1/5 To 1/11 Meal Plan BulkingDiets.Com

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1 /5 To / Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day Ave. Calories / Day Actual Macronutrients For The Week Actual Week Calories 4,000,500,000,000 8,000 4,000,500,000 Fats % Protein 0% 0,000 6,000,500,000, Carbs 9% 8,000 4,000,096 4,67 Meal Summary Dinners Post Workout Monday Pollo Fajitas Halle Berries Tuesday Wednesday Thursday Honey Glazed Chicken Cajun Pork Chops Chicken Yakitori Snack Avocado and Peanut Butter Toast Friday Saturday Sunday Palomilla Pepper Steak Lemon Rosemary Salmon Spiced Pepper Beef Snack Bedtime Week # Plan # 05-0 M-00 Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the user s responsibility to ensure that all food and meat is cooked thoroughly, regardless of recipe instructions. Copyright 04, Explosified Fitness Inc.

2 Grocery List Category Item UOM Price Staples Canned / Packaged Salsa 8 56 Oz $.9 Salt / Pepper Canned / Packaged Tortilla Shell, Whole Wheat 8 6 Ea $.04 Oil, Olive Canned / Packaged Broth, Chicken, Low Sodium 4 $ 0.0 Lemon Juice Canned / Packaged Oatmeal, Rolled Oats $.59 Pepper, Ground Canned / Packaged Almonds, Non Salted Oz $.08 Garlic Powder Canned / Packaged Tomatoes, Diced (canned) 6 Oz $ 0.8 Water Canned / Packaged Peanut Butter, All Natural Tbsp $ 0.70 Chili Powder Garlic, Chopped Clove 4 Ea $ 0.08 Protein Powder, (5g) Onion, Medium 6 Ea $ 0.45 Ice Cubes Tomato, Medium 4 Ea $ 0.4 Ketchup Lettuce, Romaine, Shredded $.60 Vinegar, Apple Cider Asparagus Stalk Ea $ 0.90 Worcestershire Sauce Broccoli 4 $ 0.7 Wine, White Avocado Ea $ 0.4 Soy Sauce Bell Pepper, Green 4 8 Ea $.00 Maltodextrin Potatoes, Sweet (medium) 4 Ea $ 0. Dextrose/Glucose Peppers, Jalapeno (medium) 4 Ea $ 0.0 Hot Sauce Scallions (Green Onions) 4 $ 0.50 Honey Beans, Green 6 4 Oz $ 0.0 Salt Spinach 4 $ 0.45 Red Pepper (Cayenne) Flakes Meat Chicken, Breast Oz $ 5.5 Onion Flakes, Dried Meat Salmon Oz $.50 Ginger, Ground Meat Pork, Boneless Chop Oz $.75 Lime Juice Meat Beef, Sirloin Steak Oz $.9 Rosemary Meat Beef, Strip Steak Oz $.50 Vinaigrette, Balsamic lite Refrigerated / Frozen Strawberries, Frozen 4 8 $.60 Refrigerated / Frozen Milk, Skim 6 4 $.4 Refrigerated / Frozen Blueberries, Frozen 4 8 $.6 Refrigerated / Frozen Raspberries, Frozen 4 8 $.40 Refrigerated / Frozen Cheese, Cottage (Low Fat) 6 4 $ 4.80 Refrigerated / Frozen Cheese, Low Fat Feta Oz $ 5.8 Refrigerated / Frozen Juice, Orange 4 Oz $ 0.07 Refrigerated / Frozen Strawberries 4 $ 0.80 Bakery / Deli Bread, Whole Wheat (slice) Ea $ 0.77 Approximate Consumption Total $ * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

3 Snack Snack Tbsp Tbsp /4 Ea 0 Oz Maltodextrin Dextrose/Glucose Protein Powder, (5g) Water Monday Step Qty UOM Ingredient Directions / /4 /4 /4 /4 /4 Ea / Oatmeal, Rolled Oats Milk, Skim Blueberries, Frozen Strawberries, Frozen Raspberries, Frozen Protein Powder, (5g) Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Ea Tbsp Avocado Bread, Whole Wheat (slice) Peanut Butter, All Natural Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. /4 /4 Ea Tbsp / Ea / Chicken, Breast Onion, Medium Cheese, Low Fat Feta Lettuce, Romaine, Shredded Tortilla Shell, Whole Wheat Salsa In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oz Oatmeal, Rolled Oats Almonds, Non Salted Make per package directions. Eat and enjoy! 5 Oz / Tsp / Tsp / Tsp Pinch / Ea Pinch / Tsp /4 Ea /4 Ea 4 Pinch 5 Ea 5 / Tbsp Chicken, Breast Worcestershire Sauce Vinegar, Apple Cider Soy Sauce Chili Powder Garlic, Chopped Clove Hot Sauce Oil, Olive Onion, Medium Bell Pepper, Green 4 Salt / Pepper Tortilla Shell, Whole Wheat 5 Lemon Juice Pollo Fajitas Cut chicken into strips. Mix Worcestershire sauce, vinegar, soy sauce, chili powder, garlic, and hot sauce in a bowl. Add the chicken strips and lightly mix. Cover and marinate for 0 minutes at room temperature or refrigerate for several hours. Heat oil in a skillet and sauté the chicken mixture for 5-6 minutes. Cut the onion and bell pepper into strips. Add chopped onions, sliced green bell pepper, and salt and pepper. Continue to sauté for another -4 minutes or until chicken is thoroughly cooked. Heat the tortilla in a separate pan or in the microwave, then top it with the fajita mixture and sprinkle with lemon juice. /4 Cheese, Cottage (Low Fat) Daily Total Snack Serving Size: Calories 057 Total Fat 67g Protein 56g Serving Size: Calories 5 Total Fat 6g Protein 4g As Prepared 07g Nutrition Facts As Prepared 5g Serving Size: Calories 5 Total Fat g Protein 9g Snack Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts As Prepared Serving Size: As Prepared Serving Size: As Prepared Serving Size: Calories 5 Total Fat 7g Protein g As Prepared 4g g Serving Size: As Prepared Serving Size: As Prepared Calories 86 Calories 48 Total Fat 4g Total Fat 0g 54g Protein g Protein 9g Calories 78 Total Fat 7g Protein 9g 6g Calories 6 Total Fat g Protein g g 5g

4 Snack Snack Tuesday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 0 Oz Water / Oatmeal, Rolled Oats /4 Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) / Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Avocado Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural /4 Chicken, Breast /4 Ea Onion, Medium Tbsp Cheese, Low Fat Feta / Lettuce, Romaine, Shredded Ea Tortilla Shell, Whole Wheat / Salsa Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oatmeal, Rolled Oats Oz Almonds, Non Salted Make per package directions. Eat and enjoy! 5 Oz Chicken, Breast / Tbsp Juice, Orange / Tbsp Honey / Tsp Lemon Juice Pinch Salt 4 / Tsp Salt / Pepper 4 /4 Tsp Oil, Olive 4 /4 Ea Potatoes, Sweet (medium) 4 5 Honey Glazed Chicken Preheat oven to 75 F. Coat a 9 x inch baking dish with cooking spray and add the chicken. Mix honey, orange and lemon juices, and salt in a bowl. Baste chicken with the mixture. Place it in the dish and cover with foil. Bake for 0 minutes. Flip chicken then bake for another 0-5 minutes until chicken is cooked and juices run clear. Preheat oven to 400 F. Cut sweet potatoes into small cubes. Pour oil, salt, and pepper into a zip-top bag and mix well. Place potatoes in the bag and toss to coat. Place on a sprayed, rimmed baking sheet and cook for 0 minutes or until tender. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 095 Calories 5 Calories 86 Calories 48 Total Fat 69g Total Fat g Total Fat 4g Total Fat 0g 7g 4g 54g g Protein 5g Protein 9g Protein g Protein 9g Snack Dinner Bedtime Calories 5 Calories 5 Calories 6 Calories 6 Total Fat 6g Total Fat 7g Total Fat 8g Total Fat g 5g g 7g 5g Protein 4g Protein g Protein 4g Protein g

5 Snack Snack Wednesday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 0 Oz Water / Oatmeal, Rolled Oats /4 Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) / Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Avocado Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural /4 Chicken, Breast /4 Ea Onion, Medium Tbsp Cheese, Low Fat Feta / Lettuce, Romaine, Shredded Ea Tortilla Shell, Whole Wheat / Salsa Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oatmeal, Rolled Oats Oz Almonds, Non Salted Make per package directions. Eat and enjoy! 5 Oz Pork, Boneless Chop Pinch Red Pepper (Cayenne) Flakes Pinch Onion Flakes, Dried /4 Ea Onion, Medium /4 Ea Peppers, Jalapeno (medium) 4 Oz Tomatoes, Diced (canned) Cajun Pork Chops Rub pork chop on both sides with red pepper and onion flakes, coat a medium skillet with cooking spray and put over medium heat. Chop then add the onion and jalapeno pepper to the pan. Sauté for minutes until tender. Make room in the pan by moving the pepper and onion to one side. Add the pork chop to the skillet. Cook for minutes flipping the pork chop halfway through to brown each side. 4 Add tomatoes and bring to a boil, reduce the heat and cover. 5 Cook for 6-8 minutes making sure pork chops are completely cooked and no longer pink in the middle. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 968 Calories 5 Calories 86 Calories 48 Total Fat 64g Total Fat g Total Fat 4g Total Fat 0g 97g 4g 54g g Protein 5g Protein 9g Protein g Protein 9g Snack Dinner Bedtime Calories 5 Calories 5 Calories 89 Calories 6 Total Fat 6g Total Fat 7g Total Fat 4g Total Fat g 5g g 6g 5g Protein 4g Protein g Protein g Protein g

6 Snack Snack Thursday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 0 Oz Water / Oatmeal, Rolled Oats /4 Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) / Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Avocado Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural /4 Chicken, Breast /4 Ea Onion, Medium Tbsp Cheese, Low Fat Feta / Lettuce, Romaine, Shredded Ea Tortilla Shell, Whole Wheat / Salsa Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oatmeal, Rolled Oats Oz Almonds, Non Salted Make per package directions. Eat and enjoy! / Tbsp Soy Sauce Oz Wine, White / Tbsp Broth, Chicken, Low Sodium Pinch Ginger, Ground Pinch Garlic Powder / Tbsp Scallions (Green Onions) 5 Oz Chicken, Breast 4 5 Ea Asparagus Stalk 5 Pinch Salt / Pepper 4 5 Chicken Yakitori In a saucepan, add soy sauce, white wine, chicken broth, ginger, garlic powder, and chopped scallions. Place over medium-high heat. Bring to a boil. Set aside. Preheat the oven's broiler. Place chicken onto skewers. Coat a broiler pan with cooking spray and place the chicken skewers on it. Brush chicken with the sauce. Place the pan under the broiler for minutes then remove from oven. Flip chicken and brush each with sauce. Place chicken back to the oven until cooked. 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. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 995 Calories 5 Calories 86 Calories 48 Total Fat 64g Total Fat g Total Fat 4g Total Fat 0g 00g 4g 54g g Protein 55g Protein 9g Protein g Protein 9g Snack Dinner Bedtime Calories 5 Calories 5 Calories 6 Calories 6 Total Fat 6g Total Fat 7g Total Fat g Total Fat g 5g g 0g 5g Protein 4g Protein g Protein 7g Protein g

7 Snack Snack Friday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 0 Oz Water / Oatmeal, Rolled Oats /4 Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) / Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Avocado Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural /4 Chicken, Breast /4 Ea Onion, Medium Tbsp Cheese, Low Fat Feta / Lettuce, Romaine, Shredded Ea Tortilla Shell, Whole Wheat / Salsa Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oatmeal, Rolled Oats Oz Almonds, Non Salted Make per package directions. Eat and enjoy! / Tsp Oil, Olive / Ea Bell Pepper, Green /4 Ea Onion, Medium Pinch Pepper, Ground / Ea Tomato, Medium 7 Oz Beef, Sirloin Steak /4 Tsp Worcestershire Sauce Pinch Red Pepper (Cayenne) Flakes / Tbsp Lime Juice 5 /4 Beans, Green 5 Pinch Salt / Pepper Palomilla Pepper Steak Place a large pan over high heat. Add oil, sliced bell pepper, chopped onion, and pepper. Cook for 5 minutes, stirring occasionally. Add chopped tomatoes and cook for minute. 5 Add the steak, Worcestershire sauce, and red pepper flakes. Cook for -4 minutes or until browned. Add lime juice and serve. 4 Fill a medium pot with water and bring to a boil. Add green beans to the water and cook for 5-0 minutes until they are tender. Strain the water and season the beans with salt and pepper. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 40 Calories 5 Calories 86 Calories 48 Total Fat 7g Total Fat g Total Fat 4g Total Fat 0g g 4g 54g g Protein 6g Protein 9g Protein g Protein 9g Snack Dinner Bedtime Calories 5 Calories 5 Calories 6 Calories 6 Total Fat 6g Total Fat 7g Total Fat g Total Fat g 5g g g 5g Protein 4g Protein g Protein 44g Protein g

8 Snack Snack Saturday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 0 Oz Water / Oatmeal, Rolled Oats /4 Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) / Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Avocado Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural /4 Chicken, Breast /4 Ea Onion, Medium Tbsp Cheese, Low Fat Feta / Lettuce, Romaine, Shredded Ea Tortilla Shell, Whole Wheat / Salsa Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oatmeal, Rolled Oats Oz Almonds, Non Salted Make per package directions. Eat and enjoy! 5 Oz Salmon / Tsp Lemon Juice Pinch Rosemary / Tsp Oil, Olive Pinch Salt / Pepper /4 Spinach /4 Strawberries / Tbsp Vinaigrette, Balsamic lite Lemon Rosemary Salmon Mix lemon juice, rosemary, olive oil in a baking dish. Season the salmon with salt and pepper and add to the baking dish. Coat each side with the mixture. Marinate for 0-5 minutes then cover with foil. In an oven preheated to 50 F, bake fish for 0 minutes. Toss spinach and sliced strawberries in a bowl. Top with vinaigrette and enjoy. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories 04 Calories 5 Calories 86 Calories 48 Total Fat 79g Total Fat g Total Fat 4g Total Fat 0g 00g 4g 54g g Protein 47g Protein 9g Protein g Protein 9g Snack Dinner Bedtime Calories 5 Calories 5 Calories 5 Calories 6 Total Fat 6g Total Fat 7g Total Fat 9g Total Fat g 5g g 9g 5g Protein 4g Protein g Protein 9g Protein g

9 Snack Snack Sunday Tbsp Maltodextrin Tbsp Dextrose/Glucose /4 Ea Protein Powder, (5g) 0 Oz Water / Oatmeal, Rolled Oats /4 Milk, Skim /4 Blueberries, Frozen /4 Strawberries, Frozen /4 Raspberries, Frozen /4 Ea Protein Powder, (5g) / Ice Cubes Halle Berries Mix all ingredients together in a blender and puree until drinkable. Ea Avocado Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural /4 Chicken, Breast /4 Ea Onion, Medium Tbsp Cheese, Low Fat Feta / Lettuce, Romaine, Shredded Ea Tortilla Shell, Whole Wheat / Salsa Eat and enjoy! Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. In a non-stick pan, grill the rolls for minutes each side over medium heat. Serve with salsa. / Oatmeal, Rolled Oats Oz Almonds, Non Salted Make per package directions. Eat and enjoy! /4 Tsp Ketchup /4 Tsp Water Pinch Soy Sauce 7 Oz Beef, Strip Steak / Ea Bell Pepper, Green / Ea Onion, Medium 4 Pinch Pepper, Ground 5 / Tbsp Oil, Olive 5 /4 Broccoli 5 Pinch Salt / Pepper 4 5 Spiced Pepper Beef In a small mixing bowl combine the ketchup, water and soy sauce. Mix until thoroughly blended. Cut steak into strips. Spray a medium skillet with cooking spray and place over medium-high heat. Add the steak and cook for - minutes per side. Cut bell pepper into slices. Add the bell pepper and chopped onion to the pan and sauté until tender. Add in the ketchup, soy and water mixture. Lower heat and simmer for 0- minutes. Remove meat from the pan and set aside. Add ground pepper and bring to a boil for minutes stirring frequently. Once sauce thickens spoon over the steak. In a pan heat oil over medium heat. Add in the broccoli and sauté until bright green and tender. Add a pinch of salt and pepper and enjoy. /4 Cheese, Cottage (Low Fat) Daily Total Snack Calories Calories 5 Calories 86 Calories 48 Total Fat 90g Total Fat g Total Fat 4g Total Fat 0g 06g 4g 54g g Protein 69g Protein 9g Protein g Protein 9g Snack Dinner Bedtime Calories 5 Calories 5 Calories 5 Calories 6 Total Fat 6g Total Fat 7g Total Fat 0g Total Fat g 5g g 5g 5g Protein 4g Protein g Protein 5g Protein g

10 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. /4 Oatmeal, Rolled Oats / Ea Protein Powder, (5g) Oats and Protein Make per package directions. Mix in the protein once the oatmeal is fully cooked. To Get Awesome Tips, Tricks, and Advice on Building Mass, Please "Like" our Facebook Page and "Follow" Us On Twitter.