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