Week Meal Plan Bulking Cutting BulkingDiets.Com CuttingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 80 0 00 80 0 00 80 0 00 0 60 0 60 0 60 60 0 60 0 60 0 0 5 80 0 80 8 78 0 80 Ave. Calories / Day Actual Macronutrients For The Week Actual Week Calories,000,500,000,000 8,000,000,500,000,500,000 500 Fats 9% Carbs 0% Protein % 0,000 6,000,000 8,000,000, 7,08 Meal Summary Dinners Post Workout Monday Mexican Casserole Tuesday Wednesday Thursday Friday Saturday Sunday Mushroom Risotto Scallop & Corn Chowder Tomato Tuna Melt Parmesan Chicken balls Quick Beef Tacos Honey-Soy Glazed Salmon Snack Ground Beef and Diced Chicken Breast Snack Bedtime Week # Plan # 05-9 M0-00 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 05, Explosified Fitness Inc.
Grocery List Category Item UOM Price Staples Canned / Packaged Rice, Brown (dry) Cup $ 0. Salt / Pepper Canned / Packaged Pasta, Whole Wheat (dry) Cup $ 0.0 Oil, Olive Canned / Packaged Tuna, Canned (in water) 5 0 0 Oz $ 0.75 Water Canned / Packaged Salsa 8 6 Oz $. Protein Powder, (5g) Canned / Packaged Broth, Chicken, Low Sodium 8 Cup $ 0.60 Salt Canned / Packaged Almonds, Non Salted 7 8 Oz $.08 Ice Cubes Canned / Packaged Tortilla Shell, Whole Wheat Ea $.8 Parsley Canned / Packaged Taco Seasoning (packet) Ea $.09 Vinegar, Red Wine Canned / Packaged Beans, Refried 8 6 Oz $ 0.56 Ginger, Ground Canned / Packaged Chicken, Canned 5 0 0 Oz $.0 Butter Canned / Packaged Couscous, Instant (dry) Cup $ 6.5 Cheese, Parmesan Canned / Packaged Sauce, Pizza 6 Tbsp $ 0.8 Honey Garlic, Chopped Clove 8 Ea $ 0.6 Maltodextrin Spinach 6 Cup $.5 Dextrose/Glucose Onion, Medium 8 Ea $ 0.0 Coffee, Instant Avocado Ea $.9 Flaxseed, Ground Lettuce, Romaine, Shredded 8 6 Cup $.60 Vinegar, Apple Cider Carrots 7 8 Oz $ 0. Thousand Island, Fat Free Tomatoes, Cherry 8 56 Ea $.96 Wine, White Mushrooms, Sliced Cup $ 0.75 Mayonnaise, Low Fat Potatoes, Red (medium) Ea $ 0. Mustard, Dijon Scallions (Green Onions) Cup $ 0.50 Bread Crumbs Tomato, Medium Ea $ 0. Seasoning, Italian CIlantro Cup $ 0.80 Cumin, Ground Bell Pepper, Red Ea $.00 Soy Sauce Beef, Ground (90/0) 5 50 00 Oz $ 9.00 Sesame Seeds Chicken, Breast 8 56 Oz $ 5. Turkey, Breast 8 56 Oz $ 5.8 Scallops 6 Oz $ 5.8 Chicken, Ground 6 Oz $.6 Salmon 5 0 0 Oz $.50 Turkey, Ground 8 56 Oz $ 6.6 Refrigerated / Frozen Cheese, Cheddar, Low Fat 9 58 6 Oz $ 8.99 Refrigerated / Frozen Cheese, Part skim Ricotta Cup $.7 Refrigerated / Frozen Yogurt, Non Fat Plain Greek 7 8 Oz $ 0.9 Refrigerated / Frozen Milk, Skim 6 Cup $ 0.57 Refrigerated / Frozen Yogurt, Non Fat Greek Van. 8 68 Oz $ 5.6 Refrigerated / Frozen Cheese, Swiss, Low Fat 5 0 60 Oz $ 5.55 Refrigerated / Frozen Corn, Kernels (frozen) Cup $ 0.65 Refrigerated / Frozen Bacon, Turkey (slice) 6 Ea $ 0.9 Refrigerated / Frozen Egg, Regular Ea $ 0. Refrigerated / Frozen Cheese, Low Fat Mozzarella Oz $ 0.6 Refrigerated / Frozen Sour Cream, Fat Free Oz $ 0.7 Approximate Consumption Total $ 9.00 * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.
Snack Snack Monday Step Qty UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Tbsp Oz Ea / / Cup Tsp Cup Cheese, Part skim Ricotta Yogurt, Non Fat Plain Greek Almonds, Non Salted Protein Powder, (5g) Milk, Skim Coffee, Instant Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Oz Beef, Ground (90/0) Chicken, Breast Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Oz / Cup Oz / Tbsp / Tbsp Ea Oz Turkey, Breast Lettuce, Romaine, Shredded Carrots Vinegar, Apple Cider Thousand Island, Fat Free Tortilla Shell, Whole Wheat Cheese, Swiss, Low Fat In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Cook turkey thoroughly and slice into bite-size pieces. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Oz Turkey, Ground Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. /8 Ea / Ea 5 Oz / Cup / Ea / Cup Oz Ea Oz 5 Ea 5 / Tbsp 5 Pinch Onion, Medium Garlic, Chopped Clove Beef, Ground (90/0) Corn, Kernels (frozen) Taco Seasoning (packet) Salsa Beans, Refried Tortilla Shell, Whole Wheat Cheese, Cheddar, Low Fat Tomatoes, Cherry Oil, Olive Salt / Pepper 5 Mexican Casserole Sauté chopped onion, garlic, and ground beef in a sprayed skillet until beef is browned and crumbly. Drain. Stir in corn, taco seasoning, and salsa. In a bowl, mix refried beans with small amount of water until spreadable. Coat a baking dish with cooking spray. Layer half of the tortillas, beans, beef mixture, and cheese. Top with the remaining tortillas, beans, and beef mixture Cover and bake for 5 minutes in an oven preheated to 00 F. Uncover and top with remaining cheese. Bake for 5 more minutes. Toss tomatoes with oil, salt, and pepper in a skillet. Cook for 5-0 minutes over mediumhigh heat. 6 Oz Tbsp Yogurt, Non Fat Greek Van. Flaxseed, Ground Daily Total Snack Calories 66 Total Fat 86g Protein 55g Nutrition Facts Calories 9 Total Fat 7g Protein g 7g 5g Calories 5 Total Fat g Protein 5g Calories 6 Total Fat 8g Protein 9g 5g Calories 09 Calories 0 Total Fat 9g Total Fat 8g g Protein 9g Protein 8g Snack Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts g Calories 88 Total Fat 0g Protein 56g 97g Calories 7 Total Fat g Protein 7g 0g g
Snack Snack Tuesday Step Qty. UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Cheese, Part skim Ricotta Tbsp Yogurt, Non Fat Plain Greek Oz Almonds, Non Salted Ea Protein Powder, (5g) / Cup Milk, Skim / Tsp Coffee, Instant Cup Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Beef, Ground (90/0) Oz Chicken, Breast Oz Turkey, Breast / Cup Lettuce, Romaine, Shredded Oz Carrots / Tbsp Vinegar, Apple Cider / Tbsp Thousand Island, Fat Free Ea Tortilla Shell, Whole Wheat Oz Cheese, Swiss, Low Fat Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Cook turkey thoroughly and slice into bite-size pieces. In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Turkey, Ground Oz Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. / Ea Onion, Medium / Ea Garlic, Chopped Clove / Tsp Parsley Pinch Salt / Pepper / Cup Mushrooms, Sliced / Cup Milk, Skim / Cup Rice, Brown (dry) / Cup Broth, Chicken, Low Sodium / Tsp Butter / Cup Cheese, Parmesan 5 Oz Chicken, Canned Mushroom Risotto Coat a skillet with cooking spray and place over medium-high heat. Sauté chopped onions and garlic until tender. Add chopped parsley, salt, pepper, and mushrooms. Reduce heat to low. Add milk to the skillet, then mix well. Stir in rice. Bring to a simmer then add broth a little at a time, and stir frequently. Once rice is cooked, stir in butter, chicken, and grated cheese. Allow cheese to melt then serve. 6 Oz Yogurt, Non Fat Greek Van. Tbsp Flaxseed, Ground Daily Total Snack Calories 5 Calories 5 Calories 09 Calories 0 Total Fat 70g Total Fat g Total Fat 9g Total Fat 8g g 5g g 0g Protein 57g Protein 5g Protein 9g Protein 8g Snack Dinner Bedtime Calories 9 Calories 6 Calories 7 Calories 7 Total Fat 7g Total Fat 8g Total Fat 5g Total Fat g 5g g 9g g Protein g Protein 9g Protein 58g Protein 7g
Snack Snack Wednesday Step Qty. UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Cheese, Part skim Ricotta Tbsp Yogurt, Non Fat Plain Greek Oz Almonds, Non Salted Ea Protein Powder, (5g) / Cup Milk, Skim / Tsp Coffee, Instant Cup Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Beef, Ground (90/0) Oz Chicken, Breast Oz Turkey, Breast / Cup Lettuce, Romaine, Shredded Oz Carrots / Tbsp Vinegar, Apple Cider / Tbsp Thousand Island, Fat Free Ea Tortilla Shell, Whole Wheat Oz Cheese, Swiss, Low Fat Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Cook turkey thoroughly and slice into bite-size pieces. In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Turkey, Ground Oz Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. Ea Bacon, Turkey (slice) 6 Oz Scallops Pinch Salt / Pepper / Ea Onion, Medium Ea Potatoes, Red (medium) Tbsp Wine, White Tbsp Broth, Chicken, Low Sodium Tbsp Milk, Skim 5 / Cup Corn, Kernels (frozen) 5 Tbsp Parsley 5 Scallop & Corn Chowder Fry bacon in a pan. Transfer to a paper towel-lined plate. Set aside. Meanwhile, rinse scallops and pat dry with paper towel. Season with salt and pepper. In the same pan, cook scallops using the bacon drippings for about minutes or until golden brown. Transfer to a plate. Add chopped onions into the pan. Cook for about 5 minutes. Add cubed potatoes, wine, broth, and milk. Cover partially and gently simmer for about 0 minutes or until potatoes are tender. Add scallops and corn and cook for more minutes. Sprinkle with chopped parsley and crumbled bacon to serve. 6 Oz Yogurt, Non Fat Greek Van. Tbsp Flaxseed, Ground Daily Total Snack Calories 6 Calories 5 Calories 09 Calories 0 Total Fat 6g Total Fat g Total Fat 9g Total Fat 8g 69g 5g g 0g Protein 55g Protein 5g Protein 9g Protein 8g 0 0 0 0 Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 9 Calories 6 Calories 66 Calories 7 Total Fat 7g Total Fat 8g Total Fat 5g Total Fat g 5g g 9g g Protein g Protein 9g Protein 56g Protein 7g
Snack Snack Thursday Step Qty. UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Cheese, Part skim Ricotta Tbsp Yogurt, Non Fat Plain Greek Oz Almonds, Non Salted Ea Protein Powder, (5g) / Cup Milk, Skim / Tsp Coffee, Instant Cup Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Beef, Ground (90/0) Oz Chicken, Breast Oz Turkey, Breast / Cup Lettuce, Romaine, Shredded Oz Carrots / Tbsp Vinegar, Apple Cider / Tbsp Thousand Island, Fat Free Ea Tortilla Shell, Whole Wheat Oz Cheese, Swiss, Low Fat Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Cook turkey thoroughly and slice into bite-size pieces. In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Turkey, Ground Oz Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. 5 Oz Tuna, Canned (in water) / Tsp Oil, Olive Tbsp Mayonnaise, Low Fat / Tsp Mustard, Dijon / Tsp Vinegar, Red Wine / Tsp Scallions (Green Onions) Tsp Parsley Pinch Salt / Pepper / Ea Tomato, Medium Oz Cheese, Swiss, Low Fat / Cup Couscous, Instant (dry) Tomato Tuna Melt In a bowl, mix tuna, oil, mayonnaise, mustard, vinegar, chopped scallions and parsley. Season with salt and pepper. Cut tomato into slices. On a baking sheet, top the tomato slices with the tuna salad. Add sliced cheese on top. Bake in an oven preheated to 50 F for about minutes. Prepare couscous per package instructions. Serve alongside tuna melt. 6 Oz Yogurt, Non Fat Greek Van. Tbsp Flaxseed, Ground Daily Total Snack Calories 98 Calories 5 Calories 09 Calories 0 Total Fat 6g Total Fat g Total Fat 9g Total Fat 8g 58g 5g g 0g Protein 9g Protein 5g Protein 9g Protein 8g 0 0 0 0 Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 9 Calories 6 Calories 8 Calories 7 Total Fat 7g Total Fat 8g Total Fat 7g Total Fat g 5g g 8g g Protein g Protein 9g Protein 50g Protein 7g
Snack Snack Friday Step Qty. UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Cheese, Part skim Ricotta Tbsp Yogurt, Non Fat Plain Greek Oz Almonds, Non Salted Ea Protein Powder, (5g) / Cup Milk, Skim / Tsp Coffee, Instant Cup Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Beef, Ground (90/0) Oz Chicken, Breast Oz Turkey, Breast / Cup Lettuce, Romaine, Shredded Oz Carrots / Tbsp Vinegar, Apple Cider / Tbsp Thousand Island, Fat Free Ea Tortilla Shell, Whole Wheat Oz Cheese, Swiss, Low Fat Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Cook turkey thoroughly and slice into bite-size pieces. In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Turkey, Ground Oz Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. 6 Oz Chicken, Ground Tbsp Bread Crumbs /8 Ea Onion, Medium / Tsp Parsley Tbsp Cheese, Parmesan / Ea Garlic, Chopped Clove Ea Egg, Regular Oz Sauce, Pizza / Tbsp Oil, Olive Oz Cheese, Low Fat Mozzarella 5 / Cup Pasta, Whole Wheat (dry) 5 Tsp Oil, Olive 5 / Tsp Seasoning, Italian Parmesan Chicken balls Mix chicken, breadcrumbs, chopped onions, parsley, Parmesan cheese, garlic, and egg in a bowl. Shape into.5 inch balls and place on a foil-lined baking sheet. In another bowl, mix pizza sauce and oil and brush on top of each meatball. Bake for 5 minutes in an oven preheated to 00 F. Remove from oven and turn to broil. Top meatballs with Mozzarella cheese. Broil for -5 minutes. Heat remaining pizza sauce mixture and serve with meatballs. 5 Cook pasta according to package directions. Toss with oil and Italian seasoning. 6 Oz Yogurt, Non Fat Greek Van. Tbsp Flaxseed, Ground Daily Total Snack Calories 68 Calories 5 Calories 09 Calories 0 Total Fat 98g Total Fat g Total Fat 9g Total Fat 8g 80g 5g g 0g Protein 55g Protein 5g Protein 9g Protein 8g 0 0 0 0 Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 9 Calories 6 Calories 88 Calories 7 Total Fat 7g Total Fat 8g Total Fat g Total Fat g 5g g 60g g Protein g Protein 9g Protein 56g Protein 7g
Snack Snack Saturday Step Qty. UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Cheese, Part skim Ricotta Tbsp Yogurt, Non Fat Plain Greek Oz Almonds, Non Salted Ea Protein Powder, (5g) / Cup Milk, Skim / Tsp Coffee, Instant Cup Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Beef, Ground (90/0) Oz Chicken, Breast Oz Turkey, Breast / Cup Lettuce, Romaine, Shredded Oz Carrots / Tbsp Vinegar, Apple Cider / Tbsp Thousand Island, Fat Free Ea Tortilla Shell, Whole Wheat Oz Cheese, Swiss, Low Fat Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Cook turkey thoroughly and slice into bite-size pieces. In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Turkey, Ground Oz Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. 6 Oz Beef, Ground (90/0) / Cup Salsa / Tsp Cumin, Ground Pinch Salt Ea Tortilla Shell, Whole Wheat / Ea Avocado Tbsp Sour Cream, Fat Free Tbsp CIlantro / Cup Beans, Refried Quick Beef Tacos Place a skillet over medium-high heat. Cook beef for 6-8 minutes, breaking apart with spoon. Spoon off and discard any drippings. Add salsa, cumin, and salt to the skillet. Stir occasionally and cook for - more minutes. Fill each tortilla shell with equal amounts of the beef mixture. Top with diced avocado, cilantro, and sour cream. Heat up refried beans over medium heat in small pan for - minutes, stirring frequently until hot. Serve along with the tacos. 6 Oz Yogurt, Non Fat Greek Van. Tbsp Flaxseed, Ground Daily Total Snack Calories 80 Calories 5 Calories 09 Calories 0 Total Fat 88g Total Fat g Total Fat 9g Total Fat 8g 69g 5g g 0g Protein 5g Protein 5g Protein 9g Protein 8g 0 0 0 0 Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 9 Calories 6 Calories 700 Calories 7 Total Fat 7g Total Fat 8g Total Fat g Total Fat g 5g g 9g g Protein g Protein 9g Protein 5g Protein 7g
Snack Snack Sunday Step Qty. UOM Ingredient Directions / Tbsp Maltodextrin / Tbsp Dextrose/Glucose Oz Water Ea Protein Powder, (5g) Tbsp Cheese, Part skim Ricotta Tbsp Yogurt, Non Fat Plain Greek Oz Almonds, Non Salted Ea Protein Powder, (5g) / Cup Milk, Skim / Tsp Coffee, Instant Cup Ice Cubes Mix all ingredients together in a blender until smooth and creamy. Oz Beef, Ground (90/0) Oz Chicken, Breast Oz Turkey, Breast / Cup Lettuce, Romaine, Shredded Oz Carrots / Tbsp Vinegar, Apple Cider / Tbsp Thousand Island, Fat Free Ea Tortilla Shell, Whole Wheat Oz Cheese, Swiss, Low Fat Brown meat in skillet and drain off any excess fat. Pan fry boneless skinless chicken breast with your favorite seasoning. Cook turkey thoroughly and slice into bite-size pieces. In a bowl, mix lettuce, shredded carrots, vinegar, and dressing. Layer tortilla with turkey, cheese, and coleslaw. Roll-up burrito-style, tucking in sides. Oz Turkey, Ground Oz Cheese, Cheddar, Low Fat Pan fry ground turkey with your favorite seasoning. Slice up and eat. / Tsp Honey / Tsp Soy Sauce 5 Oz Salmon Pinch Salt / Pepper / Tsp Oil, Olive / Ea Bell Pepper, Red / Tsp Ginger, Ground / Cup Spinach / Tsp Soy Sauce Pinch Salt / Cup Rice, Brown (dry) 5 / Tsp Sesame Seeds Honey-Soy Glazed Salmon Heat broiler. In a bowl, mix honey and soy sauce. Season salmon with salt and pepper and place in a foil-lined broiler proof baking sheet. Spoon the honey mixture on top of the salmon. Broil fish for -5 minutes or until fish is opaque throughout. Heat oil in a skillet and place over medium-high heat. Add chopped bell pepper and cook for - minutes. Stir in the ginger. Add spinach and salt and cook for - minutes more. Add soy sauce. Meanwhile, cook rice according to package directions. 5 Serve rice and spinach with the salmon and sprinkle with sesame seeds. 6 Oz Yogurt, Non Fat Greek Van. Tbsp Flaxseed, Ground Daily Total Snack Calories 0 Calories 5 Calories 09 Calories 0 Total Fat 78g Total Fat g Total Fat 9g Total Fat 8g 66g 5g g 0g Protein g Protein 5g Protein 9g Protein 8g 0 0 0 0 Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 9 Calories 6 Calories 5 Calories 7 Total Fat 7g Total Fat 8g Total Fat g Total Fat g 5g g 6g g Protein g Protein 9g Protein 5g Protein 7g
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. Cup Oatmeal, Rolled Oats / Ea Protein Powder, (5g) Oats and Protein Make per package directions. Mix in the protein once the oatmeal is fully cooked. did You Like This Meal Plan? Low Price gets you a Bulking Diets and Cutting Diets memberships Get these meal plans delivered every week for less than the price of a scoop of protein! Put your muscle nutrition on auto-pilot by having your meal plans sent to you each and every week. Our meal plans are specifically designed to help you get ripped. Easily get into a low body fat percentage to make those abs "pop". Since we offer at ton of meal plan variations of different calorie targets and macronutrient ratios, you can easily hit your lifting goals. Eliminate the need to count calories or track foods in an app. Get Ripped By Having Meal Plans Delivered Every Week Sign Up Now! www.bulkingdiets.com www.cuttingdiets.com