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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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4.8

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3100 Calorie Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Below is an example meal plan made for a diet of 3100 calories a day. This meal plan could be helpful for people who are looking to build muscle and are looking to eat a surplus of calories. It may also represent maintentance calories for some highly active men. While gaining weight, it's important to eat a clean and nutriend dense diet in order to stay healthy. Following a meal plan and doing meal prep can help to ensure you stay on track with that. If you are looking for a customized meal plan, with your own choice of macros and calories per day, get the Prospre app and generate your own diet plan.

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Day 1

Macronutrient Totals

Calories

3087

Protein

181.5 g

Fat

87.1 g

Carbs

424.7 g

Breakfast

Calories

773

Protein

26.6 g

Fat

14.8 g

Carbs

142.6 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Pear

Pear

135 g

Ingredients

Instructions

  1. Remove stem and wash before eating
Bagel

Bagel

1 Bagel

Lunch

Calories

545

Protein

56.4 g

Fat

11 g

Carbs

54 g

Pork Chops

Pork Chops

156.25 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!

Dinner

Calories

592

Protein

39.5 g

Fat

35.9 g

Carbs

31.8 g

Classic Chili

Classic Chili

387.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Roasted Cauliflower

Roasted Cauliflower

100 g

Ingredients

Instructions

  1. Preheat oven to 375 degrees.
  2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  3. Shake salt and pepper into the bowl and toss gently until evenly coated.
  4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  6. Serve warm or at room temperature, as a side dish.
Brussel Sprouts

Brussel Sprouts

85 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Snack

Calories

482

Protein

18.7 g

Fat

4.5 g

Carbs

100.8 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Raisins

Raisins

43 g

Ingredients

Instructions

Blueberries

Blueberries

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

462

Protein

22.7 g

Fat

19.9 g

Carbs

53.6 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Snack

Calories

233

Protein

17.6 g

Fat

1 g

Carbs

41.9 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Day 2

Macronutrient Totals

Calories

3057

Protein

165.2 g

Fat

97.6 g

Carbs

414.3 g

Breakfast

Calories

580

Protein

43.6 g

Fat

7.7 g

Carbs

91 g

Egg & Soldiers

Egg & Soldiers

158 g

Ingredients

Instructions

  1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Cottage Cheese

Cottage Cheese

181.25 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl

Lunch

Calories

583

Protein

30.6 g

Fat

30.8 g

Carbs

52.8 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Raisins

Raisins

32.25 g

Ingredients

Instructions

Dinner

Calories

576

Protein

32.7 g

Fat

24.2 g

Carbs

59.7 g

Classic Chili

Classic Chili

232.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

500

Protein

23 g

Fat

5.7 g

Carbs

97.9 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Strawberries

Strawberries

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Banana

Banana

1 Banana

Snack

Calories

462

Protein

22.7 g

Fat

19.9 g

Carbs

53.6 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Snack

Calories

356

Protein

12.6 g

Fat

9.3 g

Carbs

59.3 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Day 3

Macronutrient Totals

Calories

3063

Protein

200 g

Fat

97.3 g

Carbs

376.2 g

Breakfast

Calories

580

Protein

43.6 g

Fat

7.7 g

Carbs

91 g

Egg & Soldiers

Egg & Soldiers

158 g

Ingredients

Instructions

  1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Cottage Cheese

Cottage Cheese

181.25 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl

Lunch

Calories

545

Protein

56.4 g

Fat

11 g

Carbs

54 g

Pork Chops

Pork Chops

156.25 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!

Dinner

Calories

812

Protein

61.1 g

Fat

44.7 g

Carbs

47.6 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

Instructions

  1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Snack

Calories

481

Protein

11.2 g

Fat

12.4 g

Carbs

89.8 g

Ingredients

Instructions

  1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Raisins

Raisins

53.75 g

Ingredients

Instructions

Banana

Banana

1 Banana

Snack

Calories

288

Protein

6.9 g

Fat

3 g

Carbs

62.5 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!
Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Snack

Calories

357

Protein

20.8 g

Fat

18.5 g

Carbs

31.3 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Day 4

Macronutrient Totals

Calories

3011

Protein

175.7 g

Fat

97.7 g

Carbs

390.7 g

Breakfast

Calories

580

Protein

43.6 g

Fat

7.7 g

Carbs

91 g

Egg & Soldiers

Egg & Soldiers

158 g

Ingredients

Instructions

  1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Cottage Cheese

Cottage Cheese

181.25 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl

Lunch

Calories

621

Protein

40.5 g

Fat

37.9 g

Carbs

34.3 g

Classic Chili

Classic Chili

387.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Roasted Cauliflower

Roasted Cauliflower

125 g

Ingredients

Instructions

  1. Preheat oven to 375 degrees.
  2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  3. Shake salt and pepper into the bowl and toss gently until evenly coated.
  4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  6. Serve warm or at room temperature, as a side dish.
Brussel Sprouts

Brussel Sprouts

106.25 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Dinner

Calories

890

Protein

52.9 g

Fat

41.5 g

Carbs

81.1 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ham Sandwich

Ham Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

539

Protein

22.8 g

Fat

5.5 g

Carbs

109.2 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Raisins

Raisins

32.25 g

Ingredients

Instructions

Blueberries

Blueberries

156.25 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

273

Protein

14.2 g

Fat

4.4 g

Carbs

48.2 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Pear

Pear

180 g

Ingredients

Instructions

  1. Remove stem and wash before eating

Snack

Calories

108

Protein

1.7 g

Fat

0.7 g

Carbs

26.9 g

Blackberries

Blackberries

1 tsp

Ingredients

Instructions

  1. Wash berries with warm water before eating
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Day 5

Macronutrient Totals

Calories

3038

Protein

194.8 g

Fat

84 g

Carbs

405.6 g

Breakfast

Calories

580

Protein

43.6 g

Fat

7.7 g

Carbs

91 g

Egg & Soldiers

Egg & Soldiers

158 g

Ingredients

Instructions

  1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Cottage Cheese

Cottage Cheese

181.25 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl

Lunch

Calories

545

Protein

56.4 g

Fat

11 g

Carbs

54 g

Pork Chops

Pork Chops

156.25 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!

Dinner

Calories

684

Protein

34.5 g

Fat

38 g

Carbs

57.4 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Green Beans

Green Beans

106.25 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

240

Protein

11.7 g

Fat

0.9 g

Carbs

50.1 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Pear

Pear

135 g

Ingredients

Instructions

  1. Remove stem and wash before eating
Mango

Mango

93.75 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Snack

Calories

491

Protein

22.7 g

Fat

5.5 g

Carbs

96 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Pineapple

Pineapple

187.5 g

Ingredients

Instructions

  1. Slice and serve!

Snack

Calories

498

Protein

25.9 g

Fat

20.9 g

Carbs

57.1 g

Greek Yogurt

Greek Yogurt

187.5 g

Ingredients

Instructions

  1. Enjoy
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Day 6

Macronutrient Totals

Calories

3065

Protein

166.4 g

Fat

94.7 g

Carbs

424.5 g

Breakfast

Calories

419

Protein

12 g

Fat

1 g

Carbs

99 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Raisins

Raisins

53.75 g

Ingredients

Instructions

Dried Cranberries

Dried Cranberries

50 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.

Lunch

Calories

812

Protein

52.9 g

Fat

14.1 g

Carbs

120.9 g

Shrimp Stir Fry

Shrimp Stir Fry

500 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  3. Cover the pan again until finished.
  4. Serve on rice.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Steamed Broccoli

Steamed Broccoli

218.75 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Dinner

Calories

974

Protein

68.5 g

Fat

54.4 g

Carbs

64 g

Ingredients

Instructions

  1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  2. Drizzle vinaigrette and toss the salad.
  3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

Instructions

  1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Snack

Calories

404

Protein

8.5 g

Fat

12.5 g

Carbs

72.7 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Banana

Banana

1 Banana

Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!

Snack

Calories

223

Protein

6.9 g

Fat

11.7 g

Carbs

26 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

233

Protein

17.6 g

Fat

1 g

Carbs

41.9 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Day 7

Macronutrient Totals

Calories

3064

Protein

184.2 g

Fat

98.1 g

Carbs

394.5 g

Breakfast

Calories

419

Protein

12 g

Fat

1 g

Carbs

99 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Raisins

Raisins

53.75 g

Ingredients

Instructions

Dried Cranberries

Dried Cranberries

50 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.

Lunch

Calories

545

Protein

56.4 g

Fat

11 g

Carbs

54 g

Pork Chops

Pork Chops

156.25 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!

Dinner

Calories

854

Protein

63.9 g

Fat

44.9 g

Carbs

55.2 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

Instructions

  1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

429

Protein

18.8 g

Fat

4.7 g

Carbs

85.6 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Strawberries

Strawberries

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Banana

Banana

1 Banana

Snack

Calories

427

Protein

12.1 g

Fat

17.9 g

Carbs

60.8 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Pear

Pear

180 g

Ingredients

Instructions

  1. Remove stem and wash before eating
Almonds

Almonds

30 g

Ingredients

Instructions

Snack

Calories

390

Protein

21 g

Fat

18.6 g

Carbs

39.9 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Greek Yogurt

Greek Yogurt

150 g

Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Grocery List

Pre-fill your shopping cart: Buy ingredients on AmazonFresh

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

  • Ham (3 slice)

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Beef Products

Pork Products

  • Pork Chop (14.53 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

Breakfast Cereals

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