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Thursday, June 12, 2014

Daily Bulking Diet Meal Plan


PROTEIN SHAKE (BEFORE WORKOUT)

• 2 Scoops Chocolate Whey Isolate
• 2 TBSP peanut butter
• Ice
• 2 Cups Unsweetened Almond Milk
• 1 Banana
• 1/2 Cup (or packet) of Oatmeal
TOTAL = 790cal, 21g fat, 75g carbohydrates, 80g protein

PROTEIN SHAKE (AFTER WORKOUT)

• 2 Scoops Chocolate Whey Isolate
• 3 TBSP Chocolate Syrup
• 2 Cups Fat Free Milk

TOTAL = 600cal, 3g fat, 60g carbohydrates, 66g protein


BREAKFAST

• 2 slices Ezekiel bread — 160cal, 1g fat, 30g carbohydrates, 6g fiber, 8g protein
• 2 TBSP peanut butter — 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7 protein
• 4 slices extra lean turkey bacon — 80cal, 2g fat, 12g protein
• 4 egg wholes — 286cal, 19g fat, 1.4g carbohydrates, 25.1g protein

TOTAL = 714cal, 38g fat, 38.3g carbohydrates, 52.8g protein

SNACK (or replace favorite weight gainer)

• 1 large apple — 120cal, 31.8g carbohydrates, 5.5g fiber, 23g sugars
• 2 Tbsp peanut butter — 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7g protein

TOTAL = 308cal, 16g fat, 38.7g carbohydrates, 13g protein


LUNCH

• 7oz. 93%lean ground turkey — 466cal, 26.1g fat, 54.3g protein
• 1 cup marinara sauce — 129cal, 3.9g fat, 19.9g carbohydrates, 4.8g fiber, 3.7g protein
• 2 cup brown rice — 437cal, 3.2g fat, 91.7g carbohydrates, 7g fiber, 9g protein
• 1 cup raw broccoli — 30cal, 5.8g carbohydrates, 2.3g fiber, 1.5g sugar, 2.5g protein TOTAL = 1,062cal, 33.2g fat, 117.4g carbohydrates, 69.5g protein SNACK (or replace with favorite weight gainer)
• 2 cup low fat cottage cheese — 326cal, 4.6g fat, 12.2g carbohydrates, 56g protein
• 1 oz. walnuts — 185cal, 18.5g fat, 3.9g carbohydrates, 1.9g fiber, 4.3g protein

TOTAL = 511cal, 23.1g fat, 16.1g carbohydrates, 60.3g protein


DINNER

• 8 oz. salmon — 466cal, 27.9g fat, 49.9g protein
• 2 cups whole wheat couscous — 440cal, 3g fat, 96g carbohydrates, 10g fiber, 18g protein
• 2 cups spinach — 14cal, 2.2g carbohydrates,1.3g fiber, 1.7g protein
• 1.5 oz. low fat balsamic vinaigrette — 35cal, 2.5g fat, 3g carbohydrates

TOTAL = 945cal, 33.4g fat, 83.2g carbohydrates, 69.6g protein


SNACK

• 1 cup non fat Greek yogurt — 120cal, 7g carbohydrates, 22g protein
• 2 scoop casein protein — 260cal, 4g fat, 6g carbohydrates, 48g protein
TOTAL = 380cal, 4g fat, 13g carbohydrates, 70g protein

DAILY TOTAL =

5,425 calories, 147.7g fat, 306.7g carbohydrates, 325.9g protein, 44g fiber