The Terminator Three-Day Muscle Meal Plan
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Ingredients
Instructions
- 1
Est: 520 kcal / 58 g protein / 13 g fat / 44 g carbs / 10 g fiber
- 2
AM Snack — Turkey Pepper Roll-Ups
- 3
Est: 220 kcal / 28 g protein / 8 g fat / 10 g carbs / 3 g fiber
- 4
Lunch — Beef & Quinoa Power Bowl
- 5
Est: 520 kcal / 48 g protein / 22 g fat / 38 g carbs / 6 g fiber
- 6
PM Snack (Post-workout) — Chocolate Protein Shake
- 7
Est: 280 kcal / 30 g protein / 2 g fat / 40 g carbs / 3 g fiber
- 8
Dinner — Garlic Herb Salmon & Greens
- 9
Est: 330 kcal / 20 g protein / 17 g fat / 2 g carbs / 0 g fiber
- 10
Breakfast — Savory Egg-White Oats
- 11
Est: 430 kcal / 46 g protein / 12 g fat / 42 g carbs / 6 g fiber
- 12
AM Snack — Cottage Cheese & Pineapple
- 13
Est: 220 kcal / 30 g protein / 4 g fat / 20 g carbs / 1 g fiber
- 14
Lunch — Chicken, Sweet Potato & Kale
- 15
Est: 540 kcal / 60 g protein /
Backstory: Time to pump up your nutrition like a machine. Three days of meals + snacks, hitting ~1873 kcal/day and macros ~164g protein / 62g fat / 164g carbs, with fiber 22–27g. Designed for efficient batch prep (<1 hour active prep per day). Follow portions to hit targets — I include grams/serving and simple assembly steps. Let’s crush it!
Day structure (each day): Breakfast, Lunch, Dinner, 2 Snacks (one morning, one afternoon/post-workout). Approx timing: Breakfast, AM snack, Lunch, PM snack, Dinner.
Day 1
- Breakfast — Greek-Oat Protein Bowl
