FEMALE FLEXIBLE DIET BULK (120-140 LB)

All items should be measured raw/uncooked/dry unless indicated otherwise.

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Meal Food Calories Protein Carbs Fat
4 egg whites (large - 33 grams each) 69 14.4 1 0.2
50 grams spinach OR 50 grams tomato 12 1.5 1.8 0.2
50 grams mushrooms OR 50 grams bell pepper 11 1 2 0.2
Breakfast 2 slices whole grain bread 217 11 35.5 3.5
1

5 grams butter (for food or cooking) 36 0 0 4.1

Hot sauce, dry seasonings (if desired) 4 0 1 0
0-calorie cooking spray 15 0 0 1.5
Total Meal 1 364 27.9 41.3 9.7
100 grams chicken breast, trimmed of fat OR 130 grams tilapia 108 20.3 0 3
120 grams sweet yellow corn (kernels cut off cob) OR 30 grams dried
106 3.6 24.8 1
(sweetened) cherries or cranberries OR 100 grams pickled beets
Salad (100 grams kale OR 100 grams cress OR 140 grams arugula OR
150 grams spinach OR 200 grams romaine lettuce, 100 grams 88 5 16.7 1.9
Lunch tomato, 100 grams cucumber, 50 grams carrots)
2

45 grams avocado 74 0.9 3.8 7

1 teaspoon olive oil OR avocado oil (for cooking or dressing) 40 0 0 4.5
2 tablespoons balsamic vinegar 28 0.2 5.5 0
Hot sauce, lemon juice, dry seasonings (if desired) 6 0.2 1.5 0.1
Total Meal 2 450 30.2 52.3 17.5
140 grams Fage® Total 0% Greek yogurt 75 15 4.1 0
Pre 50 grams granola 226 4.5 36.3 7.4
Workout
150 grams strawberries OR 75 grams blueberries 48 1 11.5 0.3
3

Snack
Cinnamon, nutmeg, vanilla extract, stevia (if desired) 12 0.1 2.1 0.8
Total Meal 3 361 20.6 54 8.5

Workout/Cardio
1 scoop whey protein (recommend Legion Whey+) 120 22 4 2
240 ml unsweetened almond milk 37 1 3.2 2.3
Post
Workout 1 medium banana (126 grams) OR 1 medium apple (200 grams) OR
112 1.4 28.8 0.4
160 grams grapes
4

Shake
220 grams mixed berries (strawberries, raspberries, blueberries,
125 1.5 26.7 0.8
blackberries)
Total Meal 4 394 25.9 62.7 5.5
100 grams shrimp OR 100 grams chicken breast, trimmed of fat
85 20.1 0 0.5
(leave out oil/butter if having chicken)
80 grams (measured dry) brown rice OR white rice 294 6 61 2.6
125 grams cauliflower OR 150 grams asparagus OR 100 grams green
31 2.4 6.2 0.4
Dinner beans
5

1 teaspoon olive oil OR 5 grams butter (leave out if having chicken) 40 0 0 4.5
1 tablespoon teriyaki sauce (18 grams) OR 4 tablespoons soy sauce
32 2.2 5.6 0
(64 grams), dry seasonings (if desired)
50 grams ice cream (chocolate or vanilla) 108 1.9 14.1 5.5
Total Meal 5 590 32.6 86.9 13.5
Calories Protein Carbs Fat
Target 2150 135 g 295 g 50 g
Totals 2159 137.2 297.2 54.7