1/5 To 1/11 Meal Plan BulkingDiets.Com

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1 /5 To / Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day Ave. Calories / Day Actual Macronutrients For The Week Actual Week Calories 4,000,500,000 8,000,000,500,000 Fats 9% Protein 0% 4,000 0,000 6,000,500,000, Carbs 5% 8,000 4,000,0,0 Meal Summary Dinners Post Workout Monday Pollo Fajitas Tuesday Wednesday Honey Glazed Chicken Cajun Pork Chops Snack Thursday Chicken Yakitori Friday Saturday Sunday Palomilla Pepper Steak Lemon Rosemary Salmon Spiced Pepper Beef Snack Bedtime Week # Plan # 05-0 M-000 Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the user s responsibility to ensure that all food and meat is cooked thoroughly, regardless of recipe instructions. Copyright 04, Explosified Fitness Inc.

2 Grocery List Category Item UOM Price Staples Canned / Packaged Salsa Oz $ 5.88 Salt / Pepper Canned / Packaged Tortilla Shell, Whole Wheat 4 48 Ea $ 4.56 Oil, Olive Canned / Packaged Broth, Chicken, Low Sodium 4 $ 0.0 Lemon Juice Canned / Packaged Oatmeal, Rolled Oats 6 4 $. Pepper, Ground Canned / Packaged Tomatoes, Diced (canned) Oz $ 0.0 Garlic Powder Canned / Packaged V8, 5.5 Oz Can Ea $.08 Water Canned / Packaged Pasta, Whole Wheat Oz $.50 Chili Powder Garlic, Chopped Clove 4 Ea $ 0.08 Protein Powder, (5g) Onion, Medium Ea $ 0.60 Ice Cubes Tomato, Medium 4 Ea $ 0.4 Ketchup Lettuce, Romaine, Shredded 6 4 $.40 Vinegar, Apple Cider Asparagus Stalk Ea $.6 Worcestershire Sauce Broccoli 4 8 $ 0.54 Wine, White Avocado Ea $ 0.4 Soy Sauce Bell Pepper, Green 4 8 Ea $.00 Maltodextrin Potatoes, Sweet (medium) 4 8 Ea $ 0.66 Dextrose/Glucose Peppers, Jalapeno (medium) 4 Ea $ 0.0 Hot Sauce Scallions (Green Onions) 4 $ 0.50 Honey Beans, Green Oz $ 0.50 Salt Spinach 4 8 $ 0.90 Red Pepper (Cayenne) Flakes Apple 4 84 Ea $ 8.8 Onion Flakes, Dried Meat Chicken, Breast Oz $ 7.0 Ginger, Ground Meat Salmon 8 6 Oz $ 4.00 Lime Juice Meat Pork, Boneless Chop 8 6 Oz $.80 Rosemary Meat Beef, Sirloin Steak Oz $ 4.70 Vinaigrette, Balsamic lite Meat Beef, Strip Steak Oz $ 5.00 Refrigerated / Frozen Strawberries, Frozen 4 8 $.60 Refrigerated / Frozen Milk, Skim $. Refrigerated / Frozen Blueberries, Frozen 4 8 $.6 Refrigerated / Frozen Raspberries, Frozen 4 8 $.40 Refrigerated / Frozen Cheese, Cottage (Low Fat) $ 7.0 Refrigerated / Frozen Cheese, Low Fat Feta Oz $ 7.47 Refrigerated / Frozen Juice, Orange 4 Oz $ 0.07 Refrigerated / Frozen Strawberries 4 $ 0.80 Approximate Consumption Total $ 95.7 * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

3 Snack Snack Tbsp Tbsp /4 Ea 5 Oz Maltodextrin Dextrose/Glucose Protein Powder, (5g) Water Monday Step Qty UOM Ingredient Directions /4 /4 /4 /4 /4 Ea /4 Oatmeal, Rolled Oats Milk, Skim Blueberries, Frozen Strawberries, Frozen Raspberries, Frozen Protein Powder, (5g) Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea 5 Oz V8, 5.5 Oz Can Pasta, Whole Wheat No preparation needed. Make per package directions. /4 /4 / Ea Tbsp /4 / Ea /4 Chicken, Breast Onion, Medium Cheese, Low Fat Feta Lettuce, Romaine, Shredded Tortilla Shell, Whole Wheat Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Ea Apple Avocado Rinse and remove sticker. Eat and enjoy! 8 Oz Tsp Tsp Tsp Pinch /4 Ea Pinch Tsp /4 Ea /4 Ea 4 Pinch 5 / Ea 5 / Tbsp Chicken, Breast Worcestershire Sauce Vinegar, Apple Cider Soy Sauce Chili Powder Garlic, Chopped Clove Hot Sauce Oil, Olive Onion, Medium Bell Pepper, Green 4 Salt / Pepper Tortilla Shell, Whole Wheat 5 Lemon Juice Pollo Fajitas Cut chicken into strips. Mix Worcestershire sauce, vinegar, soy sauce, chili powder, garlic, and hot sauce in a bowl. Add the chicken strips and lightly mix. Cover and marinate for 0 minutes at room temperature or refrigerate for several hours. Heat oil in a skillet and sauté the chicken mixture for 5-6 minutes. Cut the onion and bell pepper into strips. Add chopped onions, sliced green bell pepper, and salt and pepper. Continue to sauté for another -4 minutes or until chicken is thoroughly cooked. Heat the tortilla in a separate pan or in the microwave, then top it with the fajita mixture and sprinkle with lemon juice. /4 Cheese, Cottage (Low Fat) Daily Total Snack Serving Size: Calories 980 Total Fat 57g Protein g Serving Size: Calories Total Fat 8g Protein 8g As Prepared 86g Nutrition Facts As Prepared 7g Serving Size: Calories 97 Total Fat g Protein g Snack Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts As Prepared Serving Size: As Prepared Serving Size: As Prepared Serving Size: Calories 5 Total Fat g Protein 4g As Prepared 6g 78g Serving Size: As Prepared Serving Size: As Prepared Calories 559 Calories 546 Total Fat 7g Total Fat 4g 75g Protein 50g Protein 4g Calories 4 Total Fat g Protein 6g g Calories 9 Total Fat g Protein 5g 05g 8g

4 Snack Snack Tuesday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 5 Oz Water /4 Oatmeal, Rolled Oats Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) /4 Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea V8, 5.5 Oz Can 5 Oz Pasta, Whole Wheat No preparation needed. Make per package directions. /4 Chicken, Breast /4 Ea Onion, Medium / Tbsp Cheese, Low Fat Feta /4 Lettuce, Romaine, Shredded / Ea Tortilla Shell, Whole Wheat /4 Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Apple Ea Avocado Rinse and remove sticker. Eat and enjoy! 8 Oz Chicken, Breast / Tbsp Juice, Orange / Tbsp Honey Tsp Lemon Juice Pinch Salt 4 /4 Tsp Salt / Pepper 4 Tsp Oil, Olive 4 /4 Ea Potatoes, Sweet (medium) 4 5 Honey Glazed Chicken Preheat oven to 75 F. Coat a 9 x inch baking dish with cooking spray and add the chicken. Mix honey, orange and lemon juices, and salt in a bowl. Baste chicken with the mixture. Place it in the dish and cover with foil. Bake for 0 minutes. Flip chicken then bake for another 0-5 minutes until chicken is cooked and juices run clear. Preheat oven to 400 F. Cut sweet potatoes into small cubes. Pour oil, salt, and pepper into a zip-top bag and mix well. Place potatoes in the bag and toss to coat. Place on a sprayed, rimmed baking sheet and cook for 0 minutes or until tender. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 07 Calories 97 Calories 559 Calories 546 Total Fat 58g Total Fat g Total Fat 7g Total Fat 4g 40g 6g 75g 05g Protein 6g Protein g Protein 50g Protein 4g Snack Dinner Bedtime Calories Calories 5 Calories 488 Calories 9 Total Fat 8g Total Fat g Total Fat g Total Fat g 7g 78g 9g 8g Protein 8g Protein 4g Protein 55g Protein 5g

5 Snack Snack Wednesday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 5 Oz Water /4 Oatmeal, Rolled Oats Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) /4 Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea V8, 5.5 Oz Can 5 Oz Pasta, Whole Wheat No preparation needed. Make per package directions. /4 Chicken, Breast /4 Ea Onion, Medium / Tbsp Cheese, Low Fat Feta /4 Lettuce, Romaine, Shredded / Ea Tortilla Shell, Whole Wheat /4 Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Apple Ea Avocado Rinse and remove sticker. Eat and enjoy! 8 Oz Pork, Boneless Chop Pinch Red Pepper (Cayenne) Flakes Pinch Onion Flakes, Dried /4 Ea Onion, Medium /4 Ea Peppers, Jalapeno (medium) 4 5 Oz Tomatoes, Diced (canned) Cajun Pork Chops Rub pork chop on both sides with red pepper and onion flakes, coat a medium skillet with cooking spray and put over medium heat. Chop then add the onion and jalapeno pepper to the pan. Sauté for minutes until tender. Make room in the pan by moving the pepper and onion to one side. Add the pork chop to the skillet. Cook for minutes flipping the pork chop halfway through to brown each side. 4 Add tomatoes and bring to a boil, reduce the heat and cover. 5 Cook for 6-8 minutes making sure pork chops are completely cooked and no longer pink in the middle. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 84 Calories 97 Calories 559 Calories 546 Total Fat 5g Total Fat g Total Fat 7g Total Fat 4g 7g 6g 75g 05g Protein 4g Protein g Protein 50g Protein 4g Snack Dinner Bedtime Calories Calories 5 Calories 9 Calories 9 Total Fat 8g Total Fat g Total Fat 6g Total Fat g 7g 78g 8g 8g Protein 8g Protein 4g Protein 5g Protein 5g

6 Snack Snack Thursday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 5 Oz Water /4 Oatmeal, Rolled Oats Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) /4 Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea V8, 5.5 Oz Can 5 Oz Pasta, Whole Wheat No preparation needed. Make per package directions. /4 Chicken, Breast /4 Ea Onion, Medium / Tbsp Cheese, Low Fat Feta /4 Lettuce, Romaine, Shredded / Ea Tortilla Shell, Whole Wheat /4 Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Apple Ea Avocado Rinse and remove sticker. Eat and enjoy! / Tbsp Soy Sauce Oz Wine, White / Tbsp Broth, Chicken, Low Sodium Pinch Ginger, Ground Pinch Garlic Powder / Tbsp Scallions (Green Onions) 7 Oz Chicken, Breast 4 7 Ea Asparagus Stalk 5 Pinch Salt / Pepper 4 5 Chicken Yakitori In a saucepan, add soy sauce, white wine, chicken broth, ginger, garlic powder, and chopped scallions. Place over medium-high heat. Bring to a boil. Set aside. Preheat the oven's broiler. Place chicken onto skewers. Coat a broiler pan with cooking spray and place the chicken skewers on it. Brush chicken with the sauce. Place the pan under the broiler for minutes then remove from oven. Flip chicken and brush each with sauce. Place chicken back to the oven until cooked. Fill a medium pot with two inches of water and bring to a boil. Cut or break the stalk ends of the asparagus off. Once water is boiling add the asparagus and boil for five minutes. Remove and season with salt and pepper. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 848 Calories 97 Calories 559 Calories 546 Total Fat 50g Total Fat g Total Fat 7g Total Fat 4g 77g 6g 75g 05g Protein 4g Protein g Protein 50g Protein 4g Snack Dinner Bedtime Calories Calories 5 Calories 99 Calories 9 Total Fat 8g Total Fat g Total Fat 4g Total Fat g 7g 78g g 8g Protein 8g Protein 4g Protein 5g Protein 5g

7 Snack Snack Friday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 5 Oz Water /4 Oatmeal, Rolled Oats Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) /4 Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea V8, 5.5 Oz Can 5 Oz Pasta, Whole Wheat No preparation needed. Make per package directions. /4 Chicken, Breast /4 Ea Onion, Medium / Tbsp Cheese, Low Fat Feta /4 Lettuce, Romaine, Shredded / Ea Tortilla Shell, Whole Wheat /4 Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Apple Ea Avocado Rinse and remove sticker. Eat and enjoy! /4 Tsp Oil, Olive /4 Ea Bell Pepper, Green / Ea Onion, Medium Pinch Pepper, Ground /4 Ea Tomato, Medium 0 Oz Beef, Sirloin Steak /4 Tsp Worcestershire Sauce Pinch Red Pepper (Cayenne) Flakes / Tbsp Lime Juice 5 /4 Beans, Green 5 Pinch Salt / Pepper Palomilla Pepper Steak Place a large pan over high heat. Add oil, sliced bell pepper, chopped onion, and pepper. Cook for 5 minutes, stirring occasionally. Add chopped tomatoes and cook for minute. 5 Add the steak, Worcestershire sauce, and red pepper flakes. Cook for -4 minutes or until browned. Add lime juice and serve. 4 Fill a medium pot with water and bring to a boil. Add green beans to the water and cook for 5-0 minutes until they are tender. Strain the water and season the beans with salt and pepper. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 089 Calories 97 Calories 559 Calories 546 Total Fat 6g Total Fat g Total Fat 7g Total Fat 4g 400g 6g 75g 05g Protein 5g Protein g Protein 50g Protein 4g Snack Dinner Bedtime Calories Calories 5 Calories 540 Calories 9 Total Fat 8g Total Fat g Total Fat 6g Total Fat g 7g 78g 6g 8g Protein 8g Protein 4g Protein 6g Protein 5g

8 Snack Snack Saturday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 5 Oz Water /4 Oatmeal, Rolled Oats Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) /4 Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea V8, 5.5 Oz Can 5 Oz Pasta, Whole Wheat No preparation needed. Make per package directions. /4 Chicken, Breast /4 Ea Onion, Medium / Tbsp Cheese, Low Fat Feta /4 Lettuce, Romaine, Shredded / Ea Tortilla Shell, Whole Wheat /4 Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Apple Ea Avocado Rinse and remove sticker. Eat and enjoy! 8 Oz Salmon Tsp Lemon Juice Pinch Rosemary Tsp Oil, Olive Pinch Salt / Pepper /4 Spinach /4 Strawberries / Tbsp Vinaigrette, Balsamic lite Lemon Rosemary Salmon Mix lemon juice, rosemary, olive oil in a baking dish. Season the salmon with salt and pepper and add to the baking dish. Coat each side with the mixture. Marinate for 0-5 minutes then cover with foil. In an oven preheated to 50 F, bake fish for 0 minutes. Toss spinach and sliced strawberries in a bowl. Top with vinaigrette and enjoy. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 070 Calories 97 Calories 559 Calories 546 Total Fat 77g Total Fat g Total Fat 7g Total Fat 4g 77g 6g 75g 05g Protein 8g Protein g Protein 50g Protein 4g Snack Dinner Bedtime Calories Calories 5 Calories 5 Calories 9 Total Fat 8g Total Fat g Total Fat g Total Fat g 7g 78g g 8g Protein 8g Protein 4g Protein 47g Protein 5g

9 Snack Snack Sunday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 5 Oz Water /4 Oatmeal, Rolled Oats Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) /4 Ice Cubes Mix all ingredients together in a blender and puree until drinkable. Ea V8, 5.5 Oz Can 5 Oz Pasta, Whole Wheat No preparation needed. Make per package directions. /4 Chicken, Breast /4 Ea Onion, Medium / Tbsp Cheese, Low Fat Feta /4 Lettuce, Romaine, Shredded / Ea Tortilla Shell, Whole Wheat /4 Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. Ea Apple Ea Avocado Rinse and remove sticker. Eat and enjoy! / Tsp Ketchup / Tsp Water Pinch Soy Sauce 0 Oz Beef, Strip Steak /4 Ea Bell Pepper, Green /4 Ea Onion, Medium 4 Pinch Pepper, Ground 5 / Tbsp Oil, Olive 5 /4 Broccoli 5 Pinch Salt / Pepper 4 5 Spiced Pepper Beef In a small mixing bowl combine the ketchup, water and soy sauce. Mix until thoroughly blended. Cut steak into strips. Spray a medium skillet with cooking spray and place over medium-high heat. Add the steak and cook for - minutes per side. Cut bell pepper into slices. Add the bell pepper and chopped onion to the pan and sauté until tender. Add in the ketchup, soy and water mixture. Lower heat and simmer for 0- minutes. Remove meat from the pan and set aside. Add ground pepper and bring to a boil for minutes stirring frequently. Once sauce thickens spoon over the steak. In a pan heat oil over medium heat. Add in the broccoli and sauté until bright green and tender. Add a pinch of salt and pepper and enjoy. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 6 Calories 97 Calories 559 Calories 546 Total Fat 9g Total Fat g Total Fat 7g Total Fat 4g 87g 6g 75g 05g Protein 45g Protein g Protein 50g Protein 4g Snack Dinner Bedtime Calories Calories 5 Calories 84 Calories 9 Total Fat 8g Total Fat g Total Fat 48g Total Fat g 7g 78g g 8g Protein 8g Protein 4g Protein 7g Protein 5g

10 Sub Substitutions Note: If you do not want to consume high GI carbs on non-workout days, please feel free to substitute any Post Workout meal, with the below meal. This will keep your calorie target and macronutrient ratio in sync with the rest of your meal plan. None of the below substitutions are documented in the meal plan grocery list. /4 Oatmeal, Rolled Oats /4 Ea Protein Powder, (5g) Oats and Protein Make per package directions. Mix in the protein once the oatmeal is fully cooked. To Get Awesome Tips, Tricks, and Advice on Building Mass, Please "Like" our Facebook Page and "Follow" Us On Twitter.