YOUR JOURNEY STARTS HERE!
Does gaining weight seem impossible? Have you spent countless hours searching the web for ways to
gain weight as well as muscle? Are you getting frustrated and discouraged with your results? If you are,
you’re not alone. Over the years I have went through dozens of meal plans and bodybuilding programs
claiming to help me gain weight and muscle, only to leave me disappointed. I could never understand
why I wasn’t getting the results they claimed I should have. Why?
WHAT I LEARNED
The one thing that stayed consistent throughout all of the plans I read was if you want to get big you
have to eat big. I know it’s a simplistic concept but it’s true. I always believed I was eating enough to
gain weight but the simple fact was I wasn’t. As a Hardgainer (someone who has trouble gaining
weight) you have to eat. To track my calories, I used a free calorie tracker (there are several apps to
choose from) but it was a huge help for me in gaining weight. After years of trial and error I began
creating meal plans for myself from 3,000 calories up to 4,500 calories a day and figured out what I need
to eat to gain weight. The biggest thing to keep in mind is that everyone’s body is different, what works
for one might not work for another.
This meal plan has helped me to gain weight and I’m confident it will help you as well. Be sure to
incorporate weight training along with this meal plan, you want to make sure you’re putting all those
extra calories to good use. Consistency will be key, there are going to be times when you don’t feel like
eating or might not even be that hungry but you need to fight through it. I can’t tell you it will be easy
but I can tell you when you look back it will be worth it.
Disclaimer: Please understand I’m not a registered dietician or a nutritionist. I don’t have any certifications or formal training when it comes to
developing meal plans. I have created several meal plans which have helped me to pack on weight and want to share those to help others. But if
you have any issues or concerns after following this plan please consult with your doctor, Jeff Taylor (Water Jug Fitness) cannot be held liable.
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Table of Contents
Bulking Meal Prep – 4,400 Calories A Day For Less Than $70 A Week................ 2
Start With The Groceries ............................................................................................................... 2
Cooking Utensils Required .......................................................................................................... 3
Supplements......................................................................................................................................... 4
Cooking Directions........................................................................................................................... 4
Ready To Package .......................................................................................................................... 6
Video Links ............................................................................................................................................. 6
Monday ................................................................................................................................................... 7
Tuesday.................................................................................................................................................... 9
Wednesday........................................................................................................................................ 11
Thursday ............................................................................................................................................... 13
Friday ...................................................................................................................................................... 15
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2
Bulking Meal Prep – 4,400 Calories A Day For
Less Than $70 A Week
Food
Start With The Groceries
Cost
5 Bananas
$1.07
Classic Fruit Medley (3 Lb.)
$7.99
2 Packages Everything Bagels
$4.00
2 (16 Oz.) Packages Whole Grain Brown
Rice
$1.78
Extra Virgin Olive Oil (8.5 FL Oz.)
$3.19
Mayo With Olive Oil (12 FL Oz.)
$2.19
Walnuts (16 OZ.)
$3.99
5 Cans Chunk Light Tuna In Water
$3.45
2 Dozen Large Eggs
$3.98
3 (1 Lb.) Packages 93% Lean 7% Fat
Honeysuckle Ground Turkey (3 Lb. Total)
$12.57
(5 Lbs.) Boneless Skinless Chicken Breasts
$9.53
5 (12 Oz.) Bags Frozen Broccoli Cuts
$5.00
2 Cartons 2% Milk
$2.00
Cream Cheese (8 Oz.)
$1.69
Large Container Low-Fat 2% Cottage
Cheese (16 Oz.)
$1.25
Small Container 4% Cottage Cheese (16
Oz.)
$1.25
Frank’s Red Hot (5 FL Oz.)
$1.37
Gallon of water
$0.89
GRAND TOTAL
$67.19
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3
Cooking Utensils Required
1 - 14 Inch Cooking Pan
Food Scale
2 - 12 Quart Cooking Pots
Strainer
1 - 3 Quart Cooking Pot
10 - Meal Prep Containers
Cutting Board
Measuring Cup Set
Tinfoil
Rice Cooker
Knife Set
1 - 9-Inch x 13-Inch Baking Dish
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Slotted Spoon
Spatula
Supplements
Optimum Nutrition
100% Whey Gold Standard
Optimum Nutrition
Amino Energy
Optimum Nutrition
Creatine Powder
Cooking Directions
Chicken
1. Preheat oven to 425 degrees F.
2. Cover cooking pan in tinfoil.
3. In a strainer, rinse chicken.
4. Place chicken on a cutting board and trim off any excess fat.
5. Cut the chicken breast in half to help it cook faster and place it
in your cooking pan.
6. Place chicken in cooking pan with small separation between
each piece
7. Add desired seasoning (Frank’s Red Hot).
8. Place in the oven for 25 minutes.
9. When there is about 10 minutes left, take the chicken out and flip
each piece to ensure its cooking evenly.
10. Place back in oven for the remaining 9 - 10 minutes.
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5
11. Always check to make sure the chicken is cooked thoroughly.
Cut a few pieces of chicken open and make sure there is no
pink, see video.
Ground Turkey
1. In a large cooking skillet add 2 Tbsp. Extra Virgin Olive Oil
2. Turn the stove to a medium high heat.
3. After the skillet has had a chance to heat up for a couple of
minutes add the 3 packages of ground turkey.
4. With a spatula, mix the ground turkey together.
5. Add desired seasoning. (Salt, Pepper, Frank’s Red Hot)
6. Place a lid on it and let it cook for 5 minutes.
7. After 5 minutes, with a spatula, mix the ground turkey again to
ensure it is cooking evenly.
8. Cook for an additional 10 minutes or until there is no red showing
in ground turkey, see video.
Rice (Rice Cooker)
1. Put bag of rice in rice cooker.
2. Add water to the max line in rice cooker.
3. The rice cooker will do the rest!
4. Keep in mind, your rice cooker may be slightly different. The best
way to tell if the rice is cooked, use a fork and taste a few of the
pieces. Before you taste it though, give it a few minutes to cool.
The rice should be soft but not mushy.
Rice (On Stove)
1. Put bag of rice in medium size cooking pot.
2. Add 5 cups of water.
3. Place on stove and cook on a medium high heat for 15 – 20
minutes.
4. The best way to tell if the rice is cooked, use a fork and taste a
few of the pieces. Before you taste it though, give it a few
minutes to cool. The rice should be soft but not mushy.
Broccoli
1. Place 5 packages of broccoli in large cooking pot.
2. Fill with water until fully submerged.
3. Cook on medium high heat for 20 minutes.
Eggs
1. Place eggs in large cooking pot.
2. Fill with water until eggs are fully submerged (should be at least
an inch of water covering the eggs).
3. Cook on medium high until boiling.
4. Once boiling, turn to low and cook for an additional 15 minutes.
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5. Dump the hot water.
6. Add cold water and ice cubes to chill.
7. Wait 10 minutes and peel.
Ready To Package
Now that you have all the food cooked lets package it up!
Meal One (5 Containers)
• 8 Oz. 93/7 Ground Turkey
• 1 1/3 Cups Brown Rice
• 2 Cups Broccoli
• 1 Tbsp. Frank’s Red Hot
• 1 Tbsp. Extra Virgin Olive Oil
Meal Two (5 Containers)
• 8 oz. Boneless Skinless Chicken Breasts
• 1 1/3 Cups Brown Rice
• 2 Cup Broccoli
• 1 Tbsp. Frank’s Red Hot
• 1 Tbsp. Extra Virgin Olive Oil
Video Links
•
•
•
Bulking Meal Prep – 4,400 Calories A Day For Less Than $70 A Week:
Groceries
Bulking Meal Prep – 4,400 Calories A Day For Less Than $70 A Week:
Time To Eat
Bulking Meal Prep – 4,400 Calories A Day For Less Than $70 A Week:
Prep And Pack
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7
Monday
Protein ==PP
Protein
Carbohydrates
= C= C
Carbohydrates
Fats ==FF
Fats
When you feel like quitting think about why you started!
BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)
Food
Serving Size
Banana
1
Walnuts
1 Oz.
Everything Bagel
1
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)
Food
Serving Size
93/7 Ground
Turkey
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Personal Notes:
LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)
Food
Serving Size
Chunk Light Tuna
In Water
4 Oz.
Everything Bagel
1
Mayo With Olive
Oil
1 Tbsp.
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Classic Fruit
Medley
1 Cup
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
Scoops Amino Energy in ½ gallon of water. See video for
more information about mixing these.
www.waterjugfitness.com
8
PRE WORKOUT SHAKE: 5:15 – 5:30PM (155 CALORIES P-0G/C-39G/F-0G)
Food
Serving Size
Now Foods
Dextrose Powder
4 Tbsp.
Optimum Nutrition
Amino Energy
3 Scoops
Optimum Nutrition
Creatine Powder
1 Tsp.
Personal Notes:
I workout around 5:45 or 6:00PM till 7:00 or 7:30PM
POST WORKOUT SHAKE: 7:00PM – 7:30PM (190 CALORIES P-24G/C-21G/F-1G)
Food
Serving Size
Now Foods
Dextrose Powder
2 Tbsp.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)
Food
Serving Size
Boneless Skinless
Chicken Breast
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Franks Red Hot
1 Tbsp.
2% Milk
8 Oz.
Personal Notes:
SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)
Food
Serving Size
2% Low Fat
Cottage Cheese
¼ Cup
4% Cottage
Cheese
½ Cup
Walnuts
1 Oz.
Classic Fruit
Medley
½ Cup
Everything Bagel
½
Personal Notes:
TOTAL CALORIES = 4,452
Protein (g) = 319
Personal Notes:
Carbs (g) = 470
Fats (g) = 154
www.waterjugfitness.com
9
Tuesday
Protein ==PP
Protein
Carbohydrates
= C= C
Carbohydrates
Fats ==FF
Fats
BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)
Food
Serving Size
Banana
1
Walnuts
1 Oz.
Everything Bagel
1
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)
Food
Serving Size
93/7 Ground
Turkey
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Personal Notes:
LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)
Food
Serving Size
Chunk Light Tuna
In Water
4 Oz.
Everything Bagel
1
Mayo With Olive
Oil
1 Tbsp.
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Classic Fruit
Medley
1 Cup
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
Scoops Amino Energy in ½ gallon of water. See video for
more information about mixing these.
www.waterjugfitness.com
10
PRE WORKOUT SHAKE: 5:15 – 5:30PM (155 CALORIES P-0G/C-39G/F-0G)
Food
Serving Size
Now Foods
Dextrose Powder
4 Tbsp.
Optimum Nutrition
Amino Energy
3 Scoops
Optimum Nutrition
Creatine Powder
1 Tsp.
Personal Notes:
I workout around 5:45 or 6:00PM till 7:00 or 7:30PM
POST WORKOUT SHAKE: 7:00PM – 7:30PM (190 CALORIES P-24G/C-21G/F-1G)
Food
Serving Size
Now Foods
Dextrose Powder
2 Tbsp.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)
Food
Serving Size
Boneless Skinless
Chicken Breast
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Franks Red Hot
1 Tbsp.
2% Milk
8 Oz.
Personal Notes:
SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)
Food
Serving Size
2% Low Fat
Cottage Cheese
¼ Cup
4% Cottage
Cheese
½ Cup
Walnuts
1 Oz.
Classic Fruit
Medley
½ Cup
Everything Bagel
½
Personal Notes:
TOTAL CALORIES = 4,452
Protein (g) = 319
Personal Notes:
Carbs (g) = 470
Fats (g) = 154
www.waterjugfitness.com
11
Wednesday
How bad do you want it?
Protein ==PP
Protein
Carbohydrates
= C= C
Carbohydrates
Fats ==FF
Fats
BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)
Food
Serving Size
Banana
1
Walnuts
1 Oz.
Everything Bagel
1
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)
Food
Serving Size
93/7 Ground
Turkey
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Personal Notes:
LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)
Food
Serving Size
Chunk Light Tuna
In Water
4 Oz.
Everything Bagel
1
Mayo With Olive
Oil
1 Tbsp.
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Classic Fruit
Medley
1 Cup
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
Scoops Amino Energy in ½ gallon of water. See video for
more information about mixing these.
www.waterjugfitness.com
12
PRE WORKOUT SHAKE: 5:15 – 5:30PM (155 CALORIES P-0G/C-39G/F-0G)
Food
Serving Size
Now Foods
Dextrose Powder
4 Tbsp.
Optimum Nutrition
Amino Energy
3 Scoops
Optimum Nutrition
Creatine Powder
1 Tsp.
Personal Notes:
I workout around 5:45 or 6:00PM till 7:00 or 7:30PM
POST WORKOUT SHAKE: 7:00PM – 7:30PM (190 CALORIES P-24G/C-21G/F-1G)
Food
Serving Size
Now Foods
Dextrose Powder
2 Tbsp.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)
Food
Serving Size
Boneless Skinless
Chicken Breast
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Franks Red Hot
1 Tbsp.
2% Milk
8 Oz.
Personal Notes:
SNACK: 10:00 – 10:30PM (405 CALORIES P-29G/C-24G/F-23G)
Food
Serving Size
2% Low Fat
Cottage Cheese
1 Cup
Walnuts
1 Oz.
Classic Fruit
Medley
½ Cup
Personal Notes:
TOTAL CALORIES = 4,347
Protein (g) = 320
Personal Notes:
Carbs (g) = 448
Fats (g) = 151
Additional Note: You will notice this day has less calories than the others. That’s because
one of the days will be a rest day (a day you do not go to the gym) and on that day you
will eat a few less calories.
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13
Thursday
Protein ==PP
Protein
Carbohydrates
= C= C
Carbohydrates
Fats ==FF
Fats
BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)
Food
Serving Size
Banana
1
Walnuts
1 Oz.
Everything Bagel
1
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)
Food
Serving Size
93/7 Ground
Turkey
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Personal Notes:
LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)
Food
Serving Size
Chunk Light Tuna
In Water
4 Oz.
Everything Bagel
1
Mayo With Olive
Oil
1 Tbsp.
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Classic Fruit
Medley
1 Cup
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
Scoops Amino Energy in ½ gallon of water. See video for
more information about mixing these.
www.waterjugfitness.com
14
PRE WORKOUT SHAKE: 5:15 – 5:30PM (155 CALORIES P-0G/C-39G/F-0G)
Food
Serving Size
Now Foods
Dextrose Powder
4 Tbsp.
Optimum Nutrition
Amino Energy
3 Scoops
Optimum Nutrition
Creatine Powder
1 Tsp.
Personal Notes:
I workout around 5:45 or 6:00PM till 7:00 or 7:30PM
POST WORKOUT SHAKE: 7:00PM – 7:30PM (190 CALORIES P-24G/C-21G/F-1G)
Food
Serving Size
Now Foods
Dextrose Powder
2 Tbsp.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)
Food
Serving Size
Boneless Skinless
Chicken Breast
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Franks Red Hot
1 Tbsp.
2% Milk
8 Oz.
Personal Notes:
SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)
Food
Serving Size
2% Low Fat
Cottage Cheese
¼ Cup
4% Cottage
Cheese
½ Cup
Walnuts
1 Oz.
Classic Fruit
Medley
½ Cup
Everything Bagel
½
Personal Notes:
TOTAL CALORIES = 4,452
Protein (g) = 319
Personal Notes:
Carbs (g) = 470
Fats (g) = 154
www.waterjugfitness.com
15
Friday
Protein = P
Carbohydrates = C
Fats = F
BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)
Food
Serving Size
Banana
1
Walnuts
1 Oz.
Everything Bagel
1
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)
Food
Serving Size
93/7 Ground
Turkey
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Personal Notes:
LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)
Food
Serving Size
Chunk Light Tuna
In Water
4 Oz.
Everything Bagel
1
Mayo With Olive
Oil
1 Tbsp.
Cream Cheese
2 Tbsp.
Hard-Boiled Egg
2
Personal Notes:
PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)
Food
Serving Size
2% Milk
8 Oz.
Classic Fruit
Medley
1 Cup
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
Scoops Amino Energy in ½ gallon of water. See video for
more information about mixing these.
www.waterjugfitness.com
16
PRE WORKOUT SHAKE: 5:15 – 5:30PM (155 CALORIES P-0G/C-39G/F-0G)
Food
Serving Size
Now Foods
Dextrose Powder
4 Tbsp.
Optimum Nutrition
Amino Energy
3 Scoops
Optimum Nutrition
Creatine Powder
1 Tsp.
Personal Notes:
I workout around 5:45 or 6:00PM till 7:00 or 7:30PM
POST WORKOUT SHAKE: 7:00PM – 7:30PM (190 CALORIES P-24G/C-21G/F-1G)
Food
Serving Size
Now Foods
Dextrose Powder
2 Tbsp.
Optimum Nutrition
100% Whey Gold
Standard
1 Scoop
Personal Notes:
POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)
Food
Serving Size
Boneless Skinless
Chicken Breast
8 Oz.
Brown Rice
1 1/3 Cups
Broccoli
2 Cups
Extra Virgin Olive
Oil
1 Tbsp.
Franks Red Hot
1 Tbsp.
2% Milk
8 Oz.
Personal Notes:
SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)
Food
Serving Size
2% Low Fat
Cottage Cheese
¼ Cup
4% Cottage
Cheese
½ Cup
Walnuts
1 Oz.
Classic Fruit
Medley
½ Cup
Everything Bagel
½
Personal Notes:
TOTAL CALORIES = 4,452
Protein (g) = 319
Personal Notes:
Carbs (g) = 470
Fats (g) = 154
www.waterjugfitness.com
17