170 to 190 lb Male Meal Plan - Bulk

Breakfast
CALORIES PROTEIN CARBS FAT

3 egg whites 51 10.8 0.6 0.3

2 whole eggs 144 12.6 0.8 10
50 grams (measured dry) old fashioned oats 188 6.3 33.8 3.8
100 grams strawberries OR 50 grams blueberries 32 0.6 7.6 0.3
Approved seasonings and sweeteners 10 0 1.3 0
300 ml orange juice OR apple juice 138 2.5 32.5 0

Total 563 32.8 76.6 14.4

Snack
CALORIES PROTEIN CARBS FAT

1 scoop whey in water 120 24 3 1

1 large apple (140 grams) 121 1.4 31.1 0.4
15 grams almonds OR peanuts 87 3.2 3 7.6

Total 328 28.6 37.1 9

Lunch
CALORIES PROTEIN CARBS FAT

85 grams ground chicken OR 85 grams 99% fat free

ground turkey 91 19.7 0 1.2
1 whole wheat tortilla 130 4 22 3
170 grams canned refried beans 141 8.2 23.3 1.9
40 grams brown rice 145 3 30.5 1.1
Lettuce and tomato 10 0 1 0
15 grams butter OR 50 grams sour cream 107 0 0 12.2
Approved sauces and seasonings 15 0 3 0

Total 639 34.9 79.8 19.4

 170 to 190 lb Male Meal Plan - Bulk

Pre Workout Shake

CALORIES PROTEIN CARBS FAT

1.5 scoops whey 180 36 4.5 1.5

250 ml rice milk 127 1.1 26.4 2.1
2 large bananas OR apples (280 grams) 242 2.9 62.2 0.9

Total 549 40 93.1 4.5

WORKOUT

Post Workout Dinner

CALORIES PROTEIN CARBS FAT

110 grams chicken breast, trimmed of fat OR 110 grams

turkey breast 118 25.5 0 1.5
240 grams sweet potato OR 260 grams white potato 207 3.7 48.4 0.2
100 grams vegetables (broccoli, cauliflower, onions) 34 2.8 6.6 0.3
15 grams butter OR 50 grams sour cream 107 0 0 12.2
Approved sauces and seasonings 25 1.2 6.5 0

Total 491 33.2 61.5 14.2

Dessert
CALORIES PROTEIN CARBS FAT

2 servings Peach Cobbler from The Shredded Chef 322 24 56 2

Total 322 24 56 2

Totals 2892 193.5 404.1 63.5

Target 2896 190 389.2 64.4
 170 to 190 lb Male Meal Plan - Bulk

Approved Sauces, Seasonings

& Sweeteners

Sauces Seasonings

Lemon juice Cinnamon

Salsa Nutmeg

Hot sauce Cilantro

BBQ sauce Dry seasonings of your

choice (for ex. Salt,
Ketchup
pepper, dried basil, etc.)
Mustard

Sriracha
Sweeteners
Soy sauce
Vanilla extract
A1
Stevia
Teriyaki

Worcestershire sauce