Académique Documents
Professionnel Documents
Culture Documents
Cutting
BulkingDiets.Com
CuttingDiets.Com
180
300
360
120
300
480
480
360
420
60
0
480
151
205
Ave. Calories / Day
67
4,000
32,000
3,500
28,000
3,000
24,000
2,500
20,000
Fats
30%
2,000
300
120
420
60
240
180
360
120
420
60
240
180
Protein
40%
1,500
16,000
12,000
Carbs
30%
1,000
8,000
500
4,000
14,223
2,032
Meal Summary
Dinners
Monday
Tuesday
Wednesday
Roasted Halibut
Thursday
Friday
Saturday
Sunday
Post Workout
Smoothie
Snack 1
Lunch
Snack 2
Bedtime
Easy Casein
Week #
2016-24
Plan #
M0-2000
Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the users responsibility to ensure that all food and meat is cooked
thoroughly, regardless of recipe instructions.
Grocery List
Category
Item
UOM
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Meat
Meat
Meat
Meat
Meat
Meat
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Refrigerated / Frozen
Beans, Cannellini
Taco Seasoning (packet)
Gatorade, Lemon Lime Powder
Oatmeal, Rolled Oats (dry)
Cornflakes
Tomatoes, Diced (canned)
Green Chilies
Tomatoes, Crushed (canned)
Beans, Black
Juice, Pineapple Orange
Broth, Chicken, Low Sodium
Quinoa (dry)
Almonds, Non Salted
Onion, Medium
Banana
Lettuce, Romaine, Shredded
Peach, Medium
Tomato, Medium
Grapefruit (medium)
Peppers, Jalapeno (medium)
Asparagus Stalk
Carrots
Potatoes, Red (medium)
Spinach
Broccoli
Chicken, Breast
Beef, Ground (90/10)
Halibut, Fillet
Pork, Tenderloin
Scallops
Beef, Strip Steak
Cheese, Cottage (Low Fat)
Egg, Regular
Corn, Kernels (frozen)
Sour Cream, Fat Free
Bacon, Turkey (slice)
Cheese, Part skim Ricotta
Egg, Whites
2
1
28
1
1
3
1
3
3
1
1
1
7
1
4
4
4
2
1
1
6
2
1
2
4
35
27
8
7
6
7
7
2
1
1
30
1
28
4
2
56
2
2
6
2
6
6
2
2
2
14
2
8
8
8
4
2
2
12
4
2
4
8
70
54
16
14
12
14
14
4
2
2
60
2
56
8
4
112
4
4
12
4
12
12
4
4
4
28
4
16
16
16
8
4
4
24
8
4
8
16
140
108
32
28
24
28
28
8
4
4
120
4
112
Oz
Ea
Tbsp
Cup
Cup
Oz
Oz
Oz
Oz
Cup
Cup
Cup
Oz
Ea
Ea
Cup
Ea
Ea
Ea
Ea
Ea
Oz
Ea
Cup
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Cup
Ea
Cup
Oz
Ea
Cup
Ea
Price
$ 0.18
$ 1.09
$ 2.24
$ 0.37
$ 0.19
$ 0.18
$ 0.19
$ 0.18
$ 0.24
$ 0.28
$ 0.30
$ 2.66
$ 3.08
$ 0.15
$ 0.68
$ 1.60
$ 2.80
$ 0.86
$ 1.00
$ 0.10
$ 1.08
$ 0.12
$ 0.43
$ 0.90
$ 0.44
$ 6.65
$ 9.72
$ 10.64
$ 3.08
$ 5.28
$ 3.50
$ 5.60
$ 0.26
$ 0.65
$ 0.17
$ 3.90
$ 2.72
$ 3.08
$ 76.59
Staples
Salt / Pepper
Oil, Olive
Water
Protein Powder, (25g)
Lemon Juice
Sugar, Brown
Basil, Ground
Bread Crumbs
Vinaigrette, Balsamic lite
Honey
Ice Cubes
Flour, Wheat
Thyme
Vinegar, Apple Cider
Soy Sauce
Butter
Sage
Monday
Ingredient
1
1
1
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Directions
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
In a bowl, put flour, salt, and pepper. Beat egg in another bowl. In a third bowl, place bread
crumbs.
Season chicken with salt and pepper. Dip and coat chicken in bowl of flour. Then dip chicken
in the egg, and lastly in the bread crumbs.
Place oil in a pan over medium-high heat. Cook chicken for 3 minutes per side or until
golden brown. Transfer to a plate.
In a bowl, whisk together the vinaigrette and oil. Season with salt and pepper. Add chopped
tomatoes and basil. Toss to combine.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Snack 1
Lunch
Smoothie
Post W/O
1
2
2
2
3
3
3
4
1/2
1/2
1/2
1/2
1/2
1
Oz
Chicken, Breast
Oz
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Dinner
Snack 2
1
1
1
1
2
2
3
4
4
4
4
1
1
2
2
7
1
1
1
1
1
2
Tbsp
Pinch
Ea
Tbsp
Oz
Pinch
Tbsp
Tbsp
Tbsp
Ea
Tsp
Flour, Wheat
Salt / Pepper
Egg, Regular
Bread Crumbs
Chicken, Breast
Salt / Pepper
Oil, Olive
Vinaigrette, Balsamic lite
Oil, Olive
Tomato, Medium
Basil, Ground
Cup
Bed
Easy Casein
Daily Total
Nutrition Facts
Serving Size:
As Prepared
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 2224
Total Fat 85g
Total Carbohydrate
Protein 215g
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g
149g
Lunch
Nutrition Facts
Serving Size:
As Prepared
57g
Snack 2
Nutrition Facts
Serving Size:
As Prepared
42g
Dinner
Nutrition Facts
Serving Size:
As Prepared
Bedtime
Nutrition Facts
Serving Size:
As Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 735
Total Fat 43g
Total Carbohydrate
Protein 62g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
25g
1g
6g
1
1
1
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Snack 1
Oz
Chicken, Breast
Oz
Dinner
Snack 2
4
1/2
1/2
1/2
1/2
1/2
1
6
1/4
3
1
3
1/4
3
1/4
2
Oz
Ea
Oz
Oz
Oz
Cup
Oz
Ea
Tbsp
Cup
As Prepared
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
Cook ground beef and chopped onion in a covered pot over medium heat until browned
and crumbled. Drain and return beef to the covered pot.
Add diced tomatoes, green chilies, crushed tomatoes, corn, black beans, and taco
seasoning. Bring to a boil. Reduce heat and simmer, uncovered for 30 minutes.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
1
1
2
2
2
2
2
2
3
Serving Size:
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Daily Total
Nutrition Facts
1
2
2
2
3
3
3
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Directions
Bed
Tuesday
Ingredient
Lunch
Smoothie
Post W/O
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 2077
Total Fat 65g
Total Carbohydrate
Protein 201g
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g
172g
Lunch
Nutrition Facts
Serving Size:
As Prepared
57g
Snack 2
Nutrition Facts
Serving Size:
As Prepared
42g
Dinner
Nutrition Facts
Serving Size:
As Prepared
Bedtime
Nutrition Facts
Serving Size:
As Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 588
Total Fat 23g
Total Carbohydrate
Protein 48g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
48g
1g
6g
1
1
1
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Snack 1
Oz
Chicken, Breast
Oz
Dinner
Snack 2
4
1/2
1/2
1/2
1/2
1/2
1
1
1
1
1
1
2
2
2
4
5
1/2
1/4
1/4
1/4
1/4
8
1
1
6
1
Ea
Ea
Ea
Tsp
Tsp
Oz
Tbsp
Pinch
Ea
Pinch
Cup
Serving Size:
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
Squeeze the juice from the grapefruit into a bowl. Add in minced pepper, chopped onion,
basil, and thyme.
Line baking sheet with nonstick foil or parchment paper. Place fillet on top of baking sheet.
Brush fillet with oil and season with salt and pepper.
Roast fish in an oven preheated to 450 F for 10-12 minutes until fish flakes easily. Spoon
salsa over fish to serve.
Fill a medium pot with two inches of water and bring to a boil. Cut or break the stalk ends of
the asparagus off.
Once water is boiling, add the asparagus and boil for five minutes. Remove and season with
salt and pepper. Serve with the roasted halibut.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
Roasted Halibut
Grapefruit (medium)
Peppers, Jalapeno (medium)
Onion, Medium
Basil, Ground
Thyme
Halibut, Fillet
Oil, Olive
Salt / Pepper
Asparagus Stalk
Salt / Pepper
As Prepared
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Daily Total
Nutrition Facts
1
2
2
2
3
3
3
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Directions
Bed
Wednesday
Ingredient
Lunch
Smoothie
Post W/O
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 1918
Total Fat 62g
Total Carbohydrate
Protein 204g0
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0
136g
57g
42g
1g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 428
Total Fat 20g
Total Carbohydrate
Protein 51g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
12g
6g
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Snack 1
Oz
Chicken, Breast
Oz
Dinner
Snack 2
2
1/2
1/4
1
1
7
1
1
1
1
Oz
Ea
Ea
Tbsp
Pinch
Oz
Pinch
Tbsp
Tbsp
Tsp
Cup
Serving Size:
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
Slice carrot and potato into 3-inch sticks. Slice onion into wedges.
Toss these on a rimmed baking sheet with oil, salt, and pepper. Roast for 20 minutes in an
oven preheated to 350 F.
Season pork with salt and pepper. Heat oil in a skillet over medium-high heat. Add in pork
and cook for 6-8 minutes, turning occasionally.
Mix honey and vinegar together then place on top of pork and transfer with the vegetales.
Roast for another 15-20 minutes.
Let the pork rest for 5 minutes before slicing and enjoy.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
Carrots
Potatoes, Red (medium)
Onion, Medium
Oil, Olive
Salt / Pepper
Pork, Tenderloin
Salt / Pepper
Oil, Olive
Vinegar, Apple Cider
Honey
As Prepared
Daily Total
Nutrition Facts
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
4
1/2
1/2
1/2
1/2
1/2
1
1
1
1
2
2
3
3
3
4
4
1
2
2
2
3
3
3
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Directions
1
1
1
Bed
Thursday
Ingredient
Lunch
Smoothie
Post W/O
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 2109
Total Fat 78g
Total Carbohydrate
Protein 198g0
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0
155g
57g
42g
1g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 619
Total Fat 35g
Total Carbohydrate
Protein 45g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
31g
6g
1
1
1
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Snack 1
Oz
Chicken, Breast
Oz
Dinner
Snack 2
4
1/2
1/2
1/2
1/2
1/2
1
1
1
1
2
4
4
4
2 1/2
1 1/2
1
7
1
2
1
Tbsp
Tbsp
Tbsp
Oz
Tbsp
Cup
Pinch
Cup
Serving Size:
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
In a saucepan, mix pineapple orange juice, sugar, and soy sauce and place over medium
heat. As soon as sauce begins to boil, remove from heat.
Cut chicken into strips and place in a bowl. Marinate for 30 in the pineapple orange juice
mixture.
Thread chicken strips onto skewers and cook in a grill pan for 5 minutes each side or until
cooked thoroughly.
Heat up the olive oil in a medium pan until hot. Add in the spinach and cover for 3-5
minutes. Add salt and pepper.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Daily Total
Nutrition Facts
1
2
2
2
3
3
3
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Directions
Bed
Friday
Ingredient
Lunch
Smoothie
Post W/O
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 1920
Total Fat 59g
Total Carbohydrate
Protein 202g0
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0
145g
57g
42g
1g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 431
Total Fat 17g
Total Carbohydrate
Protein 49g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
21g
6g
1
1
1
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Snack 1
Oz
Chicken, Breast
Oz
Dinner
Snack 2
4
1/2
1/2
1/2
1/2
1/2
1
1
2
3
3
4
4
4
4
4
5
5
2
6
1
1/2
1/4
2
1/4
1/2
1
1/2
1/4
Ea
Oz
Pinch
Tbsp
Cup
Oz
Ea
Tbsp
Pinch
Cup
Cup
Cup
Serving Size:
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
Cook bacon in a skillet over medium-high heat for about 1 minute per side, or until slightly
browned but still pliable. Remove from heat.
Thread the scallops onto skewers, putting 3 on each skewer. Wrap bacon around each trio
of scallops, securing the tips with toothpicks.
Season skewers with salt and pepper. Cook in a grill pan for about 5-7 minutes or until
scallops are opaque. Meanwhile, melt butter in skillet over medium heat.
Add corn, beans, cubed tomato, sage, salt, and pepper. Cook for about 5 minutes, stirring
occasionally. Transfer to a plate and top with scallop skewers.
Bring chicken broth to a boil. Add in quinoa and bring down to a simmer. Cover for 15
minutes fluffing with a fork periodically.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Daily Total
Nutrition Facts
1
2
2
2
3
3
3
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Directions
Bed
Saturday
Ingredient
Lunch
Smoothie
Post W/O
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 2015
Total Fat 54g
Total Carbohydrate
Protein 211g0
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0
170g
57g
42g
1g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 526
Total Fat 12g
Total Carbohydrate
Protein 58g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
46g
6g
1
1
1
1
4
16
1
1
1
1
1
1
1
1
1/2
2
2
1
2
1/2
Ea
Ea
Tbsp
Tbsp
Cup
Tsp
Cup
Ea
Egg, Whites
Oz
Snack 1
Oz
Chicken, Breast
Oz
Dinner
Snack 2
4
1/2
1/2
1/2
1/2
1/2
1
1
1
1
3
3
3
7
1
3/4
1
4
1
Oz
Pinch
Tsp
Tbsp
Oz
Pinch
Cup
Serving Size:
Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse
with cold water. Discard yolk.
Cook bacon in a nonstick skillet until crisp and drain on paper towels. Allow to cool then
chop.
Mix lemon juice and honey in a bowl. Stir with a whisk. Gradually stir in oil, whisking
constantly.
Place lettuce and peach wedges in a bowl. Drizzle with the lemon dressing. Toss to coat.
Top with bacon and cheese.
Pan fry boneless skinless chicken breast with your favorite seasoning.
Season both sides of steak with salt and pepper. Place oil in skillet over medium-high heat.
Add steak and cook for 4-5 minutes per side until desired doneness.
Heat up the olive oil in a medium pan until hot. Add in the broccoli and saut until bright
green and tender. Add salt and pepper.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Easy Casein
As Prepared
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Daily Total
Nutrition Facts
1
2
2
2
3
3
3
Ea
Tbsp
Tsp
Tbsp
Cup
Ea
Tbsp
Directions
Bed
Sunday
Ingredient
Lunch
Smoothie
Post W/O
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Calories 1959
Total Fat 68g
Total Carbohydrate
Protein 204g0
Calories 348
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 303
Total Fat 3g
Total Carbohydrate
Protein 28g 0
Calories 216
Total Fat 9g
Total Carbohydrate
Protein 32g 0
132g
57g
42g
1g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Calories 203
Total Fat 11g
Total Carbohydrate
Protein 15g
Calories 265
Total Fat 16g
Total Carbohydrate
Protein 26g
Calories 470
Total Fat 26g
Total Carbohydrate
Protein 51g
Calories 154
Total Fat 2g
Total Carbohydrate
Protein 28g
12g
6g
8g
6g
Sub
Substitutions
Note:
If you do not want to consume high GI carbs on non-workout days, please feel free to substitute any Post Workout
meal, with the below meal. This will keep your calorie target and macronutrient ratio in sync with the rest of your
meal plan. None of the below substitutions are documented in the meal plan grocery list.
1
1
1
3
2
1
If you refer us we will pay you! Its that simple. Just tell your friends, coworkers or buddies in the gym about our
Bulking and Cutting Community.
The best part of this is, you can refer as many people as you want!
You will get $24 for each new member you refer that signs up for a yearly membership, and $12 for
each new member that signs up for a monthly membership!
Just have them put down your username in the how did you hear about us section of the sign-up form when they
join!
www.BulkingDiets.com
www.CuttingDiets.com