3417 Calorie Meal Plan (220g Protein)

This is week 5 of my 12-24 week bulking series. The goal of each week is to eat in a small calorie surplus (5-15%) each day. In addition, I am aiming to meet all of the nutrient requirements for macronutrients, fiber, vitamins and minerals.

This meal plan does just that. Providing the following calories and macros.

  • Calories: 3417
  • Protein: 222 g
  • Carbohydrate: 415 g
  • Fats: 106 g
  • Fiber: 50 g

I used the push, pull, leg routine for week five.

Meal Plan Outline:

This meal plan was similar to week fours meal plan, only difference was a change in the lunch.

  • Meal One: Strawberry banana, peanut butter, protein, smoothie with Chia seeds and oats – 592 kcal
  • Meal Two: Bagel Breakfast sandwich with eggs, tomato, cheese, spinach – 480 kcal
  • Meal Three: Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans (Meal prep) – 504 kcal
  • Meal Four: Salmon, Tilapia, Asparagus, Sweet Potato and Regular Potato – 718 kcal
  • Before Bed: Casein Protein and Chocolate Milk – 276 kcal
  • Pre-workout: Cereal with milk, berries and honey – 308 kcal
  • Evening Treat: Tillamook Ice Cream – 536 kcal

I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.

What Each Meal Included:

The goal for each meal was to provide a serving from each of the five food groups, lean protein, whole grains, low-fat dairy, fruits and vegetables. In addition, each meal was to provide 500-800 calories, 20-50 grams of protein, 40-80 grams of carbohydrates, 15-30 grams of fat.

Meal One: Strawberry banana, peanut butter, protein, smoothie

Strawberry banana, peanut butter, protein, smoothie

Ingredients:

VolumeWeight (grams)Ingredient Name
1 whole 118 gBanana
1 cups149 gFrozen strawberries
1 oz28 gOats 
1/2 oz14 gChia seeds 
1/2 cups 122 gFat free milk 
1/2 cup 113 gNon-fat greek yogurt 
1 tbsp14 gPeanut butter 
1/2 scoop16 gWhey protein powder 
1 scoop 5 gCreatine monohydrate 

Directions:

  1. Start by adding all of the solids to the blender
  2. Then add in the protein powder and creatine
  3. Lastly add the greek yogurt followed by the milk 
  4. Blend until you get a creamy consistency

Calorie and macronutrients

Calories: 593
Protein: 39 g
Fat: 16 g
Carbohydrates: 82 g
Fiber: 15 g

Here is the recipe card for the strawberry banana, peanut butter, protein, smoothie recipe.

Meal Two: Bagel breakfast sandwich with eggs, tomato, cheese, spinach

Bagel breakfast sandwich with eggs, tomato, cheese, spinach

Ingredients:

VolumeWeight (grams)Ingredient Name
12 whole1056 gWhole Eggs
24 slices840 gTurkey Bacon
6 qt1680 gWhole Grain Bagel
12 slices1600 gTomato
12 oz90 gSpinach
6 slices 336 gLow-fat Swiss cheese 

Directions:

  1. Start by pre-heating your oven to 350 degrees
  2. Combine eggs in large bowl and whisk.
  3. Thinly slice tomatoes
  4. Add 3 cups spinach to the eggs 
  5. Spray a large sheet (18” x 26”) pan with oil and set on oven rack
  6. Add the eggs and spinach mis to the sheet pan
  7. Layer on the sliced tomato
  8. Bake for 20 min then once done broil for an additional 5-10 minutes
  9. Add the turkey bacon to a sheet pan and bake at 350 for 20-30 minutes
  10. Dived the egg bake into 12 servings and add 1 slice of cheese and 2 slices of turkey bacon to each serving. 
  11. When you are ready to eat this meal toast your English muffin and add one serving of the egg bake to make the sandwich. 

Calorie and Macronutrients: 

This recipe provided – 6 servings.

Calories: 480
Protein: 33 g
Fat: 20 g
Carbohydrates: 51 g
Fiber: 8 g

Pre-workout: Cereal with milk, berries and honey

Ingredients:

VolumeWeight (grams)Ingredient Name
1.5 cups55.5 gCheerios
1 cup245.0 g0% Milk
1 tbsp 21.0 gHoney
1/2 cup75.0 gBlueberries

Directions: 

  1. Combine Cheerios and Milk: In a bowl, pour 1.5 cups of Honey Nut Cheerios.
  2. Add Milk: Pour 1 cup of fat-free milk over the Cheerios.
  3. Drizzle Honey: Top the Cheerios and milk with 1 tablespoon of honey and blueberries.
  4. Mix & Enjoy: Stir gently to mix the honey into the cereal and milk. Enjoy your meal 1 hour to 30 minutes before your workout for an energy boost.

Calorie and Macronutrients: 

This recipe is one serving.

Calories: 308
Protein: 7 g
Fat: 1 g
Carbohydrates: 70 g
Fiber: 3 g

Meal Three: Crock Pot Chicken & Brown Rice with Roasted Corn & Black Beans (Meal prep)

Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans (Meal prep)

Ingredients:

Weight (g)AmountIngredient
4.02 tspCumin
6.22 tspGarlic Powder
3.51.50 tspPaprika
0.41/4 tspCayenne
1.21/2 tspBlack Pepper
0.41 dashSalt
425.215 ozBlack Beans Low Sodium
236.32.63 (2/3 cup)Frozen Corn, Fire Roasted
567.020 ozRice, White, Long-Grain, Regular, Unenriched, Cooked without Salt
16.01 cup, choppedCoriander Leaf, Fresh
480.02 cupChicken Broth
170.16 ozMexican Cheese Reduced Fat
680.024 ozChicken Breast

Directions:

  1. Add your chicken breast to the bottom of your 6-quart crock pot. Top with the seasonings and spices: cumin, garlic powder, paprika, cayenne, black pepper, and salt. Add your chicken broth, corn, and black beans.
  2. Cook on low for 4-6 hours. Once the chicken is cooked, pull the chicken apart using two forks.
  3. Add in your brown rice, and cook on high for another hour.
  4. Top with cilantro and cheese, and enjoy!

Calorie and Macronutrients: 

This recipe provided – 6 servings.

Calories: 505
Protein: 44 g
Fat: 10 g
Carbohydrates: 59 g
Fiber: 10 g

Here is the recipe card for the Crock Pot Chicken & Brown Rice With Roasted Corn & Black Beans (Meal Prep) recipe.

Meal Four: Protein + Steamed Vegetable + Carbohydrates

Turkey Burger

Meal four aka dinner, was one of three options where I would have my protein, vegetable and carb two times then I would swap my protein source out for a different one. I did either, salmon and tilapia, tilapia (2X) or turkey burgers.

Salmon, Tilapia, Asparagus, Sweet Potato

  • 1 fillet 4 oz salmon and one 3 oz tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Turkey Burger, Sweet Potato Fries and Steamed Asparagus

  • One turkey burger with a whole grain bun.
  • 200 grams of potatoes 
  • 1 cup of steamed veggies

Tilapia Sweet Potato Fries and Steamed Asparagus

  • Two portions of – 3 oz tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Calorie and Macronutrients: 

This recipe provided – 6 servings.

Calories: 480
Protein: 33 g
Fat: 20 g
Carbohydrates: 51 g
Fiber: 8 g

Before Bed: Casein Protein and Chocolate Milk

Ingredients: 

Vol.Wt. (grams)Ingredient Name
1 cup NA1% chocolate milk
1 scoop 31 gCasein protein

Directions: 

  1. 1 hour – 30 minutes before bed – add casein protein to chocolate milk and consume it

Calorie and Macronutrients: 

  • Calories: 277
  • Protein: 31 g
  • Carbohydrates: 30g
  • Fats: 3 g
  • Fiber: 0 g

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.