12/29 To 1/4 Meal Plan BulkingDiets.Com
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1 /9 To /4 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,,5, 8,,,5, Fats % Protein % 4,, 6,,5,, 5 Carbs 5% 8, 4,,5,87 Meal Summary Dinners Post Workout Monday Very Sloppy Joe Tuesday Wednesday Thursday Spicy Turkey Chili Chicken Kabobs Lemon Parsley Chicken Whole Wheat Pasta and Yogurt Friday Saturday Sunday Beef Chop Suey Poached Salmon Turkey Meatloaf Bedtime Week # Plan # 5- M- 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 4, Explosified Fitness Inc.
2 Grocery List Category Item UOM Price Staples Canned / Packaged Salsa Oz $.56 Salt / Pepper Canned / Packaged Broth, Beef, Low Sodium 4 Cup $. Oil, Olive Canned / Packaged Chili Seasoning, Packet 4 Tbsp $. Lemon Juice Canned / Packaged Gatorade, Orange Powder Tbsp $.8 Pepper, Ground Canned / Packaged Peanut Butter, All Natural Tbsp $.7 Garlic Powder Canned / Packaged Tortilla Shell, Whole Wheat 44 Ea $ 4.8 Water Canned / Packaged Tomatoes, Stewed 8 6 Oz $.56 Protein, Casein (4g) Canned / Packaged Tomato Sauce 5 Oz $.5 Bread Crumbs Canned / Packaged Green Chilies 4 Oz $.9 Mayonnaise, Low Fat Canned / Packaged Broth, Chicken, Low Sodium 4 8 Cup $.6 Oregano, Ground Canned / Packaged Couscous, Instant (dry) 4 Cup $ 6.5 Flaxseed, Oil Canned / Packaged Water Chestnuts, Canned 4 Oz $. Chili Powder Canned / Packaged Oatmeal, Rolled Oats 4 Cup $.7 Basil, Ground Canned / Packaged Lipton "Cup A Soup" Veg. 4 Ea $. Protein Powder, (5g) Canned / Packaged Rice, Brown Cup $.6 Fruit Preserve, Strawberry Canned / Packaged Pasta, Whole Wheat Oz $.5 Ice Cubes Garlic, Chopped Clove 5 Ea $.4 Ketchup Onion, Medium Ea $.6 Vinegar, Apple Cider Carrots Oz $.8 Mustard, Yellow Tomato, Medium Ea $. Worcestershire Sauce Lettuce, Romaine, Shredded Cup $.6 Black Pepper, Ground Mushrooms, Sliced 44 Oz $.87 Wine, White Asparagus Stalk Ea $.6 Soy Sauce Bell Pepper, Red 4 8 Ea $. Sour Cream, Fat Free Broccoli 4 8 Cup $.54 Mushrooms, Whole 6 Cup $.4 Cabbage, Shredded 4 8 Cup $. Celery Stalk 4 8 Ea $.8 Bean Sprouts 4 Cup $.75 Cucumber, Medium 4 Ea $.9 Meat Turkey, Ground 6 5 Oz $.86 Meat Beef, Eye of Round 8 6 Oz $.9 Meat Turkey, Breast 8 56 Oz $.6 Meat Chicken, Breast Oz $. Meat Salmon 6 4 Oz $. Refrigerated / Frozen Milk, Unsweetened Almond Cup $.6 Refrigerated / Frozen Strawberries, Frozen Cup $ 7. Refrigerated / Frozen Bacon, Turkey (slice) Ea $.4 Refrigerated / Frozen Egg, Whites 4 8 Ea $. Refrigerated / Frozen Yogurt, Non Fat, Any Flavor 56 4 Oz $ 7.8 Bakery / Deli Hamburger Buns, Whole Wheat 4 Ea $.4 Approximate Consumption Total $ * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.
3 /4 Ea 5 Tbsp 8 Oz Protein Powder, (5g) Gatorade, Orange Powder Water Monday Step Qty UOM Ingredient Directions /4 Cup Tbsp Tbsp /4 Cup /4 Ea / Cup Milk, Unsweetened Almond Fruit Preserve, Strawberry Peanut Butter, All Natural Strawberries, Frozen Protein Powder, (5g) Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz 8 Oz Pasta, Whole Wheat Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp / Ea / Ea /4 /4 Oz Ea Cup Mayonnaise, Low Fat Tortilla Shell, Whole Wheat Bacon, Turkey (slice) Turkey, Breast Tomato, Medium Lettuce, Romaine, Shredded Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. /4 4 Cup Oz Rice, Brown Carrots Make per package directions. No preparation needed. 6 Oz /4 / Oz Pinch Cup Tbsp Tbsp /4 Tsp Tbsp Pinch Ea 4 7 Ea 5 Pinch Turkey, Ground Mushrooms, Sliced Garlic Powder Ketchup Vinegar, Apple Cider Mustard, Yellow Chili Powder Worcestershire Sauce Black Pepper, Ground Hamburger Buns, Whole Wheat Asparagus Stalk Salt / Pepper 4 5 Very Sloppy Joe Coat a large skillet with cooking spray and place over medium heat until hot. Add the turkey and mushrooms; cook for minutes, stirring to break up the meat. Add the garlic powder. Reduce the heat to low and cook for minutes. Stir in the ketchup, vinegar, mustard, chili powder, and worcestershire. Continue cooking over low heat for 5 to minutes, stirring occasionally. Season with pepper. Spoon the mixture over the bun bottoms and add the tops. 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 Ea Oz Tbsp Protein, Casein (4g) Water Flaxseed, Oil Daily Total Serving Size: Calories 4 Total Fat 65g Protein g Nutrition Facts Serving Size: Calories 4 Total Fat g Protein g As Prepared 8g As Prepared 4g Serving Size: Calories 45 Total Fat g Protein g 7g Calories 45 Calories 694 Total Fat 4g Total Fat 4g 4g Protein 7g Protein 4g Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts As Prepared Serving Size: Calories Total Fat g Protein 7g As Prepared 67g Calories 54 Total Fat 7g Protein 4g 5g Calories 7 Total Fat 5g Protein g g 4g
4 Tuesday /4 Ea Protein Powder, (5g) 5 Tbsp Gatorade, Orange Powder 8 Oz Water /4 Cup Milk, Unsweetened Almond Tbsp Fruit Preserve, Strawberry Tbsp Peanut Butter, All Natural /4 Cup Strawberries, Frozen /4 Ea Protein Powder, (5g) / Cup Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz Pasta, Whole Wheat 8 Oz Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat / Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium /4 Cup Lettuce, Romaine, Shredded /4 Cup Rice, Brown 4 Oz Carrots Oz Chicken, Breast 7 Oz Turkey, Breast 8 Oz Tomatoes, Stewed 5 Oz Tomato Sauce Oz Green Chilies /4 Ea Onion, Medium / Tbsp Chili Seasoning, Packet Pinch Salt / Pepper Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Make per package directions. No preparation needed. Spicy Turkey Chili Cut up chicken, turkey breast and onion, then combine all ingredients in a large sauce pan. Simmer for -6 minutes. /4 Ea Protein, Casein (4g) Oz Water Tbsp Flaxseed, Oil Daily Total Calories 9 Calories 45 Calories 45 Calories 694 Total Fat 57g Total Fat g Total Fat 4g Total Fat 4g 67g 7g 4g g Protein g Protein g Protein 7g Protein 4g Dinner Bedtime Calories 4 Calories Calories 4 Calories 7 Total Fat g Total Fat g Total Fat 9g Total Fat 5g 4g 67g 7g 4g Protein g Protein 7g Protein 5g Protein g
5 Wednesday /4 Ea Protein Powder, (5g) 5 Tbsp Gatorade, Orange Powder 8 Oz Water /4 Cup Milk, Unsweetened Almond Tbsp Fruit Preserve, Strawberry Tbsp Peanut Butter, All Natural /4 Cup Strawberries, Frozen /4 Ea Protein Powder, (5g) / Cup Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz Pasta, Whole Wheat 8 Oz Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat / Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium /4 Cup Lettuce, Romaine, Shredded /4 Cup Rice, Brown 4 Oz Carrots Tbsp Oil, Olive Cup Broth, Chicken, Low Sodium / Tbsp Vinegar, Apple Cider /4 Tsp Basil, Ground /4 Tsp Oregano, Ground / Ea Garlic, Chopped Clove 8 Oz Chicken, Breast /4 Ea Bell Pepper, Red /4 Cup Broccoli / Cup Mushrooms, Whole /4 Ea Tomato, Medium Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Make per package directions. No preparation needed. Chicken Kabobs Combine oil, chicken broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs. On each skewer, place chicken, bell pepper, broccoli, mushroom, and tomato chunks. Place skewers in marinade and brush to cover. 4 Tightly seal with foil and bake in preheated 5 F oven for minutes. 5 Remove from foil and continue baking for -5 more minutes. /4 Ea Protein, Casein (4g) Oz Water Tbsp Flaxseed, Oil Daily Total Calories 78 Calories 45 Calories 45 Calories 694 Total Fat 8g Total Fat g Total Fat 4g Total Fat 4g 66g 7g 4g g Protein 45g Protein g Protein 7g Protein 4g Dinner Bedtime Calories 4 Calories Calories 77 Calories 7 Total Fat g Total Fat g Total Fat g Total Fat 5g 4g 67g 6g 4g Protein g Protein 7g Protein 65g Protein g
6 Thursday /4 Ea Protein Powder, (5g) 5 Tbsp Gatorade, Orange Powder 8 Oz Water /4 Cup Milk, Unsweetened Almond Tbsp Fruit Preserve, Strawberry Tbsp Peanut Butter, All Natural /4 Cup Strawberries, Frozen /4 Ea Protein Powder, (5g) / Cup Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz Pasta, Whole Wheat 8 Oz Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat / Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium /4 Cup Lettuce, Romaine, Shredded /4 Cup Rice, Brown 4 Oz Carrots Tbsp Wine, White Tbsp Lemon Juice /4 Ea Garlic, Chopped Clove 7 Oz Chicken, Breast Tbsp Bread Crumbs Tbsp Oil, Olive 5 / Cup Couscous, Instant (dry) Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Make per package directions. No preparation needed. Lemon Parsley Chicken In a measuring cup, combine wine, lemon juice and garlic. Pound each breast until /4 inch thick, and lightly coat with bread crumbs. Heat olive oil in a large skillet and brown chicken for 5 minutes on each side. 4 Stir wine mixture and pour over chicken in skillet. Let simmer for 5 minutes. 5 Prepare couscous per package instructions. /4 Ea Protein, Casein (4g) Oz Water Tbsp Flaxseed, Oil Daily Total Calories Calories 45 Calories 45 Calories 694 Total Fat 67g Total Fat g Total Fat 4g Total Fat 4g 44g 7g 4g g Protein 8g Protein g Protein 7g Protein 4g Dinner Bedtime Calories 4 Calories Calories 74 Calories 7 Total Fat g Total Fat g Total Fat 9g Total Fat 5g 4g 67g 84g 4g Protein g Protein 7g Protein 59g Protein g
7 Friday /4 Ea Protein Powder, (5g) 5 Tbsp Gatorade, Orange Powder 8 Oz Water /4 Cup Milk, Unsweetened Almond Tbsp Fruit Preserve, Strawberry Tbsp Peanut Butter, All Natural /4 Cup Strawberries, Frozen /4 Ea Protein Powder, (5g) / Cup Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz Pasta, Whole Wheat 8 Oz Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat / Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium /4 Cup Lettuce, Romaine, Shredded /4 Cup Rice, Brown 4 Oz Carrots 8 Oz Beef, Eye of Round /4 Tsp Oil, Olive Cup Cabbage, Shredded / Ea Celery Stalk /4 Cup Mushrooms, Sliced /4 Cup Water Chestnuts, Canned Cup Bean Sprouts / Ea Onion, Medium / Tbsp Oil, Olive / Tbsp Vinegar, Apple Cider 4 /4 Cup Broth, Beef, Low Sodium 4 / Tbsp Soy Sauce Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Make per package directions. No preparation needed. Place the olive oil and beef in a non-stick pan and cook until beef is done. Chop the cabbage, celery, onions, and mushrooms. Beef Chop Suey While the beef is cooking, add olive oil to another pan and add cabbage, celery, mushrooms, water chestnuts, soybean sprouts, vinegar and onion. 4 Cook until entire mixture is hot, then add soy sauce, beef broth and cooked beef. 5 Cook for 7 minutes to blend flavors. /4 Ea Protein, Casein (4g) Oz Water Tbsp Flaxseed, Oil Daily Total Calories 65 Calories 45 Calories 45 Calories 694 Total Fat 68g Total Fat g Total Fat 4g Total Fat 4g 4g 7g 4g g Protein 67g Protein g Protein 7g Protein 4g Dinner Bedtime Calories 4 Calories Calories 894 Calories 7 Total Fat g Total Fat g Total Fat g Total Fat 5g 4g 67g 9g 4g Protein g Protein 7g Protein 88g Protein g
8 Saturday /4 Ea Protein Powder, (5g) 5 Tbsp Gatorade, Orange Powder 8 Oz Water /4 Cup Milk, Unsweetened Almond Tbsp Fruit Preserve, Strawberry Tbsp Peanut Butter, All Natural /4 Cup Strawberries, Frozen /4 Ea Protein Powder, (5g) / Cup Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz Pasta, Whole Wheat 8 Oz Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat / Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium /4 Cup Lettuce, Romaine, Shredded /4 Cup Rice, Brown 4 Oz Carrots 6 Oz Salmon / Tbsp Lemon Juice /4 Cup Carrots /4 Ea Onion, Medium /4 Ea Garlic, Chopped Clove Pinch Salt / Pepper 4 /4 Ea Onion, Medium 4 /4 Ea Cucumber, Medium 4 Oz Sour Cream, Fat Free Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Make per package directions. No preparation needed. Arrange salmon in a large skillet, and pour the lemon juice over it. Poached Salmon Fill the skillet with in of water, then add sliced carrot, sliced onion, garlic, and salt / pepper. Bring to boil, then reduce heat and cover. Let simmer for minutes, or until the salmon flakes easily with a fork. 4 Mix peeled, chopped cucumber with onion and sour cream and use as a dipping sauce. 5 Serve with carrots on the side. /4 Ea Protein, Casein (4g) Oz Water Tbsp Flaxseed, Oil Daily Total Calories 67 Calories 45 Calories 45 Calories 694 Total Fat 77g Total Fat g Total Fat 4g Total Fat 4g 7g 7g 4g g Protein g Protein g Protein 7g Protein 4g Dinner Bedtime Calories 4 Calories Calories 596 Calories 7 Total Fat g Total Fat g Total Fat 9g Total Fat 5g 4g 67g 4g 4g Protein g Protein 7g Protein 4g Protein g
9 Sunday /4 Ea Protein Powder, (5g) 5 Tbsp Gatorade, Orange Powder 8 Oz Water /4 Cup Milk, Unsweetened Almond Tbsp Fruit Preserve, Strawberry Tbsp Peanut Butter, All Natural /4 Cup Strawberries, Frozen /4 Ea Protein Powder, (5g) / Cup Ice Cubes Mix all ingredients in a blender until smooth. 5 Oz Pasta, Whole Wheat 8 Oz Yogurt, Non Fat, Any Flavor Make per package directions. No preparation needed. Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat / Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium /4 Cup Lettuce, Romaine, Shredded /4 Cup Rice, Brown 4 Oz Carrots Ea Egg, Whites / Tsp Garlic Powder Oz Oatmeal, Rolled Oats Ea Onion, Medium Pinch Pepper, Ground 4 Oz Salsa 7 Oz Turkey, Ground / Ea Lipton "Cup A Soup" Veg. /4 Cup Ketchup Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Make per package directions. No preparation needed. Turkey Meatloaf Mix all ingredients except ketchup in a blender. Place in meatloaf pan and cover the top with ketchup. Bake in pre-heated oven at 5 F for 6-9 minutes. /4 Ea Protein, Casein (4g) Oz Water Tbsp Flaxseed, Oil Daily Total Calories 8 Calories 45 Calories 45 Calories 694 Total Fat 67g Total Fat g Total Fat 4g Total Fat 4g 89g 7g 4g g Protein g Protein g Protein 7g Protein 4g Dinner Bedtime Calories 4 Calories Calories 69 Calories 7 Total Fat g Total Fat g Total Fat 9g Total Fat 5g 4g 67g 59g 4g Protein g Protein 7g Protein 5g Protein g
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. 8 Oz Yams (sweet potatoes) /4 Ea Protein Powder, (5g) 5 Oz Water Yams and Protein Shake Pierce the sweet potato skin 5 or 6 times, then place on a microwaveable plate, and cook on high for 5-8 minutes. Rotate, halfway through. Mix the protein and the water in a shaker, and shake until smooth. To Get Awesome Tips, Tricks, and Advice on Building Mass, Please "Like" our Facebook Page and "Follow" Us On Twitter.
12/29 To 1/4 Meal Plan BulkingDiets.Com
/9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 87 48 48 58 48 Ave. Calories / Day Actual Macronutrients
More information12/29 To 1/4 Meal Plan BulkingDiets.Com
/9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 48 48 89 97 48 Ave. Calories / Day Actual Macronutrients
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/9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 7 48 48 77 48 Ave. Calories / Day Actual Macronutrients For
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