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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Bulking Meal Prep – 4,400 Calories A Day For
Less Than $70 A Week
Start With The Groceries
Food 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 $1.78
Rice
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 $12.57
Honeysuckle Ground Turkey (3 Lb. Total)
(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 $1.25
Cheese (16 Oz.)
Small Container 4% Cottage Cheese (16 $1.25
Oz.)
Frank’s Red Hot (5 FL Oz.) $1.37
Gallon of water $0.89

GRAND TOTAL $67.19

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Cooking Utensils Required
1 - 14 Inch Cooking Pan Food Scale Rice Cooker

2 - 12 Quart Cooking Pots Strainer Cutting Board

1 - 3 Quart Cooking Pot Measuring Cup Set Knife Set

10 - Meal Prep Containers Tinfoil 1 - 9-Inch x 13-Inch Baking Dish

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Slotted Spoon Spatula

Supplements
Optimum Nutrition Optimum Nutrition Optimum Nutrition
100% Whey Gold Standard Amino Energy 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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 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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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 Personal Notes:
2% Milk 8 Oz.
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)

Food Serving Size Personal Notes:
Banana 1
Walnuts 1 Oz.
Everything Bagel 1
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)

Food Serving Size Personal Notes:
93/7 Ground 8 Oz.
Turkey
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil

LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)

Food Serving Size Personal Notes:
Chunk Light Tuna 4 Oz.
In Water
Everything Bagel 1
Mayo With Olive 1 Tbsp.
Oil
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)

Food Serving Size Personal Notes:
2% Milk 8 Oz.
Classic Fruit 1 Cup
Medley IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Optimum Nutrition 1 Scoop Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
100% Whey Gold Scoops Amino Energy in ½ gallon of water. See video for
Standard 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 Personal Notes:
Now Foods 4 Tbsp.
Dextrose Powder
Optimum Nutrition 3 Scoops
Amino Energy
Optimum Nutrition 1 Tsp.
Creatine Powder 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 Personal Notes:
Now Foods 2 Tbsp.
Dextrose Powder
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)

Food Serving Size Personal Notes:
Boneless Skinless 8 Oz.
Chicken Breast
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil
Franks Red Hot 1 Tbsp.
2% Milk 8 Oz.

SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)

Food Serving Size Personal Notes:
2% Low Fat ¼ Cup
Cottage Cheese
4% Cottage ½ Cup
Cheese
Walnuts 1 Oz.
Classic Fruit ½ Cup
Medley
Everything Bagel ½

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 Personal Notes:
2% Milk 8 Oz.
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)

Food Serving Size Personal Notes:
Banana 1
Walnuts 1 Oz.
Everything Bagel 1
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)

Food Serving Size Personal Notes:
93/7 Ground 8 Oz.
Turkey
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil

LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)

Food Serving Size Personal Notes:
Chunk Light Tuna 4 Oz.
In Water
Everything Bagel 1
Mayo With Olive 1 Tbsp.
Oil
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)

Food Serving Size Personal Notes:
2% Milk 8 Oz.
Classic Fruit 1 Cup
Medley IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Optimum Nutrition 1 Scoop Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
100% Whey Gold Scoops Amino Energy in ½ gallon of water. See video for
Standard 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 Personal Notes:
Now Foods 4 Tbsp.
Dextrose Powder
Optimum Nutrition 3 Scoops
Amino Energy
Optimum Nutrition 1 Tsp.
Creatine Powder 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 Personal Notes:
Now Foods 2 Tbsp.
Dextrose Powder
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)

Food Serving Size Personal Notes:
Boneless Skinless 8 Oz.
Chicken Breast
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil
Franks Red Hot 1 Tbsp.
2% Milk 8 Oz.

SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)

Food Serving Size Personal Notes:
2% Low Fat ¼ Cup
Cottage Cheese
4% Cottage ½ Cup
Cheese
Walnuts 1 Oz.
Classic Fruit ½ Cup
Medley
Everything Bagel ½

TOTAL CALORIES = 4,452

Protein (g) = 319 Personal Notes:

Carbs (g) = 470

Fats (g) = 154

www.waterjugfitness.com 11
Wednesday Protein ==PP
Protein
Carbohydrates = C= C
Carbohydrates
Fats ==FF
Fats

How bad do you want it?

BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)
Food Serving Size Personal Notes:
2% Milk 8 Oz.
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)

Food Serving Size Personal Notes:
Banana 1
Walnuts 1 Oz.
Everything Bagel 1
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)

Food Serving Size Personal Notes:
93/7 Ground 8 Oz.
Turkey
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil

LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)

Food Serving Size Personal Notes:
Chunk Light Tuna 4 Oz.
In Water
Everything Bagel 1
Mayo With Olive 1 Tbsp.
Oil
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)

Food Serving Size Personal Notes:
2% Milk 8 Oz.
Classic Fruit 1 Cup
Medley IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Optimum Nutrition 1 Scoop Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
100% Whey Gold Scoops Amino Energy in ½ gallon of water. See video for
Standard 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 Personal Notes:
Now Foods 4 Tbsp.
Dextrose Powder
Optimum Nutrition 3 Scoops
Amino Energy
Optimum Nutrition 1 Tsp.
Creatine Powder 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 Personal Notes:
Now Foods 2 Tbsp.
Dextrose Powder
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)

Food Serving Size Personal Notes:
Boneless Skinless 8 Oz.
Chicken Breast
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil
Franks Red Hot 1 Tbsp.
2% Milk 8 Oz.

SNACK: 10:00 – 10:30PM (405 CALORIES P-29G/C-24G/F-23G)

Food Serving Size Personal Notes:
2% Low Fat 1 Cup
Cottage Cheese
Walnuts 1 Oz.
Classic Fruit ½ Cup
Medley

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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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 Personal Notes:
2% Milk 8 Oz.
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)

Food Serving Size Personal Notes:
Banana 1
Walnuts 1 Oz.
Everything Bagel 1
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)

Food Serving Size Personal Notes:
93/7 Ground 8 Oz.
Turkey
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil

LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)

Food Serving Size Personal Notes:
Chunk Light Tuna 4 Oz.
In Water
Everything Bagel 1
Mayo With Olive 1 Tbsp.
Oil
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)

Food Serving Size Personal Notes:
2% Milk 8 Oz.
Classic Fruit 1 Cup
Medley IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Optimum Nutrition 1 Scoop Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
100% Whey Gold Scoops Amino Energy in ½ gallon of water. See video for
Standard 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 Personal Notes:
Now Foods 4 Tbsp.
Dextrose Powder
Optimum Nutrition 3 Scoops
Amino Energy
Optimum Nutrition 1 Tsp.
Creatine Powder 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 Personal Notes:
Now Foods 2 Tbsp.
Dextrose Powder
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)

Food Serving Size Personal Notes:
Boneless Skinless 8 Oz.
Chicken Breast
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil
Franks Red Hot 1 Tbsp.
2% Milk 8 Oz.

SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)

Food Serving Size Personal Notes:
2% Low Fat ¼ Cup
Cottage Cheese
4% Cottage ½ Cup
Cheese
Walnuts 1 Oz.
Classic Fruit ½ Cup
Medley
Everything Bagel ½

TOTAL CALORIES = 4,452

Protein (g) = 319 Personal Notes:

Carbs (g) = 470

Fats (g) = 154

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Friday Protein = P
Carbohydrates = C
Fats = F

BREAKFAST 1: 7:00 – 7:30AM (240 CALORIES P-32G/C-15G/F-6G)

Food Serving Size Personal Notes:
2% Milk 8 Oz.
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

BREAKFAST 2: 9:00 – 9:30AM (740 CALORIES P-26G/C-89G/F-35G)

Food Serving Size Personal Notes:
Banana 1
Walnuts 1 Oz.
Everything Bagel 1
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

LUNCH 1: 11:45PM – 12:15PM (820 CALORIES P-56G/C-78G/F-33G)

Food Serving Size Personal Notes:
93/7 Ground 8 Oz.
Turkey
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil

LUNCH 2: 2:00 – 2:30PM (605 CALORIES P-47G/C-57G/F-22G)

Food Serving Size Personal Notes:
Chunk Light Tuna 4 Oz.
In Water
Everything Bagel 1
Mayo With Olive 1 Tbsp.
Oil
Cream Cheese 2 Tbsp.
Hard-Boiled Egg 2

PRE WORKOUT SMOOTHIE: 4:15 – 4:30PM (330 CALORIES P-34G/C-35G/F-6G)

Food Serving Size Personal Notes:
2% Milk 8 Oz.
Classic Fruit 1 Cup
Medley IMPORTANT: I take 2 Tbsp. Dextrose and 1 Scoop Amino
Optimum Nutrition 1 Scoop Energy with 8 Oz. water. Then I add 2 Tbsp. Dextrose and 2
100% Whey Gold Scoops Amino Energy in ½ gallon of water. See video for
Standard 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 Personal Notes:
Now Foods 4 Tbsp.
Dextrose Powder
Optimum Nutrition 3 Scoops
Amino Energy
Optimum Nutrition 1 Tsp.
Creatine Powder 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 Personal Notes:
Now Foods 2 Tbsp.
Dextrose Powder
Optimum Nutrition 1 Scoop
100% Whey Gold
Standard

POST WORKOUT MEAL: 8:00 – 8:30PM (862 CALORIES P-72G/C-90G/F-25G)

Food Serving Size Personal Notes:
Boneless Skinless 8 Oz.
Chicken Breast
Brown Rice 1 1/3 Cups
Broccoli 2 Cups
Extra Virgin Olive 1 Tbsp.
Oil
Franks Red Hot 1 Tbsp.
2% Milk 8 Oz.

SNACK: 10:00 – 10:30PM (555 CALORIES P-34G/C-49G/F-27G)

Food Serving Size Personal Notes:
2% Low Fat ¼ Cup
Cottage Cheese
4% Cottage ½ Cup
Cheese
Walnuts 1 Oz.
Classic Fruit ½ Cup
Medley
Everything Bagel ½

TOTAL CALORIES = 4,452

Protein (g) = 319 Personal Notes:

Carbs (g) = 470

Fats (g) = 154

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