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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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3700 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.

This sample meal plan was created for a diet of 3700 calories a day. The high amount of calories make it suitable for bulking when competing in amateur bodybuilding. For a personalized meal plan, with your own macros, download our free app.

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Day 1

Macronutrient Totals

Calories

3689

Protein

234.1 g

Fat

119.1 g

Carbs

444.8 g

Breakfast

Calories

148

Protein

11.3 g

Fat

0.7 g

Carbs

25.6 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass 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.

Lunch

Calories

608

Protein

36.5 g

Fat

38.3 g

Carbs

38.1 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
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

677

Protein

55.6 g

Fat

20.7 g

Carbs

66.4 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
Spinach Salad

Spinach Salad

90.75 g

Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Dinner

Calories

781

Protein

42.8 g

Fat

22.1 g

Carbs

103.6 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.
Kale Salad

Kale Salad

77.25 g

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.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

326

Protein

8.6 g

Fat

4 g

Carbs

68.8 g

Oatmeal

Oatmeal

312.5 ml

Ingredients

Instructions

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

Berries

106.25 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Banana

Banana

1 Banana

Snack

Calories

814

Protein

56 g

Fat

18.2 g

Carbs

111.3 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Snack

Calories

335

Protein

23.3 g

Fat

15.1 g

Carbs

31 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Day 2

Macronutrient Totals

Calories

3657

Protein

246.7 g

Fat

112 g

Carbs

432.3 g

Breakfast

Calories

417

Protein

40.4 g

Fat

17.1 g

Carbs

25.7 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Ham

Ham

70 g

Ingredients

Instructions

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Lunch

Calories

769

Protein

44.1 g

Fat

28.5 g

Carbs

86.5 g

Chicken Stir Fry

Chicken Stir Fry

400 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Spinach Salad

Spinach Salad

121 g

Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

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

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

543

Protein

51.8 g

Fat

19.9 g

Carbs

39.9 g

Beef Top Loin

Beef Top Loin

150 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Sweet Potato

Sweet Potato

125 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.
Steamed Broccoli

Steamed Broccoli

175 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.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

694

Protein

35.4 g

Fat

22.4 g

Carbs

89.3 g

Shrimp Stir Fry

Shrimp Stir Fry

400 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.
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.
Green Beans

Green Beans

85 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.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

178

Protein

8.6 g

Fat

2.5 g

Carbs

33.3 g

Cheerios

Cheerios

28 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

313

Protein

14.6 g

Fat

4.4 g

Carbs

58.6 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Banana

Banana

1 Banana

Snack

Calories

743

Protein

51.8 g

Fat

17.2 g

Carbs

99 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Day 3

Macronutrient Totals

Calories

3673

Protein

257.8 g

Fat

117.8 g

Carbs

414 g

Breakfast

Calories

410

Protein

39.6 g

Fat

17.7 g

Carbs

23.4 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Ham

Ham

87.5 g

Ingredients

Instructions

Cottage Cheese

Cottage Cheese

108.75 g

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Lunch

Calories

943

Protein

53.1 g

Fat

32.3 g

Carbs

117.7 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

151.25 g

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.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Dinner

Calories

645

Protein

46 g

Fat

29.9 g

Carbs

47.9 g

Salmon

Salmon

156.25 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Kale Salad

Kale Salad

128.75 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.

Dinner

Calories

500

Protein

51.5 g

Fat

17 g

Carbs

35.9 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
Baked Potato

Baked Potato

125 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

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

282

Protein

7.1 g

Fat

3.3 g

Carbs

60.4 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

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

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Banana

Banana

1 Banana

Snack

Calories

150

Protein

8.7 g

Fat

0.4 g

Carbs

29.7 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Snack

Calories

743

Protein

51.8 g

Fat

17.2 g

Carbs

99 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Day 4

Macronutrient Totals

Calories

3728

Protein

234.7 g

Fat

118.5 g

Carbs

458 g

Breakfast

Calories

409

Protein

27 g

Fat

7.8 g

Carbs

61.4 g

Cheerios

Cheerios

35 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
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.
Greek Yogurt

Greek Yogurt

187.5 g

Lunch

Calories

484

Protein

56.7 g

Fat

10.8 g

Carbs

40.1 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
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.
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

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

851

Protein

43.7 g

Fat

27.2 g

Carbs

109.3 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.
Kale Salad

Kale Salad

128.75 g

Green Beans

Green Beans

85 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.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

486

Protein

29.2 g

Fat

30.6 g

Carbs

30.5 g

Grilled Chicken Salad

Grilled Chicken Salad

410 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
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

368

Protein

16.2 g

Fat

12.5 g

Carbs

52.8 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.

Snack

Calories

387

Protein

10.1 g

Fat

12.4 g

Carbs

64.9 g

Ingredients

Instructions

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

Banana

1 Banana

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Snack

Calories

743

Protein

51.8 g

Fat

17.2 g

Carbs

99 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Day 5

Macronutrient Totals

Calories

3649

Protein

234.1 g

Fat

116.7 g

Carbs

433 g

Breakfast

Calories

245

Protein

12.6 g

Fat

1 g

Carbs

50.6 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Berries

Berries

106.25 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Banana

Banana

1 Banana

Lunch

Calories

697

Protein

47.8 g

Fat

14 g

Carbs

93.1 g

Chicken Stir Fry

Chicken Stir Fry

500 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

780

Protein

58.6 g

Fat

29.4 g

Carbs

71.7 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
Spinach Salad

Spinach Salad

151.25 g

Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Dinner

Calories

516

Protein

36.8 g

Fat

23.9 g

Carbs

38.3 g

Salmon

Salmon

125 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.
Sweet Potato

Sweet Potato

125 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.

Snack

Calories

300

Protein

6.5 g

Fat

12 g

Carbs

47 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
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
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

368

Protein

20 g

Fat

19.2 g

Carbs

33.3 g

Almonds

Almonds

30 g

Ingredients

Instructions

Greek Yogurt

Greek Yogurt

150 g

Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Snack

Calories

743

Protein

51.8 g

Fat

17.2 g

Carbs

99 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Day 6

Macronutrient Totals

Calories

3645

Protein

238 g

Fat

111.6 g

Carbs

441.3 g

Breakfast

Calories

424

Protein

41.2 g

Fat

16.5 g

Carbs

28 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Ham

Ham

52.5 g

Ingredients

Instructions

Cottage Cheese

Cottage Cheese

181.25 g

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Lunch

Calories

920

Protein

51.7 g

Fat

32 g

Carbs

112.8 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

151.25 g

Steamed Broccoli

Steamed Broccoli

175 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.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Dinner

Calories

358

Protein

40.6 g

Fat

6.4 g

Carbs

35 g

Pork Chops

Pork Chops

125 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

125 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.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

618

Protein

39.1 g

Fat

24.2 g

Carbs

59.1 g

Salmon

Salmon

125 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.
Rice

Rice

1 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

300

Protein

6.5 g

Fat

12 g

Carbs

47 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
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
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

743

Protein

51.8 g

Fat

17.2 g

Carbs

99 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Snack

Calories

282

Protein

7.1 g

Fat

3.3 g

Carbs

60.4 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

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

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Banana

Banana

1 Banana

Day 7

Macronutrient Totals

Calories

3648

Protein

254 g

Fat

119.3 g

Carbs

407.2 g

Breakfast

Calories

436

Protein

24 g

Fat

25.1 g

Carbs

30 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

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
Milk

Milk

187.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Lunch

Calories

645

Protein

46 g

Fat

29.9 g

Carbs

47.9 g

Salmon

Salmon

156.25 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Kale Salad

Kale Salad

128.75 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.

Dinner

Calories

461

Protein

50.7 g

Fat

15.8 g

Carbs

29.5 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
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.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

819

Protein

47.9 g

Fat

23.3 g

Carbs

108.7 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

90.75 g

Steamed Broccoli

Steamed Broccoli

131.25 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.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Snack

Calories

124

Protein

1.6 g

Fat

0.6 g

Carbs

31.7 g

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Snack

Calories

842

Protein

62.2 g

Fat

18.3 g

Carbs

111.8 g

Ingredients

Instructions

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

Bagel

1 Bagel

Protein Shake

Protein Shake

312.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Snack

Calories

321

Protein

21.6 g

Fat

6.3 g

Carbs

47.6 g

Cheerios

Cheerios

28 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. 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 (16.15 slice)

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Beverages

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (13.81 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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