FEMALE FLEXIBLE DIET BULK (140-160 LB)

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

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Meal Food Calories Protein Carbs Fat
1 serving (53 grams) Kodiak Power Cakes Buttermilk Flapjack &
190 14 30 2
Waffle Mix (mixed with milk and eggs below)
120 ml skim milk 42 4.2 6 0
Breakfast 1 whole egg (large - 50 grams) 72 6.3 0.4 4.8
1

30 grams maple syrup 78 0 20.1 0

200 grams grapefruit OR 225 grams honeydew melon OR 1 large
84 1.5 21.3 0.3
orange (184 grams)
Total Meal 1 466 26 77.8 7.1
85 grams 95% lean ground beef OR 100 grams chicken breast,
117 18.2 0 4.3
trimmed of fat
2 medium taco shells (about 12 centimeters in diameter, 13 grams
138 3.7 22.2 5.8
each) OR 1 medium tortilla (45 grams)
30 grams (measured dry) brown rice 110 2.3 22.9 1
Lunch 50 grams (measured dry) black beans OR 180 grams traditional
(Tacos OR 170 10.9 31.1 0.7
refried beans (canned)
2

Burrito) 15 grams low fat cheddar cheese OR 15 grams mozzarella cheese 47 4.1 0.4 3.1
100 grams tomato, romaine lettuce 18 0.9 3.9 0.2
20 grams avocado OR 15 grams sour cream (leave out if having beef) 33 0.4 1.7 3.1
1 tablespoon Sriracha (20 grams) OR 3 tablespoons salsa (45 grams),
18 0.4 3.7 0.2
hot sauce, lemon juice, dry seasonings (if desired)
Total Meal 2 651 40.9 85.9 18.4
130 grams 2% cottage cheese 105 13.6 6.2 3
Afternoon Salt, pepper, stevia (if desired) 0 0 0 0
Snack 1 medium apple (200 grams) OR 210 grams pineapple 104 0.5 27.6 0.3
3

30 grams Crunchmaster Multi Seed Original crackers 140 3 20 5

Total Meal 3 349 17.1 53.8 8.3
110 grams 95% lean ground beef OR 100 grams 99% fat free ground
151 23.6 0 5.5
turkey
55 grams (measured dry) pasta OR 1 bun (74 grams) Wonder® Jumbo
204 7.2 41.1 0.9
Seeded Hamburger Buns
Pre
Workout 120 ml tomato pasta sauce OR 3 tablespoons ketchup (51 grams) 66 1.8 9.8 2.1
Dinner 15 grams grated parmesan cheese OR 20 grams low fat cheddar
63 4.3 2.1 4.2
4

(Spaghetti OR cheese OR mozzarella cheese

Hamburger) 150 grams broccoli OR 160 grams green beans OR 125 grams
51 4.2 10 0.6
Brussels sprouts
0-calorie cooking spray 15 0 0 1.5
Hot sauce, dry seasonings (if desired) 6 0.2 1.5 0.1
Total Meal 4 556 41.3 64.5 14.9

Workout/Cardio
1 scoop casein protein (recommend Legion Casein+) 140 26 5 2
120 ml unsweetened almond milk plus water 19 0.6 1.6 1.2
Post 1 medium banana (126 grams) OR 1 medium apple (200 grams) OR
Workout 160 grams grapes OR 190 grams mixed berries (strawberries, 112 1.4 28.8 0.4
5

Shake raspberries, blueberries, blackberries)

2 Nabisco Chips Ahoy! Original Chocolate Chip Cookies (22 grams) OR
107 0.7 14.7 5.3
2 Oreo cookies (23 grams)
Total Meal 5 378 28.7 50.1 8.9
Calories Protein Carbs Fat
Target 2400 150 g 330 g 55 g
Totals 2400 154 332.1 57.6