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2000 CALORIE MEAL PLANMEAL 11 SCOOP (30G) WHEY ISOLATE60G OATS (DRY)8 MEDIUM STRAWBERRIESCalories11122731TOTAL: 369MEAL 21 CANNED TUNA70G WHOLE WHEAT PASTA (DRY)1 TABLESPOON OLIVE OILCalories129244120TOTAL: 493MEAL 3100G CHICKEN BREAST (COOKED)2 SLICE WHOLEMEAL BREAD1 MEDIUM SIZED BANANACalories165220105TOTAL: 490MEAL 4120G SALMON FILLET (COOKED)70G BROWN RICE (DRY)80G ASPARAGUSCalories24725916TOTAL: 522MEAL at1 & ½ SCOOP WHEY ISOLATE (45G)166MEDIUM APPLE96TOTAL: s.com – Copyright 2018CaloriesProtein2,081
2500 CALORIE MEAL PLANMEAL 1CaloriesProtein CarbsFat*2 WHOLE EGGS*2 EGG WHITES3 SLICE WHOLEMEAL BREAD1 TABLESPOON NATURAL PEANUTBUTTER206323301051781540057415049TOTAL: 673*MAKE OMELETTE OR SCRAMBLED EGGS44g61g28gMEAL 2Protein CarbsFat271331g0011g1 SCOOP (30G) WHEY ISOLATE1 MEDIUM SIZED BANANA1 SLICE RYE BREADCalories11110584TOTAL: 300MEAL 3Calories0271542gProtein CarbsFat12922031TOTAL: 380* SERVING SUGGESTION – TUNA ONTOAST309039g1304gMEAL 4Protein CarbsFat387247g4307g*1 CANNED TUNA*2 SLICE WHOLEMEAL BREAD8 MEDIUM STRAWBERRIES125G CHICKEN BREAST (COOKED)92G (1/2 CUP) BROWN RICE (DRY)90G (1 CUP) BROCCOLI (DRY)Calories20634031TOTAL: 577034842g072678gMEAL 5CaloriesProtein CarbsFat140G (5OZ) LEAN SIRLOIN STEAK(COOKED)150G (5.3OZ) SWEET POTATO (BOILED)90G (1 CUP) BROCCOLI (DRY)TOTAL:259115314322027680040547g33g8gMEAL 6CaloriesProtein CarbsFat21223g325g21012g231g261g60g30G MICELLAR CASEIN POWDER14G (1/2OZ) WALNUTS11592TOTAL: 207TOTALSRelentlessgains.com – Copyright 20182,542
3000 CALORIE MEAL PLANMEAL 1*2 WHOLE EGGS*4 EGG WHITES90G OATS (DRY)Calories20664341TOTAL: 611Protein CarbsFat17161144g150621g006060g*OMELETTE OR SCRAMBLED EGGSMEAL 2CaloriesProtein CarbsFat129220105150TOTAL: 604* SUGGESTION – MIX WITH 2 TBLS LIGHTMAYONNAISE, TUNA MAYONNAISE ONTOAST3031236g1301418gMEAL 3Protein CarbsFat403245g2002g*1 CANNED TUNA2 SLICE WHOLEMEAL BREAD1 MEDIUM BANANA½ (90G) AVOCADO130G CHICKEN BREAST (COOKED)250G SWEET POTATO (BOILED)130G GREEN BEANS (DRY)Calories21519040TOTAL: 445MEAL 4140G WHITE FISH, COD (RAW)92G (1/2 CUP) BROWN RICE (DRY)130G GREEN BEANS (DRY)Calories14830440TOTAL: 49203527870g044953gProtein CarbsFat317240g1304g072981gMEAL 5CaloriesProtein CarbsFat130G CHICKEN BREAST (COOKED)92G (1/2 CUP) BROWN RICE (RAW)90G (1 CUP) BROCCOLI (MEASURED RAW)TOTAL:21530431550407250g2305gMEAL 6CaloriesProtein CarbsFat2821049g0808g0078g264g350g58g1 SCOOP WHEY ISOLATE (30G)200G GREEK YOGURT½ TSP FLAXSEED OIL11111860TOTAL: 289TOTALSRelentlessgains.com – Copyright 20182,991072678g
3500 CALORIE MEAL PLANMEAL 1CaloriesProteinCarbsFat20664379105TOTAL: 754*OMELETTE OR SCRAMBLED EGGS171613450g0068472g1506930gMEAL 2CaloriesProteinCarbsFat150G CHICKEN BREAST (COOKED)100G BROWN RICE (DRY)1 MEDIUM BANANA½ TSP FLAXSEED AL 3CaloriesProteinCarbsFat200G LEAN GROUND TURKEY (RAW)90G / 1 CUP WHITE BASMATI RICE(DRY)1 LARGE ORANGETOTAL:2423308650820702191065842g91g10gMEAL 4CaloriesProteinCarbsFat150G CHICKEN BREAST (COOKED)100G BROWN RICE (DRY)150G GREEN BEANSTOTAL:25037047667508361g0771087g4206gMEAL 5CaloriesProteinCarbsFat250G LEAN GROUND BEEF (RAW)170G / 6OZ SWEET POTATO (RAW)90G / 1 CUP BROCCOLI ,471270g394g86g*2 WHOLE EGGS*4 EGG WHITES100G OATS (DRY)1 TSP NATURAL PEANUT BUTTERRelentlessgains.com – Copyright 2018
4000 CALORIE MEAL PLANMEAL 1CaloriesProtein CarbsFat20696379129105TOTAL: 915*PORRIDGE AND OMELETTE BREAKFAST1724138163g15065026gMEAL 22 WHOLE EGGS6 EGG WHILES100G OATS (DRY)250ML SEMI SKINNED MILK1 MEDIUM BANANACalories00671327107gProtein CarbsFat26044093105TOTAL: 898* SUGGESTION: 2 TBLS LIGHT MAYONNAISE,TUNA MAYO SANDWICH60190483g260917gMEAL 3Protein CarbsFat587368g7108gX 2 CANNED TUNA4 SLICE WHOLEMEAL BREAD1 MEDIUM APPLE1 TSP NATURAL PEANUT BUTTER190G CHICKEN BREAST (COOKED)100G BASMATI RICE120G BROCCOLICalories31433341TOTAL: 688MEAL 4170G (6OZ) SIRLOIN STEAK250G WHITE POTATO120G GREEN BEANSCalories31119337TOTAL: 54107024498g074882gProtein CarbsFat515258g100010g043851gMEAL 5CaloriesProtein CarbsFat170G (6OZ) SALMON FILLET (COOKED)200G (7OZ) SWEET POTATO150G ASPARAGUSTOTAL:35017230552373343g210021gMEAL 6CaloriesProtein CarbsFat2821150g082735g0101g365g420g83g1 SCOOP WHEY ISOLATE200G GREEK YOGURT1 MEDIUM BANANA111118105TOTAL: 334TOTALSRelentlessgains.com – Copyright 20183,928040646g
4500 CALORIE MEAL PLANMEAL 1CaloriesProtein CarbsFat2 WHOLE EGGS8 EGG WHILESNESTLE SHREDDED WHEAT (3 BISCUITS)250ML SEMI SKINNED MILK1 MEDIUM BANANA1 TSP NATURAL PEANUT 930gMEAL 2CaloriesProtein CarbsFat409251g1102g170G WHITE FISH (COD)120G BASMATI RICE160G GREEN BEANS17940050TOTAL: 620MEAL 3200G CHICKEN BREAST (COOKED)300G WHITE POTATO90G (1 CUP) BROCCOLI1 MEDIUM BANANA1 TSP EXTRA VIRGIN OLIVE OILCalories33023131105120TOTAL: 81700551327499g09011101gProtein CarbsFat62621071g70001421g052627085gMEAL 4CaloriesProtein CarbsFat200G CHICKEN BREAST (COOKED)100G BROWN RICE (MEASURED DRY)200G GREEK YOGURT20G (1OZ) WALNUTSTOTAL:33037011813194962821394g7201322gMEAL 5CaloriesProtein CarbsFat584265g110011g190G SIRLOIN STEAK (COOKED)260G SWEET POTATO120G ASPARAGUS34822424TOTAL: 596MEAL 6110G SALMON FILLET (COOKED)60G BROWN RICE100G LOW COTTAGE CHEESECalories22722272TOTAL: 521TOTALSRelentlessgains.com – Copyright 20184,4160778287g052557gProtein CarbsFat2441341g046349g131115g392g480g101g
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3000 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat *2 WHOLE EGGS *4 EGG WHITES 90G OATS (DRY) 206 64 341 17 16 11 0 0 60 15 0 6 TOTAL: *OMELETTE OR SCRAMBLED EGGS 611 44g 60g 21g MEAL 2 Calories Protein Carbs Fat *1 CANNED TUNA 2 SLICE WHOLEMEAL BREAD 1 MEDIUM BANANA ½ (90G) AVOCADO 129 220 105 150 30 3 1 2 0 35 27 8 1 3 0 14
