2000 CALORIE MEAL PLAN
MEAL 1
1 SCOOP (30G) WHEY ISOLATE
60G OATS (DRY)
8 MEDIUM STRAWBERRIES
Calories
111
227
31
TOTAL: 369
MEAL 2
1 CANNED TUNA
70G WHOLE WHEAT PASTA (DRY)
1 TABLESPOON OLIVE OIL
Calories
129
244
120
TOTAL: 493
MEAL 3
100G CHICKEN BREAST (COOKED)
2 SLICE WHOLEMEAL BREAD
1 MEDIUM SIZED BANANA
Calories
165
220
105
TOTAL: 490
MEAL 4
120G SALMON FILLET (COOKED)
70G BROWN RICE (DRY)
80G ASPARAGUS
Calories
247
259
16
TOTAL: 522
MEAL 5
Carbs
Fat
28
8
0
36g
0
40
8
48g
0
4
0
4g
Protein
Carbs
Fat
30
10
0
40g
0
52
0
52g
1
1
15
17g
Protein
Carbs
Fat
31
10
1
42g
0
35
27
62g
4
3
0
7g
Protein
Carbs
Fat
27
6
1
34g
0
54
3
57g
15
2
0
17g
Protein
Carbs
Fat
1 & ½ SCOOP WHEY ISOLATE (45G)
166
MEDIUM APPLE
96
TOTAL: 207
43
0
43g
0
18
18g
0
0
0g
TOTALS
195g
237g
45g
Relentlessgains.com – Copyright © 2018
Calories
Protein
2,081
2500 CALORIE MEAL PLAN
MEAL 1
Calories
Protein Carbs
Fat
*2 WHOLE EGGS
*2 EGG WHITES
3 SLICE WHOLEMEAL BREAD
1 TABLESPOON NATURAL PEANUT
BUTTER
206
32
330
105
17
8
15
4
0
0
57
4
15
0
4
9
TOTAL: 673
*MAKE OMELETTE OR SCRAMBLED EGGS
44g
61g
28g
MEAL 2
Protein Carbs
Fat
27
1
3
31g
0
0
1
1g
1 SCOOP (30G) WHEY ISOLATE
1 MEDIUM SIZED BANANA
1 SLICE RYE BREAD
Calories
111
105
84
TOTAL: 300
MEAL 3
Calories
0
27
15
42g
Protein Carbs
Fat
129
220
31
TOTAL: 380
* SERVING SUGGESTION – TUNA ON
TOAST
30
9
0
39g
1
3
0
4g
MEAL 4
Protein Carbs
Fat
38
7
2
47g
4
3
0
7g
*1 CANNED TUNA
*2 SLICE WHOLEMEAL BREAD
8 MEDIUM STRAWBERRIES
125G CHICKEN BREAST (COOKED)
92G (1/2 CUP) BROWN RICE (DRY)
90G (1 CUP) BROCCOLI (DRY)
Calories
206
340
31
TOTAL: 577
0
34
8
42g
0
72
6
78g
MEAL 5
Calories
Protein Carbs
Fat
140G (5OZ) LEAN SIRLOIN STEAK
(COOKED)
150G (5.3OZ) SWEET POTATO (BOILED)
90G (1 CUP) BROCCOLI (DRY)
TOTAL:
259
115
31
43
2
2
0
27
6
8
0
0
405
47g
33g
8g
MEAL 6
Calories
Protein Carbs
Fat
21
2
23g
3
2
5g
2
10
12g
231g
261g
60g
30G MICELLAR CASEIN POWDER
14G (1/2OZ) WALNUTS
115
92
TOTAL: 207
TOTALS
Relentlessgains.com – Copyright © 2018
2,542
3000 CALORIE MEAL PLAN
MEAL 1
*2 WHOLE EGGS
*4 EGG WHITES
90G OATS (DRY)
Calories
206
64
341
TOTAL: 611
Protein Carbs
Fat
17
16
11
44g
15
0
6
21g
0
0
60
60g
*OMELETTE OR SCRAMBLED EGGS
MEAL 2
Calories
Protein Carbs
Fat
129
220
105
150
TOTAL: 604
* SUGGESTION – MIX WITH 2 TBLS LIGHT
MAYONNAISE, TUNA MAYONNAISE ON
TOAST
30
3
1
2
36g
1
3
0
14
18g
MEAL 3
Protein Carbs
Fat
40
3
2
45g
2
0
0
2g
*1 CANNED TUNA
2 SLICE WHOLEMEAL BREAD
1 MEDIUM BANANA
½ (90G) AVOCADO
130G CHICKEN BREAST (COOKED)
250G SWEET POTATO (BOILED)
130G GREEN BEANS (DRY)
Calories
215
190
40
TOTAL: 445
MEAL 4
140G WHITE FISH, COD (RAW)
92G (1/2 CUP) BROWN RICE (DRY)
130G GREEN BEANS (DRY)
Calories
148
304
40
TOTAL: 492
0
35
27
8
70g
0
44
9
53g
Protein Carbs
Fat
31
7
2
40g
1
3
0
4g
0
72
9
81g
MEAL 5
Calories
Protein Carbs
Fat
130G CHICKEN BREAST (COOKED)
92G (1/2 CUP) BROWN RICE (RAW)
90G (1 CUP) BROCCOLI (MEASURED RAW)
TOTAL:
215
304
31
550
40
7
2
50g
2
3
0
5g
MEAL 6
Calories
Protein Carbs
Fat
28
21
0
49g
0
8
0
8g
0
0
7
8g
264g
350g
58g
1 SCOOP WHEY ISOLATE (30G)
200G GREEK YOGURT
½ TSP FLAXSEED OIL
111
118
60
TOTAL: 289
TOTALS
Relentlessgains.com – Copyright © 2018
2,991
0
72
6
78g
3500 CALORIE MEAL PLAN
MEAL 1
Calories
Protein
Carbs
Fat
206
64
379
105
TOTAL: 754
*OMELETTE OR SCRAMBLED EGGS
17
16
13
4
50g
0
0
68
4
72g
15
0
6
9
30g
MEAL 2
Calories
Protein
Carbs
Fat
150G CHICKEN BREAST (COOKED)
100G BROWN RICE (DRY)
1 MEDIUM BANANA
½ TSP FLAXSEED OIL
TOTAL:
250
370
105
60
785
50
8
1
0
59g
0
77
27
0
104g
4
3
0
8
15g
MEAL 3
Calories
Protein
Carbs
Fat
200G LEAN GROUND TURKEY (RAW)
90G / 1 CUP WHITE BASMATI RICE
(DRY)
1 LARGE ORANGE
TOTAL:
242
330
86
50
8
2
0
70
21
9
1
0
658
42g
91g
10g
MEAL 4
Calories
Protein
Carbs
Fat
150G CHICKEN BREAST (COOKED)
100G BROWN RICE (DRY)
150G GREEN BEANS
TOTAL:
250
370
47
667
50
8
3
61g
0
77
10
87g
4
2
0
6g
MEAL 5
Calories
Protein
Carbs
Fat
250G LEAN GROUND BEEF (RAW)
170G / 6OZ SWEET POTATO (RAW)
90G / 1 CUP BROCCOLI (RAW)
TOTAL:
440
146
31
607
49
3
2
54g
0
34
6
40g
25
0
0
25g
TOTALS
3,471
270g
394g
86g
*2 WHOLE EGGS
*4 EGG WHITES
100G OATS (DRY)
1 TSP NATURAL PEANUT BUTTER
Relentlessgains.com – Copyright © 2018
4000 CALORIE MEAL PLAN
MEAL 1
Calories
Protein Carbs
Fat
206
96
379
129
105
TOTAL: 915
*PORRIDGE AND OMELETTE BREAKFAST
17
24
13
8
1
63g
15
0
6
5
0
26g
MEAL 2
2 WHOLE EGGS
6 EGG WHILES
100G OATS (DRY)
250ML SEMI SKINNED MILK
1 MEDIUM BANANA
Calories
0
0
67
13
27
107g
Protein Carbs
Fat
260
440
93
105
TOTAL: 898
* SUGGESTION: 2 TBLS LIGHT MAYONNAISE,
TUNA MAYO SANDWICH
60
19
0
4
83g
2
6
0
9
17g
MEAL 3
Protein Carbs
Fat
58
7
3
68g
7
1
0
8g
X 2 CANNED TUNA
4 SLICE WHOLEMEAL BREAD
1 MEDIUM APPLE
1 TSP NATURAL PEANUT BUTTER
190G CHICKEN BREAST (COOKED)
100G BASMATI RICE
120G BROCCOLI
Calories
314
333
41
TOTAL: 688
MEAL 4
170G (6OZ) SIRLOIN STEAK
250G WHITE POTATO
120G GREEN BEANS
Calories
311
193
37
TOTAL: 541
0
70
24
4
98g
0
74
8
82g
Protein Carbs
Fat
51
5
2
58g
10
0
0
10g
0
43
8
51g
MEAL 5
Calories
Protein Carbs
Fat
170G (6OZ) SALMON FILLET (COOKED)
200G (7OZ) SWEET POTATO
150G ASPARAGUS
TOTAL:
350
172
30
552
37
3
3
43g
21
0
0
21g
MEAL 6
Calories
Protein Carbs
Fat
28
21
1
50g
0
8
27
35g
0
1
0
1g
365g
420g
83g
1 SCOOP WHEY ISOLATE
200G GREEK YOGURT
1 MEDIUM BANANA
111
118
105
TOTAL: 334
TOTALS
Relentlessgains.com – Copyright © 2018
3,928
0
40
6
46g
4500 CALORIE MEAL PLAN
MEAL 1
Calories
Protein Carbs
Fat
2 WHOLE EGGS
8 EGG WHILES
NESTLE SHREDDED WHEAT (3 BISCUITS)
250ML SEMI SKINNED MILK
1 MEDIUM BANANA
1 TSP NATURAL PEANUT BUTTER
TOTAL:
206
128
240
129
105
105
913
17
32
7
8
1
4
70g
15
0
1
5
0
9
30g
MEAL 2
Calories
Protein Carbs
Fat
40
9
2
51g
1
1
0
2g
170G WHITE FISH (COD)
120G BASMATI RICE
160G GREEN BEANS
179
400
50
TOTAL: 620
MEAL 3
200G CHICKEN BREAST (COOKED)
300G WHITE POTATO
90G (1 CUP) BROCCOLI
1 MEDIUM BANANA
1 TSP EXTRA VIRGIN OLIVE OIL
Calories
330
231
31
105
120
TOTAL: 817
0
0
55
13
27
4
99g
0
90
11
101g
Protein Carbs
Fat
62
6
2
1
0
71g
7
0
0
0
14
21g
0
52
6
27
0
85g
MEAL 4
Calories
Protein Carbs
Fat
200G CHICKEN BREAST (COOKED)
100G BROWN RICE (MEASURED DRY)
200G GREEK YOGURT
20G (1OZ) WALNUTS
TOTAL:
330
370
118
131
949
62
8
21
3
94g
7
2
0
13
22g
MEAL 5
Calories
Protein Carbs
Fat
58
4
2
65g
11
0
0
11g
190G SIRLOIN STEAK (COOKED)
260G SWEET POTATO
120G ASPARAGUS
348
224
24
TOTAL: 596
MEAL 6
110G SALMON FILLET (COOKED)
60G BROWN RICE
100G LOW COTTAGE CHEESE
Calories
227
222
72
TOTAL: 521
TOTALS
Relentlessgains.com – Copyright © 2018
4,416
0
77
8
2
87g
0
52
5
57g
Protein Carbs
Fat
24
4
13
41g
0
46
3
49g
13
1
1
15g
392g
480g
101g
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counselling. The information should be used in conjunction with the guidance and care of your
physician. Consult your physician before beginning any exercise and nutrition program. If you choose
not to obtain the consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in this book, you are agreeing to accept full
responsibility for your actions.
By continuing with the programs, exercises, advice, information or diets found here you recognize
that despite all precautions on the part of Barry Lumsden, Relentless Gains, Optimum Mass, there
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Relentlessgains.com – Copyright © 2018