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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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3200 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 3200 calories a day. This meal plan could be helpful to follow for anyone looking to bulk up and build muscle. It may also represent maintentance calories for some highly active men. It's important to still eat a clean and healthy diet while trying to gain weight. Following a meal plan and doing meal prep can help to ensure you stay on track with that. If you are looking for a more custom meal plan, with your own choice of macros and calories per day, get the Prospre app.

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Day 1

Macronutrient Totals

Calories

3163

Protein

172.1 g

Fat

100.8 g

Carbs

425.4 g

Breakfast

Calories

411

Protein

30.7 g

Fat

12.5 g

Carbs

46.3 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.
Ham

Ham

87.5 g

Ingredients

Instructions

Oatmeal

Oatmeal

312.5 ml

Ingredients

Instructions

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

Strawberries

93.75 g

Ingredients

Instructions

  1. Wash and enjoy.

Lunch

Calories

796

Protein

50.2 g

Fat

39.9 g

Carbs

66 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.
Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Asparagus

Asparagus

106.25 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

605

Protein

38.4 g

Fat

31.5 g

Carbs

43.9 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!
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.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

657

Protein

25.1 g

Fat

14.1 g

Carbs

116.4 g

Ingredients

Instructions

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

Toast

43 g

Ingredients

Instructions

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

Dried Cranberries

50 g

Ingredients

Instructions

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

Snack

Calories

286

Protein

13.7 g

Fat

1 g

Carbs

60.4 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Cantaloupe

Cantaloupe

218.75 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Banana

Banana

1 Banana

Snack

Calories

408

Protein

14 g

Fat

1.8 g

Carbs

92.4 g

Raisin Bran

Raisin Bran

310 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
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.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Day 2

Macronutrient Totals

Calories

3196

Protein

178.1 g

Fat

102.3 g

Carbs

432.8 g

Breakfast

Calories

311

Protein

12.1 g

Fat

3.6 g

Carbs

63.5 g

Cheerios

Cheerios

35 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Grapes

Grapes

112.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Lunch

Calories

550

Protein

58 g

Fat

16.6 g

Carbs

42.5 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
Baked Potato

Baked Potato

156.25 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.
Edamame

Edamame

63.75 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

796

Protein

50.2 g

Fat

39.9 g

Carbs

66 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.
Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Asparagus

Asparagus

106.25 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

481

Protein

17.9 g

Fat

2.7 g

Carbs

106.7 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Blueberries

Blueberries

156.25 g

Ingredients

Instructions

  1. Wash and 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.

Snack

Calories

444

Protein

10.8 g

Fat

18.8 g

Carbs

67.9 g

Dried Cranberries

Dried Cranberries

50 g

Ingredients

Instructions

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

Cantaloupe

218.75 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Mixed Nuts

Mixed Nuts

37.5 g

Ingredients

Instructions

Snack

Calories

614

Protein

29.1 g

Fat

20.7 g

Carbs

86.2 g

Ingredients

Instructions

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

Ingredients

Instructions

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

Day 3

Macronutrient Totals

Calories

3143

Protein

192.3 g

Fat

98.3 g

Carbs

402.6 g

Breakfast

Calories

659

Protein

47.1 g

Fat

15.8 g

Carbs

87.2 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
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

567

Protein

53.7 g

Fat

16.3 g

Carbs

51.1 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
Kale Salad

Kale Salad

77.25 g

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.
Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

781

Protein

49 g

Fat

38.9 g

Carbs

65.2 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.
Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

396

Protein

18.1 g

Fat

5.6 g

Carbs

74.8 g

Greek Yogurt

Greek Yogurt

187.5 g

Ingredients

Instructions

  1. Enjoy
Blueberries

Blueberries

156.25 g

Ingredients

Instructions

  1. Wash and enjoy.
Pear

Pear

225 g

Ingredients

Instructions

  1. Remove stem and wash before eating

Snack

Calories

423

Protein

17.3 g

Fat

18.5 g

Carbs

54.1 g

Mixed Nuts

Mixed Nuts

37.5 g

Ingredients

Instructions

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.

Snack

Calories

317

Protein

7.1 g

Fat

3.2 g

Carbs

70.2 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

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

Strawberries

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Raisins

Raisins

43 g

Ingredients

Instructions

Day 4

Macronutrient Totals

Calories

3177

Protein

173.4 g

Fat

101.1 g

Carbs

430.8 g

Breakfast

Calories

655

Protein

36 g

Fat

19.1 g

Carbs

91.6 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

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Greek Yogurt

Greek Yogurt

112.5 g

Lunch

Calories

855

Protein

54.2 g

Fat

45.9 g

Carbs

64.9 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
Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

557

Protein

53 g

Fat

16.3 g

Carbs

49.2 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
Kale Salad

Kale Salad

77.25 g

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.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

347

Protein

7.6 g

Fat

3 g

Carbs

78.4 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

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

Raisins

43 g

Ingredients

Instructions

Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Snack

Calories

408

Protein

14 g

Fat

1.8 g

Carbs

92.4 g

Raisin Bran

Raisin Bran

310 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
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.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Snack

Calories

355

Protein

8.6 g

Fat

15 g

Carbs

54.3 g

Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

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

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Day 5

Macronutrient Totals

Calories

3178

Protein

177.8 g

Fat

96.1 g

Carbs

432.6 g

Breakfast

Calories

579

Protein

33.3 g

Fat

7 g

Carbs

103.9 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Strawberries

Strawberries

156.25 g

Ingredients

Instructions

  1. Wash and enjoy.
Greek Yogurt

Greek Yogurt

187.5 g

Lunch

Calories

538

Protein

54.1 g

Fat

13.8 g

Carbs

49.6 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
Baked Potato

Baked Potato

156.25 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.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.
Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

810

Protein

46.8 g

Fat

27.2 g

Carbs

97.5 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.
Spinach Salad

Spinach Salad

121 g

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

352

Protein

11 g

Fat

12.6 g

Carbs

53.6 g

Ingredients

Instructions

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

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Snack

Calories

543

Protein

24.9 g

Fat

19.7 g

Carbs

74 g

Ingredients

Instructions

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

Ingredients

Instructions

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

Snack

Calories

356

Protein

7.7 g

Fat

15.8 g

Carbs

54 g

Almonds

Almonds

30 g

Ingredients

Instructions

Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

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

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Day 6

Macronutrient Totals

Calories

3161

Protein

183.6 g

Fat

102.1 g

Carbs

401.2 g

Breakfast

Calories

659

Protein

47.1 g

Fat

15.8 g

Carbs

87.2 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
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

789

Protein

36.7 g

Fat

39.2 g

Carbs

80.4 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

156.25 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.
Corn on the Cob

Corn on the Cob

0.75 Serving

Ingredients

Instructions

  1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  2. Cook in the microwave for 5 minutes.
  3. Carefully remove paper towel, and enjoy!
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

557

Protein

53 g

Fat

16.3 g

Carbs

49.2 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
Kale Salad

Kale Salad

77.25 g

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.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

555

Protein

20.9 g

Fat

13 g

Carbs

95.9 g

Ingredients

Instructions

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

Snack

Calories

186

Protein

14.4 g

Fat

4.3 g

Carbs

23.9 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Blackberries

Blackberries

1 tsp

Ingredients

Instructions

  1. Wash berries with warm water before eating

Snack

Calories

415

Protein

11.5 g

Fat

13.5 g

Carbs

64.6 g

Bagel

Bagel

1 Bagel

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.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 7

Macronutrient Totals

Calories

3124

Protein

188.7 g

Fat

101.7 g

Carbs

399.1 g

Breakfast

Calories

590

Protein

40.3 g

Fat

10.9 g

Carbs

90.9 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.
Ham

Ham

87.5 g

Ingredients

Instructions

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Plum

Plum

100 g

Ingredients

Instructions

  1. Wash before eating.

Lunch

Calories

785

Protein

49.8 g

Fat

39.7 g

Carbs

63.4 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.
Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Asparagus

Asparagus

106.25 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Bell Peppers

Raw Bell Peppers

63.75 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

478

Protein

50.4 g

Fat

12.1 g

Carbs

41.1 g

Chicken Breast

Chicken Breast

150 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 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.
Boiled Carrots

Boiled Carrots

106.25 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.

Snack

Calories

543

Protein

24.9 g

Fat

19.7 g

Carbs

74 g

Ingredients

Instructions

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

Ingredients

Instructions

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

Snack

Calories

355

Protein

8.6 g

Fat

15 g

Carbs

54.3 g

Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

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

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Snack

Calories

373

Protein

14.7 g

Fat

4.3 g

Carbs

75.4 g

Greek Yogurt

Greek Yogurt

150 g

Raisins

Raisins

43 g

Ingredients

Instructions

Pear

Pear

180 g

Ingredients

Instructions

  1. Remove stem and wash before eating

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  • Pork Chop (18.17 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

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