Shake

MEAL 4
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Calories: 296
Protein: 46g
Carbs: 28g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 341
Protein: 46g
Carbs: 28g
Fat: 5g
Basic Foods:
tuna
black beans

MEAL 6
Calories: 184
Protein: 46g
Carbs: 0g
Fat: 0g
Basic Foods:
egg whites

MEAL 1
Calories: 335
Protein: 46g
Carbs: 31g
Fat: 3g
Basic Foods:
egg whites
oatmeal

MEAL 2
Calories:
Protein: 46g
Carbs: 31g
Fat: 3g
Basic Foods:
chicken
brown rice

MEAL 3
Calories: 229
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Protein: 46g
Carbs: 0g
Fat: 5g
Basic Foods:
Protein Shake
Peanut Butter

MEAL 4
Calories: 268
Protein: 46g
Carbs: 21g
Fat: 0g
Basic Foods:
Protein Shake
simple carbs

MEAL 5
Calories: 412
Protein: 46g
Carbs: 21g
Fat: 16g
Basic Foods:
ground beef
black beans

MEAL 6
Calories: 229
Protein: 46g
Carbs: 0g
Fat: 5g
Basic Foods:
egg whites
almonds

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CARB OPTIONS
Food
Serving SizeCaloriesProteinCarbsFats
Black Beans
1 oz
37
2g
7g 0g
Beans Cranberry Style1 oz
38
3g
7g 0g
Bread, Multi Grain
1 slice
69
3g
11g 1g
Brown Rice
1 oz
31
1g
7g 0g
Couscous
1 oz
31
1g
7g 0g
Granola
1 oz
137
4g
15g 7g
Grits
1 oz
17
0g
4g 0g
Lentils
1 oz
32
3g
6g 0g
Oatmeal
1 oz
20
1g
4g 0g
Oats Steel Cut
1 oz
109
5g
19g 2g
Peas (Green Split)
1 oz
23
2g
4g 0g
Potatoes
1 oz
26
1g
6g 0g
Quinoa
1 oz
34
1g
6g 1g
Whole Wheat Wrap 1 medium 104
3g
18g 2g
Yams
1 oz
32
0g
8g 0g
Alfalfa Sprouts
1 oz
6
1g
1g
0g
Asparagus
1 oz
6
1g
1g
0g
Bok-Choy
1 oz
3
0g
1g
0g
Broccoli
1 oz
10
1g
2g 0g
Cabbage
1 oz
7
0g
2g 0g
Carrots
1 oz
10
0g
2g 0g

CARB OPTIONS CONTINUED

Food
Serving SizeCaloriesProteinCarbsFats
Cauliflower
1 oz
7
1g
1g
0g
Celery
1 oz
4
0g
1g
0g
Cucumber
1 oz
4
0g
1g
0g
Edamame
1 oz
34
3g
3g 1g
Eggplant
1 oz
7
0g
2g 0g
Green Beans
1 oz
9
1g
2g 0g
Iceberg Lettuce
1 oz
4
0g
1g
0g
Kale
1 oz
14
1g
3g 0g
Mushrooms
1 oz
7
1g
1g
0g
Onions
1 oz
11
0g
3g 0g
Peppers, Sweet Green1 oz
6
0g
1g
0g
Peppers, Sweet Red 1 oz
9
0g
2g 0g
Peppers, Rings (Cento)1 oz
10
0g
1g
0g
Peperoncini
1 oz
11
1g
3g 0g
Pickles
1 oz
3
0g
1g
0g
Romaine Lettuce
1 oz
5
0g
1g
0g
Spinach
1 oz
6
1g
1g
0g
Squash, Butternut
1 oz
13
0g
3g 0g
Tomatoes
1 oz
5
0g
1g
0g
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Zucchini

1 oz

0g

1g

0g

DAIRY OPTIONS, USE SPARINGLY

Food
Serving SizeCaloriesProteinCarbsFats
Cheese
1 oz
113
7g
0g 9g
Cottage Cheese1 oz
20
3g
1g
0g
Feta Cheese
1 oz
74
4g
1g
6g
Milk
1 oz
14
1g
1g
1g
Yogurt
1 oz
16
2g
2g 0g

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