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Free Meal Plan - Weight loss & Muscle Mass


Day 1

Breakfast - Egg & Veggie Scramble with Whole Grain English Muff

  • Serving size: 1 breakfast sandwich

  • Recipe yields: 1 serving

  • Calories: 429

  • Fat: 21 g

  • Carbs: 29 g

  • Protein: 31 g

Lunch - Apple-Stuffed Chicken

  • Serving size: 1 stuffed chicken breast on greens

  • Recipe yields: 2 servings

  • Calories: 408

  • Fat: 16 g

  • Carbs: 28 g

  • Protein: 38 g

Dinner - Cajun Tilapia with Sweet Potato and Broccoli

  • Serving size: 1 meal

  • Recipe yields: 1 serving

  • Calories: 359

  • Fat: 3 g

  • Carbs: 53 g

  • Protein: 30 g

Day 1 Nutrition Total

  • Calories: 1,190

  • Fat: 4 g

  • Carbs: 110 g

  • Protein: 99 g

Day 2

Breakfast: Canadian Bacon Egg Muffin

  • Serving size: 1 Muffin

  • Recipe yields: 1 serving

  • Calories: 400

  • Fat: 12 g

  • Carbs: 44 g

  • Protein: 29 g

Chicken, Potato, and Pumpkin Crockpot Soup

  • Serving size: 1.5 cups

  • Recipe yields: 6 servings

  • Calories: 343

  • Fat: 3 g

  • Carbs: 54 g

  • Protein: 25 g

Post-Workout Meal: Hearty Banana Oat Bowl

  • Serving size: 1 bowl

  • Recipe yields: 1 serving

  • Calories: 244

  • Fat: 8 g

  • Carbs: 38 g

  • Protein: 25 g

Bedtime Snack: Sautéed Ground Turkey and Spinach

  • Serving size: 1 recipe

  • Recipe yields: 1 serving

  • Calories: 264

  • Fat: 20 g

  • Carbohydrates: 1 g

  • Protein: 20 g

Day 2 Nutrition Total

  • Calories: 1,200

  • Fat: 37 g

  • Carbs: 110g

  • Protein: 109g

Day 3

Day 3 - Breakfast: Muffin-Tin Turkey and Cheese Frittatas

  • Serving size: 1 frittata

  • Recipe yields: 6 servings

  • Calories:167

  • Fat: 7 g

  • Carbs: 4 g

  • Protein: 22 g

Day 3 - Lunch: Cheesy Pumpkin Macaroni

  • Serving size: 1 cup

  • Recipe yields: 8 servings

  • Calories: 316

  • Fat: 8 g

  • Carbs: 33 g

  • Protein: 28 g

Day 3 - Pre-Workout Meal

  • Serving size: 1 meal

  • Recipe yields 1 meal

  • Calories: 345

  • Fat: 5 g

  • Carbohydrates: 43 g

  • Protein: 32 g

Day 3 - Dinner Shrimp Stir-Fry

  • Serving size: 1 meal

  • Recipe yields: 1 meal

  • Calories 351

  • Fat 7 g

  • Carbohydrates 40 g

  • Protein 32 g

Day 3 Nutrition Facts Total

  • Calories: 1,100

  • Fat: 27 g

  • Carbohydrates: 120 g

  • Protein: 128g

Day 4

Day 4 - Breakfast: Green Breakfast Smoothie

  • Serving size: 1 smoothie

  • Recipe yields: 1 smoothie

  • Calories: 294

  • Fat: 14 g

  • Carbs: 14 g

  • Protein: 28 g

Day 4 - Lunch: Low-Fat Meatloaf and Sweet Potato Puree

  • Serving size: 1 slice meatloaf with 2/3 cup potatoes

  • Recipe yields 6 servings

  • Calories 420

  • Fat 20 g

  • Carbs 35 g

  • Protein 25 g

Day 4 - Pre-Workout Meal: Fresh Cod, Brown Rice, and Broccoli

  • Serving size: 1 meal

  • Recipe yields: 1 meal

  • Calories: 268

  • Fat: 4 g

  • Carbohydrates: 35 g

  • Protein: 23 g

Day 4 - Dinner: Turkey and Cheese Roll-Up

  • Serving size: 1 meal

  • Recipe yields: 1 serving

  • Calories: 156

  • Fat: 4 g

  • Carbohydrates: 6 g

  • Protein: 24 g

Day 4 Nutrition Total

  • Calories: 1,156

  • Fat: 42 g

  • Carbohydrates: 90 g

  • Protein: 100 g

Day 5

Day 5 - Breakfast: Pumpkin Overnight Oatmeal

  • Serving size: 1 serving

  • Recipe yields: 1 serving

  • Calories: 375

  • Fat: 7 g

  • Carbohydrates: 50 g

  • Protein: 28 g

Day 5 - Lunch: Stuffed Baked Potato

  • Serving size: 1 stuffed potato

  • Recipe yields: 1 serving

  • Calories: 303

  • Fat: 7 g

  • Carbs: 32 g

  • Protein: 28 g

Day 5 - Post-Workout Meal: Banana Ice Cream

  • Serving size: 1 serving

  • Recipe yields: 1 serving

  • Calories: 271

  • Fat: 3 g

  • Carbohydrates: 40 g

  • Protein: 21 g

Day 5 - Dinner: Greek Salmon Salad

  • Serving size: 1 salad

  • Recipe yields: 1 salad

  • Calories: 281

  • Fat: 13 g

  • Carbs: 17 g

  • Protein: 24 g

Day 5 Nutrition Facts Total

  • Calories: 1,200

  • Fat: 30 g

  • Carbs: 150 g

  • Protein: 100 g

Day 6

Day 6 - Breakfast: Tropical Overnight Oatmeal

  • Serving size: 1 serving

  • Recipe yields: 1 serving

  • Calories: 463

  • Fat: 19 g

  • Carbs: 45 g

  • Protein: 28 g

Day 6 - Lunch: Tuna Salad Wrap

  • Serving size: 1 wrap

  • Recipe yields: 1 wrap

  • Calories: 311

  • Fat: 3 g

  • Carbs: 37 g

  • Protein: 34 g

Day 6 - Pre-Workout Meal: Roasted Beet Salad

  • Serving size: 1/4 recipe

  • Recipe yields: 4 servings

  • Calories: 188

  • Fat: 4 g

  • Carbs: 35 g

  • Protein: 3 g

Day 6 - Dinner: Strawberry and Banana Smoothie

  • Serving size: 1 smoothie

  • Recipe yields: 1 serving

  • Calories: 343

  • Fat: 11 g

  • Carbs: 35 g

  • Protein: 26 g

Day 6 Nutrition Total

  • Calories: 1,414

  • Fat: 40 g

  • Carbs: 154 g

  • Protein: 110

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