30 Days Out Calculator Results 31.01.

18, 16:34

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YOUR 30 DAYS OUT MEAL PLAN

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TWO WAYS TO USE YOUR RESULTS
5.8K

1 FOLLOW THE DAILY TOTALS

Using the foods list at the bottom, distribute your daily calorie and macro totals across as many meals as you like.

2 FOLLOW THE MEALS

Spread your calories and macros over six meals per day, as shown below. Customize your meals with foods from the full list.

WEEK 1 CALORIES PER DAY: 3033

PRINT MY NUTRITION PLAN!
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
DAY
PROTEIN: 1.5 X6WEIGHT DAY
PROTEIN: 1.5 X7WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT
REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES
CARBS: 80% - FATS: 20% CARBS: 60% - FATS: 40% CARBS: 50% - FATS: 50% CARBS: 50% - FATS: 50% CARBS: 20% - FATS: 80% CARBS: 20% - FATS: 80% CARBS: 50% - FATS: 50%
TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS
Calories: 3033 Calories: 3033 Calories: 3033 Calories: 3033 Calories: 3033 Calories: 3033 Calories: 3033
Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g
Carbs: 316g Carbs: 237g Carbs: 198g Carbs: 198g Carbs: 79g Carbs: 79g Carbs: 198g
Fats: 35g Fats: 70g Fats: 88g Fats: 88g Fats: 141g Fats: 141g Fats: 88g

https://www.bodybuilding.com/fun/30-days-out-results.html Seite 1 von 8

30 Days Out Calculator Results 31.01.18, 16:34

MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1

Calories: 750 Calories: 591 Calories: 561 Calories: 561 Calories: 640 Calories: 640 Calories: 561
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 95g Carbs: 71g Carbs: 59g Carbs: 59g Carbs: 36g Carbs: 36g Carbs: 59g
Fat: 14g Fat: 7g Fat: 9g Fat: 9g Fat: 28g Fat: 28g Fat: 9g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites
Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal
Whole Eggs MCT Oil Or Whole Eggs MCT Oil Or Whole Eggs

MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2

Calories: 723 Calories: 591 Calories: 561 Calories: 561 Calories: 496 Calories: 496 Calories: 561
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 95g Carbs: 71g Carbs: 59g Carbs: 59g Carbs: 0g Carbs: 0g Carbs: 59g
Fat: 11g Fat: 7g Fat: 9g Fat: 9g Fat: 28g Fat: 28g Fat: 9g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Ground Turkey Breast Chicken Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast
Brown Rice Brown Rice Brown Rice Brown Rice Almonds Almonds Brown Rice

MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3

Calories: 244 Calories: 343 Calories: 361 Calories: 361 Calories: 528 Calories: 528 Calories: 361
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 8g Carbs: 8g Carbs: 0g
Fat: 0g Fat: 11g Fat: 13g Fat: 13g Fat: 28g Fat: 28g Fat: 13g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter

MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4

Calories: 496 Calories: 432 Calories: 404 Calories: 404 Calories: 244 Calories: 244 Calories: 404
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 63g Carbs: 47g Carbs: 40g Carbs: 40g Carbs: 0g Carbs: 0g Carbs: 40g
Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Simple Carbs Simple Carbs Simple Carbs Simple Carbs

MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5

Calories: 595 Calories: 747 Calories: 521 Calories: 521 Calories: 640 Calories: 640 Calories: 521
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 63g Carbs: 47g Carbs: 40g Carbs: 40g Carbs: 36g Carbs: 36g Carbs: 40g
Fat: 11g Fat: 35g Fat: 13g Fat: 13g Fat: 28g Fat: 28g Fat: 13g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Tuna Ground Beef Chicken Greek Yogurt Greek Yogurt Greek Yogurt Greek Yogurt
Black Beans Black Beans Black Beans Almonds Almonds Almonds Almonds

MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6

Calories: 244 Calories: 343 Calories: 640 Calories: 640 Calories: 496 Calories: 496 Calories: 640
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g
Fat: 0g Fat: 11g Fat: 44g Fat: 44g Fat: 28g Fat: 28g Fat: 44g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Ground Beef Ground Beef Chicken Breast Chicken Breast Ground Beef
Almonds Olive Oil Olive Oil

https://www.bodybuilding.com/fun/30-days-out-results.html Seite 2 von 8

30 Days Out Calculator Results 31.01.18, 16:34

WEEK 2 CALORIES PER DAY: 2933

PRINT MY NUTRITION PLAN!
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
DAY
PROTEIN: 1.5 X6WEIGHT DAY
PROTEIN: 1.5 X7WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT
REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES
CARBS: 80% - FATS: 20% CARBS: 60% - FATS: 40% CARBS: 50% - FATS: 50% CARBS: 50% - FATS: 50% CARBS: 20% - FATS: 80% CARBS: 20% - FATS: 80% CARBS: 50% - FATS: 50%
TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS
Calories: 2933 Calories: 2933 Calories: 2933 Calories: 2933 Calories: 2933 Calories: 2933 Calories: 2933
Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g
Carbs: 296g Carbs: 222g Carbs: 185g Carbs: 185g Carbs: 74g Carbs: 74g Carbs: 185g
Fats: 33g Fats: 66g Fats: 82g Fats: 82g Fats: 132g Fats: 132g Fats: 82g
MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1
Calories: 717 Calories: 575 Calories: 540 Calories: 540 Calories: 610 Calories: 610 Calories: 540
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 89g Carbs: 67g Carbs: 56g Carbs: 56g Carbs: 33g Carbs: 33g Carbs: 56g
Fat: 13g Fat: 7g Fat: 8g Fat: 8g Fat: 26g Fat: 26g Fat: 8g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites
Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal
Whole Eggs MCT Oil Or Whole Eggs MCT Oil Or Whole Eggs

MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2

Calories: 690 Calories: 575 Calories: 540 Calories: 540 Calories: 478 Calories: 478 Calories: 540
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 89g Carbs: 67g Carbs: 56g Carbs: 56g Carbs: 0g Carbs: 0g Carbs: 56g
Fat: 10g Fat: 7g Fat: 8g Fat: 8g Fat: 26g Fat: 26g Fat: 8g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Ground Turkey Breast Chicken Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast
Brown Rice Brown Rice Brown Rice Brown Rice Almonds Almonds Brown Rice

MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3

Calories: 244 Calories: 334 Calories: 352 Calories: 352 Calories: 506 Calories: 506 Calories: 352
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 7g Carbs: 7g Carbs: 0g
Fat: 0g Fat: 10g Fat: 12g Fat: 12g Fat: 26g Fat: 26g Fat: 12g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter

MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4

Calories: 480 Calories: 420 Calories: 392 Calories: 392 Calories: 244 Calories: 244 Calories: 392
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 59g Carbs: 44g Carbs: 37g Carbs: 37g Carbs: 0g Carbs: 0g Carbs: 37g
Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Simple Carbs Simple Carbs Simple Carbs Simple Carbs

MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5

Calories: 570 Calories: 717 Calories: 500 Calories: 500 Calories: 610 Calories: 610 Calories: 500
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 59g Carbs: 44g Carbs: 37g Carbs: 37g Carbs: 33g Carbs: 33g Carbs: 37g
Fat: 10g Fat: 33g Fat: 12g Fat: 12g Fat: 26g Fat: 26g Fat: 12g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Tuna Ground Beef Chicken Greek Yogurt Greek Yogurt Greek Yogurt Greek Yogurt
Black Beans Black Beans Black Beans Almonds Almonds Almonds Almonds

MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6

Calories: 244 Calories: 334 Calories: 613 Calories: 613 Calories: 478 Calories: 478 Calories: 613
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g
Fat: 0g Fat: 10g Fat: 41g Fat: 41g Fat: 26g Fat: 26g Fat: 41g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Ground Beef Ground Beef Chicken Breast Chicken Breast Ground Beef
Almonds Olive Oil Olive Oil

https://www.bodybuilding.com/fun/30-days-out-results.html Seite 3 von 8

30 Days Out Calculator Results 31.01.18, 16:34

WEEK 3 CALORIES PER DAY: 2833

PRINT MY NUTRITION PLAN!
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
DAY
PROTEIN: 1.5 X6WEIGHT DAY
PROTEIN: 1.5 X7WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT
REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES
CARBS: 80% - FATS: 20% CARBS: 60% - FATS: 40% CARBS: 50% - FATS: 50% CARBS: 50% - FATS: 50% CARBS: 20% - FATS: 80% CARBS: 20% - FATS: 80% CARBS: 50% - FATS: 50%
TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS
Calories: 2833 Calories: 2833 Calories: 2833 Calories: 2833 Calories: 2833 Calories: 2833 Calories: 2833
Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g
Carbs: 276g Carbs: 207g Carbs: 173g Carbs: 173g Carbs: 69g Carbs: 69g Carbs: 173g
Fats: 31g Fats: 61g Fats: 77g Fats: 77g Fats: 123g Fats: 123g Fats: 77g
MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1
Calories: 684 Calories: 546 Calories: 524 Calories: 524 Calories: 593 Calories: 593 Calories: 524
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 83g Carbs: 62g Carbs: 52g Carbs: 52g Carbs: 31g Carbs: 31g Carbs: 52g
Fat: 12g Fat: 6g Fat: 8g Fat: 8g Fat: 25g Fat: 25g Fat: 8g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites
Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal
Whole Eggs MCT Oil Or Whole Eggs MCT Oil Or Whole Eggs

MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2

Calories: 657 Calories: 546 Calories: 524 Calories: 524 Calories: 469 Calories: 469 Calories: 524
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 83g Carbs: 62g Carbs: 52g Carbs: 52g Carbs: 0g Carbs: 0g Carbs: 52g
Fat: 9g Fat: 6g Fat: 8g Fat: 8g Fat: 25g Fat: 25g Fat: 8g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Ground Turkey Breast Chicken Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast
Brown Rice Brown Rice Brown Rice Brown Rice Almonds Almonds Brown Rice

MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3

Calories: 244 Calories: 325 Calories: 352 Calories: 352 Calories: 497 Calories: 497 Calories: 352
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 7g Carbs: 7g Carbs: 0g
Fat: 0g Fat: 9g Fat: 12g Fat: 12g Fat: 25g Fat: 25g Fat: 12g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter

MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4

Calories: 464 Calories: 408 Calories: 384 Calories: 384 Calories: 244 Calories: 244 Calories: 384
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 55g Carbs: 41g Carbs: 35g Carbs: 35g Carbs: 0g Carbs: 0g Carbs: 35g
Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Simple Carbs Simple Carbs Simple Carbs Simple Carbs

MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5

Calories: 545 Calories: 687 Calories: 492 Calories: 492 Calories: 593 Calories: 593 Calories: 492
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 55g Carbs: 41g Carbs: 35g Carbs: 35g Carbs: 31g Carbs: 31g Carbs: 35g
Fat: 9g Fat: 31g Fat: 12g Fat: 12g Fat: 25g Fat: 25g Fat: 12g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Tuna Ground Beef Chicken Greek Yogurt Greek Yogurt Greek Yogurt Greek Yogurt
Black Beans Black Beans Black Beans Almonds Almonds Almonds Almonds

MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6

Calories: 244 Calories: 325 Calories: 595 Calories: 595 Calories: 469 Calories: 469 Calories: 595
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g
Fat: 0g Fat: 9g Fat: 39g Fat: 39g Fat: 25g Fat: 25g Fat: 39g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Ground Beef Ground Beef Chicken Breast Chicken Breast Ground Beef
Almonds Olive Oil Olive Oil

https://www.bodybuilding.com/fun/30-days-out-results.html Seite 4 von 8

30 Days Out Calculator Results 31.01.18, 16:34

WEEK 4 CALORIES PER DAY: 2733

PRINT MY NUTRITION PLAN!
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
DAY
PROTEIN: 1.5 X6WEIGHT DAY
PROTEIN: 1.5 X7WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT
REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES REMAINING CALORIES
CARBS: 80% - FATS: 20% CARBS: 60% - FATS: 40% CARBS: 50% - FATS: 50% CARBS: 50% - FATS: 50% CARBS: 20% - FATS: 80% CARBS: 20% - FATS: 80% CARBS: 50% - FATS: 50%
TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS TOTALS
Calories: 2733 Calories: 2733 Calories: 2733 Calories: 2733 Calories: 2733 Calories: 2733 Calories: 2733
Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g Protein: 363g
Carbs: 256g Carbs: 192g Carbs: 160g Carbs: 160g Carbs: 64g Carbs: 64g Carbs: 160g
Fats: 28g Fats: 57g Fats: 71g Fats: 71g Fats: 114g Fats: 114g Fats: 71g
MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1 MEAL 1
Calories: 651 Calories: 530 Calories: 499 Calories: 499 Calories: 567 Calories: 567 Calories: 499
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 77g Carbs: 58g Carbs: 48g Carbs: 48g Carbs: 29g Carbs: 29g Carbs: 48g
Fat: 11g Fat: 6g Fat: 7g Fat: 7g Fat: 23g Fat: 23g Fat: 7g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites Egg Whites
Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal Oatmeal
Whole Eggs MCT Oil Or Whole Eggs MCT Oil Or Whole Eggs

MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2 MEAL 2

Calories: 624 Calories: 530 Calories: 499 Calories: 499 Calories: 451 Calories: 451 Calories: 499
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 77g Carbs: 58g Carbs: 48g Carbs: 48g Carbs: 0g Carbs: 0g Carbs: 48g
Fat: 8g Fat: 6g Fat: 7g Fat: 7g Fat: 23g Fat: 23g Fat: 7g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Ground Turkey Breast Chicken Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast Ground Turkey Breast
Brown Rice Brown Rice Brown Rice Brown Rice Almonds Almonds Brown Rice

MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3 MEAL 3

Calories: 244 Calories: 325 Calories: 343 Calories: 343 Calories: 475 Calories: 475 Calories: 343
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 6g Carbs: 6g Carbs: 0g
Fat: 0g Fat: 9g Fat: 11g Fat: 11g Fat: 23g Fat: 23g Fat: 11g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter Peanut Butter

MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4 MEAL 4

Calories: 448 Calories: 396 Calories: 372 Calories: 372 Calories: 244 Calories: 244 Calories: 372
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 51g Carbs: 38g Carbs: 32g Carbs: 32g Carbs: 0g Carbs: 0g Carbs: 32g
Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g Fat: 0g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
Simple Carbs Simple Carbs Simple Carbs Simple Carbs

MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5 MEAL 5

Calories: 520 Calories: 657 Calories: 471 Calories: 471 Calories: 567 Calories: 567 Calories: 471
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 51g Carbs: 38g Carbs: 32g Carbs: 32g Carbs: 29g Carbs: 29g Carbs: 32g
Fat: 8g Fat: 29g Fat: 11g Fat: 11g Fat: 23g Fat: 23g Fat: 11g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Tuna Ground Beef Chicken Greek Yogurt Greek Yogurt Greek Yogurt Greek Yogurt
Black Beans Black Beans Black Beans Almonds Almonds Almonds Almonds

MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6 MEAL 6

Calories: 244 Calories: 325 Calories: 568 Calories: 568 Calories: 451 Calories: 451 Calories: 568
Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g Carbs: 0g
Fat: 0g Fat: 9g Fat: 36g Fat: 36g Fat: 23g Fat: 23g Fat: 36g
Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods: Basic Foods:
Egg Whites Egg Whites Ground Beef Ground Beef Chicken Breast Chicken Breast Ground Beef
Almonds Olive Oil Olive Oil

https://www.bodybuilding.com/fun/30-days-out-results.html Seite 5 von 8

30 Days Out Calculator Results 31.01.18, 16:34

WEEK 5 CALORIES PER DAY: 2733

PRINT MY NUTRITION PLAN!
DAY 29 DAY 30
PROTEIN: 1.5 X WEIGHT PROTEIN: 1.5 X WEIGHT
REMAINING CALORIES REMAINING CALORIES
CARBS: 80% - FATS: 20% CARBS: 60% - FATS: 40%
PROTEIN OPTIONS
TOTALS TOTALS
Food Serving Size Calories Protein Carbs Fats
Calories: 2733 Calories: 2733
Protein: 363g Protein: 363g Beef Ground Lean 1 oz 46 7g 0g 2g
Carbs: 256g Carbs: 192g Bison 1 oz 48 8g 0g 2g
Fats: 28g Fats: 57g Catfish 1 oz 29 5g 0g 1g
MEAL 1 MEAL 1 Chicken, Skinless 1 oz 46 9g 0g 1g
Calories: 651 Calories: 530 Cod 1 oz 29 6g 0g 0g
Protein: 61g Protein: 61g Crab, Blue 1 oz 29 6g 0g 0g
Carbs: 77g Carbs: 58g Duck, Skinless 1 oz 56 7g 0g 3g
Fat: 11g Fat: 6g Egg, Omega 3 1 large (50g) 77 6g 1g 5g
Basic Foods: Basic Foods: Egg Whites 1 large (33g) 16 4g 0g 0g
Egg Whites Egg Whites
Fage Yogurt 1 oz 16 2g 2g 0g
Oatmeal Oatmeal
Filet Mignon 1 oz 65 8g 0g 3g
Whole Eggs
Flank Steak 1 oz 57 8g 0g 3g
MEAL 2 MEAL 2 Flounder 1 oz 33 7g 0g 0g
Calories: 624 Calories: Haddock 1 oz 31 7g 0g 0g
Protein: 61g Protein: 61g Halibut 1 oz 39 7g 0g 1g
Carbs: 77g Carbs: 58g NY Strip 1 oz 79 7g 0g 6g
Fat: 8g Fat: 6g Orange Roughy 1 oz 29 6g 0g 0g
Basic Foods: Basic Foods: Perch 1 oz 34 7g 0g 1g
Ground Turkey Breast Chicken Red Snapper 1 oz 36 7g 0g 0g
Brown Rice Brown Rice Salmon 1 oz 51 7g 0g 2g
Scallops 1 oz 31 6g 0g 0g
MEAL 3 MEAL 3 Sea Bass 1 oz 35 7g 0g 1g
Shrimp 1 oz 28 6g 0g 0g
Calories: 244 Calories: 325
Surimi 1 oz 28 4g 2g 0g
Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g Tilapia 1 oz 36 7g 0g 1g
Fat: 0g Fat: 9g Tuna 1 oz 32 7g 0g 0g
Basic Foods: Basic Foods: Ground Turkey Breast 1 oz 66 8g 0g 4g
Protein Shake Protein Shake Venison 1 oz 42 8g 0g 1g
Peanut Butter
FAT OPTIONS
MEAL 4 MEAL 4 Food Serving Size Calories Protein Carbs Fats
Almonds 1 oz 162 6g 6g 14g
Calories: 448 Calories: 396
Protein: 61g Protein: 61g Almond Butter 1 tbsp 101 2g 3g 9g

Carbs: 51g Carbs: 38g Almond Meal 1 oz 162 6g 6g 14g

Fat: 0g Fat: 0g Avocado 1 oz 45 1g 2g 4g
Basic Foods: Basic Foods: Cashews 1 oz 155 5g 9g 12g
Protein Shake Protein Shake Cashew Butter 1 tbsp 94 3g 4g 8g
Simple Carbs Simple Carbs Flax Seed 1 tbsp 55 2g 3g 4g
Flax, Olive Oil 1 tbsp 119 0g 0g 14g
Macadamia 1 oz 201 2g 4g 21g
MEAL 5 MEAL 5
MCT Oil 1 tbsp 126 0g 0g 14g
Calories: 520 Calories: 657
Peanuts 1 oz 159 7g 5g 14g
Protein: 61g Protein: 61g
Peanut Butter 1 oz 165 7g 6g 14g
Carbs: 51g Carbs: 38g
Pistachio 1 oz 156 6g 8g 12g
Fat: 8g Fat: 29g
Sunflower Seed 1 oz 164 6g 6g 14g
Basic Foods: Basic Foods:
Tuna Ground Beef Walnuts 1 oz 183 4g 4g 18g
Black Beans Black Beans

MEAL 6 MEAL 6
Calories: 244 Calories: 325
Protein: 61g Protein: 61g
Carbs: 0g Carbs: 0g
Fat: 0g Fat: 9g
Basic Foods: Basic Foods:
Egg Whites Egg Whites
Almonds

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30 Days Out Calculator Results 31.01.18, 16:34

CARB OPTIONS CARB OPTIONS CONTINUED

Serving Serving
Food Calories Protein Carbs Fats Food Calories Protein Carbs Fats
Size Size

Black Beans 1 oz 37 2g 7g 0g Cauliflower 1 oz 7 1g 1g 0g

Beans Celery 1 oz 4 0g 1g 0g
Cranberry 1 oz 38 3g 7g 0g
Cucumber 1 oz 4 0g 1g 0g
Style
Edamame 1 oz 34 3g 3g 1g
Bread, Multi
1 slice 69 3g 11g 1g Eggplant 1 oz 7 0g 2g 0g
Grain

Brown Rice 1 oz 31 1g 7g 0g Green Beans 1 oz 9 1g 2g 0g

Couscous 1 oz 31 1g 7g 0g Iceberg
1 oz 4 0g 1g 0g
Lettuce
Granola 1 oz 137 4g 15g 7g
Kale 1 oz 14 1g 3g 0g
Grits 1 oz 17 0g 4g 0g
Mushrooms 1 oz 7 1g 1g 0g
Lentils 1 oz 32 3g 6g 0g
Onions 1 oz 11 0g 3g 0g
Oatmeal 1 oz 20 1g 4g 0g
Peppers,
Oats Steel 1 oz 6 0g 1g 0g
1 oz 109 5g 19g 2g Sweet Green
Cut
Peppers,
Peas (Green 1 oz 9 0g 2g 0g
1 oz 23 2g 4g 0g Sweet Red
Split)
Peppers,
Potatoes 1 oz 26 1g 6g 0g 1 oz 10 0g 1g 0g
Rings (Cento)
Quinoa 1 oz 34 1g 6g 1g
Peperoncini 1 oz 11 1g 3g 0g
Whole Wheat
1 medium 104 3g 18g 2g Pickles 1 oz 3 0g 1g 0g
Wrap
Romaine
Yams 1 oz 32 0g 8g 0g 1 oz 5 0g 1g 0g
Lettuce
Alfalfa
1 oz 6 1g 1g 0g Spinach 1 oz 6 1g 1g 0g
Sprouts
Squash,
Asparagus 1 oz 6 1g 1g 0g 1 oz 13 0g 3g 0g
Butternut
Bok-Choy 1 oz 3 0g 1g 0g
Tomatoes 1 oz 5 0g 1g 0g
Broccoli 1 oz 10 1g 2g 0g
Zucchini 1 oz 4 0g 1g 0g
Cabbage 1 oz 7 0g 2g 0g

Carrots 1 oz 10 0g 2g 0g

DAIRY OPTIONS, USE SPARINGLY

Serving
Food Calories Protein Carbs Fats
Size

Cheese 1 oz 113 7g 0g 9g

Cottage
1 oz 20 3g 1g 0g
Cheese

Feta
1 oz 74 4g 1g 6g
Cheese

Milk 1 oz 14 1g 1g 1g

Yogurt 1 oz 16 2g 2g 0g

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30 Days Out Calculator Results 31.01.18, 16:34

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