Step 3: View recommended meals by category
Meal 1 of
48.9g
20%
Protein
32.7g
30.1%
Fat
129.8g
49.9%
Carbs
Turkey Bacon, Egg White, and Cheese Tortilla
1 Tortilla
Flour Tortilla
1 Slice
Cheddar Cheese
2 Slice
Turkey Bacon
0.3 cup
Egg White
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 cup
Strawberries
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
56.3g
23.4%
Protein
31.1g
29.1%
Fat
121.2g
47.5%
Carbs
Scrambled Egg Whites with Spinach
0.5 cup
Egg White
0.5 tblsp
Butter (Unsalted)
2 oz
Spinach
Apple
2 Large
Apple
2% Milk
5 cup
2% Milk
53.6g
21.5%
Protein
35.6g
32.1%
Fat
129.3g
46.4%
Carbs
Egg and Egg White and Veggie Omelette
2 tblsp
Butter (Unsalted)
2 Large
Egg, Raw
160 g
Onion
0.5 cup
Egg White
4 oz
Spinach
4 oz
Zucchini
Fruit Salad
0.8 cup
Banana
0.8 cup
Grapes
0.8 cup
Blueberries
0.8 cup
Melon, Cantaloupe
0.8 cup
Strawberries
Skim Milk
2 cup
Skim Milk
50.9g
21.9%
Protein
26.1g
25.2%
Fat
124.5g
52.9%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Skim Milk
2 cup
Skim Milk
Oatmeal
1.5 cup
Oatmeal (Dry)
1.5 cup
2% Milk
46.4g
18.6%
Protein
37.7g
34%
Fat
134.4g
47.5%
Carbs
Egg White, Spinach and Goat Cheese Omelette
2 tblsp
Butter (Unsalted)
2 oz
Soft Goat Cheese
1 cup
Egg White
160 g
Onion
4 oz
Spinach
Apple
2 Large
Apple
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
69g
25.6%
Protein
32.5g
27.1%
Fat
137.3g
47.2%
Carbs
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Pineapple Blueberry Greek Yogurt Smoothie
12 oz
Non-Fat Plain Greek Yogurt
1 cup
2% Milk
1 cup
Pineapple
0.5 cup
Blueberries
43.1g
18.7%
Protein
27.7g
27%
Fat
132.8g
54.3%
Carbs
Mozarella Cheese Eggs with Egg Whites
1 oz
Fresh Mozzarella Cheese
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
0.3 cup
Egg White
Oatmeal
1 cup
Oatmeal (Dry)
1 cup
2% Milk
Orange
3 Large
Orange
66.9g
24.4%
Protein
30.4g
24.9%
Fat
154.3g
50.7%
Carbs
Banana Berry Greek Yogurt Smoothie
12 oz
Non-Fat Plain Greek Yogurt
1 Medium
Banana
1 cup
Skim Milk
0.5 cup
Blueberries
0.5 cup
Strawberries
Peanut Butter Toast
3 tblsp
Peanut Butter (No Added Salt)
3 Slice
Whole Wheat Bread
Fruit Salad
0.3 cup
Banana
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Melon, Cantaloupe
0.3 cup
Strawberries
58.1g
21.2%
Protein
39.2g
32.1%
Fat
135.1g
46.7%
Carbs
Bacon, Egg, and Cheese Sandwhich
2 Slice
Whole Wheat Bread
1 Slice
Cheddar Cheese
2 Slice
Bacon (Pan Fried)
1 Large
Egg, Raw
Banana Berry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 Medium
Banana
0.5 cup
Skim Milk
0.3 cup
Blueberries
0.3 cup
Strawberries
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
81.1g
33.9%
Protein
35.1g
33%
Fat
85.5g
33%
Carbs
Egg White, Turkey, Spinach and Goat Cheese Omelette
1 tblsp
Butter (Unsalted)
1 oz
Soft Goat Cheese
0.5 cup
Egg White
2 oz
Deli Counter Sliced Turkey Breast
80 g
Onion
2 oz
Spinach
Pineapple Blueberry Greek Yogurt Smoothie
12 oz
Non-Fat Plain Greek Yogurt
1 cup
2% Milk
1 cup
Pineapple
0.5 cup
Blueberries
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
59.7g
22.8%
Protein
35.5g
30.4%
Fat
127.7g
46.8%
Carbs
Turkey Tacos
2 Tortilla
Flour Tortilla
4 oz
93% Lean Ground Turkey
1 tblsp
Vegetable Oil
0.5 oz
Cheddar Cheese
40 g
Onion
2 oz
Lettuce
1 tblsp
Hot Sauce
Banana Berry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 Medium
Banana
0.5 cup
Skim Milk
0.3 cup
Blueberries
0.3 cup
Strawberries
Brown Rice
0.3 cup
Brown Rice, Raw
47.7g
19.7%
Protein
34.1g
31.7%
Fat
123.6g
48.5%
Carbs
General Tso's Grilled Chicken Breast
4 oz
Skinless Chicken Breast, Raw
2 tblsp
Brown Sugar
1.5 tblsp
Hoisin Sauce
1.5 tblsp
Ketchup (Catsup)
0.5 tblsp
Cornstarch
1 tblsp
Soy Sauce
0.3 tsp
Crushed Red Pepper
0.3 tsp
Fresh Ginger
0.3 cup
Water
Green Peas in Butter Sauce
2 cup
Green Peas
2 tblsp
Butter (Unsalted)
160 g
Onion
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
48.9g
20.3%
Protein
24.7g
23%
Fat
147.4g
56.7%
Carbs
Thanksgiving Panini
2 Slice
Whole Wheat Bread
1 tblsp
Mayonnaise
3 oz
Deli Counter Sliced Turkey Breast
2 tblsp
Cranberry Sauce
1 oz
Spinach
1 tsp
Fresh Garlic
Greek Yogurt Parfait
0.3 cup
Granola
6 oz
Non-Fat Plain Greek Yogurt
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Strawberries
Orange
3 Large
Orange
60.6g
25.8%
Protein
33.2g
31.7%
Fat
101.9g
42.5%
Carbs
Lean Burger
4 oz
90% Lean Ground Beef
1 Slice
Cheddar Cheese
1 Bun
Whole Grain Burger or Hot Dog Bun
1 tblsp
Ketchup (Catsup)
40 g
Onion
10 g
Lettuce
Brown Rice
0.3 cup
Brown Rice, Raw
Greek Yogurt Parfait
0.3 cup
Granola
6 oz
Non-Fat Plain Greek Yogurt
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Strawberries
57.5g
23.3%
Protein
39g
35.6%
Fat
123.5g
41.1%
Carbs
Roast Turkey Breast no Skin
6 oz
Skinless Turkey Breast, Raw
1 tblsp
Butter (Unsalted)
Corn on the Cob
3 Ear
Yellow Sweet Corn
1.5 tblsp
Butter (Unsalted)
Orange
2 Large
Orange
75.9g
29.4%
Protein
37.3g
32.5%
Fat
105g
38.1%
Carbs
Pesto Chicken Sandwhich
2 Slice
Whole Wheat Bread
1 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
1 oz
Fresh Mozzarella Cheese
0.5 tblsp
Pine Nuts
1 tblsp
Grated Parmesan Cheese
1 oz
Spinach
0.5 tblsp
Fresh Garlic
0.3 cup
Fresh Basil
Greek Yogurt Parfait
0.3 cup
Granola
6 oz
Non-Fat Plain Greek Yogurt
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Strawberries
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 cup
Strawberries
67.9g
25%
Protein
36.9g
30.5%
Fat
128.6g
44.6%
Carbs
Turkey Burger
4 oz
93% Lean Ground Turkey
1 Bun
Whole Grain Burger or Hot Dog Bun
1 Slice
Monterey Jack Cheese
1 tblsp
Ketchup (Catsup)
40 g
Onion
10 g
Lettuce
Black Beans and Rice
0.3 cup
Brown Rice, Raw
1 tblsp
Vegetable Oil
4 oz
Canned Black Beans
80 g
Onion
0.5 cup
Chicken Broth
Banana Berry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 Medium
Banana
0.5 cup
Skim Milk
0.3 cup
Blueberries
0.3 cup
Strawberries
50.8g
22.5%
Protein
26.3g
26.2%
Fat
122.9g
51.3%
Carbs
Barbecue Chicken Sandwhich
2 Slice
Whole Wheat Bread
3 oz
Skinless Chicken Breast, Raw
1 oz
Fresh Mozzarella Cheese
1 tblsp
Barbecue Sauce
1 oz
Spinach
Black Beans and Rice
0.3 cup
Brown Rice, Raw
1 tblsp
Vegetable Oil
4 oz
Canned Black Beans
80 g
Onion
0.5 cup
Chicken Broth
Steamed Green Beans
12 oz
Green Beans
63.6g
23.2%
Protein
39.7g
32.5%
Fat
132.2g
44.3%
Carbs
Black Bean and Turkey Chili
4 oz
93% Lean Ground Turkey
1 tblsp
Olive Oil
3.8 oz
Canned Black Beans
3 oz
Green Beans
3 oz
Spinach
40 g
Onion
0.3 cup
Tomato Sauce
0.3 cup
Chicken Broth
Black Beans and Rice
0.3 cup
Brown Rice, Raw
1 tblsp
Vegetable Oil
4 oz
Canned Black Beans
80 g
Onion
0.5 cup
Chicken Broth
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 cup
Strawberries
83.5g
31.9%
Protein
39.8g
34.2%
Fat
94.3g
33.9%
Carbs
No Bun Lean Burger
4 oz
90% Lean Ground Beef
1 Slice
Cheddar Cheese
1 tblsp
Ketchup (Catsup)
40 g
Onion
1 oz
Lettuce
Pineapple Blueberry Greek Yogurt Smoothie
12 oz
Non-Fat Plain Greek Yogurt
1 cup
2% Milk
1 cup
Pineapple
0.5 cup
Blueberries
Green Peas in Butter Sauce
1 cup
Green Peas
1 tblsp
Butter (Unsalted)
80 g
Onion
58.3g
22%
Protein
36.3g
30.9%
Fat
128.9g
47.1%
Carbs
Grilled Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Baked Sweet Potato
3 Potato
Sweet Potato
1.5 tblsp
Butter (Unsalted)
Peas and Carrots
1.5 cup
Green Peas
1.5 cup
Carrots
49.3g
21.2%
Protein
29.1g
28.2%
Fat
132.7g
50.6%
Carbs
General Tso's Chicken and Broccoli
4 oz
Skinless Chicken Breast, Raw
1 tblsp
Vegetable Oil
2 tblsp
Brown Sugar
1.5 tblsp
Hoisin Sauce
4 oz
Broccoli
80 g
Onion
1.5 tblsp
Ketchup (Catsup)
0.5 tblsp
Cornstarch
1 tblsp
Soy Sauce
0.3 tsp
Crushed Red Pepper
0.3 tsp
Fresh Ginger
0.3 cup
Water
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Corn on the Cob
1 Ear
Yellow Sweet Corn
0.5 tblsp
Butter (Unsalted)
65.1g
27.2%
Protein
24.2g
22.8%
Fat
129.6g
50%
Carbs
Whole Wheat Pasta and Tomato Sauce with Chicken
4 oz
Whole Wheat Pasta (Dry)
6 oz
Skinless Chicken Breast, Raw
4 tblsp
Grated Parmesan Cheese
1 cup
Tomato Sauce
Orange Glazed Carrots
1 tblsp
Butter (Unsalted)
5 oz
Carrots
1.5 tblsp
Brown Sugar
2 tblsp
Orange Juice
40.1g
15.5%
Protein
31.9g
27.6%
Fat
156.5g
56.9%
Carbs
Falafel Pita
5 2" Ball
Falafel
1 Large Pita (6.5" Diameter)
White Pita Bread
1 tblsp
Tahini (Sesame butter)
2 tblsp
Hummus
0.3 cup
Red Tomatoes
0.5 cup
Lettuce
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Brown Rice
0.3 cup
Brown Rice, Raw
50g
21.2%
Protein
38.2g
36.4%
Fat
107g
42.5%
Carbs
Zucchini Lasagna
4 oz
93% Lean Ground Beef
0.3 cup
Part Skim Ricotta Cheese
1 oz
Fresh Mozzarella Cheese
0.4 tblsp
Olive Oil
5 oz
Red Tomatoes
1.3 oz
Onion
0.5 tblsp
Grated Parmesan Cheese
2 oz
Zucchini
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
47.4g
17.4%
Protein
37g
30.5%
Fat
152.9g
52.1%
Carbs
Beef and Broccoli Teriyaki
4 oz
Top Loin Steak (0" Fat), Raw
1 tblsp
Vegetable Oil
4 oz
Broccoli
2 tblsp
Teriyaki Sauce
80 g
Onion
Grilled Potato Wedges
2 Large
Red Potato
1 tblsp
Vegetable Oil
160 g
Onion
42g
15.5%
Protein
31g
25.7%
Fat
163.1g
58.8%
Carbs
16" Cheese Pizza
1.1 cup
All Purpose Flour
2.3 oz
Mozzarella Cheese (Low Moisture)
2.3 tsp
Olive Oil
0.2 cup
Tomato Sauce
0.2 Envelope
Active Yeast, Dry
0.2 tsp
Sugar
0.4 tsp
Salt
0.5 cup
Water
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
41g
16.4%
Protein
49.4g
44.3%
Fat
107.5g
39.3%
Carbs
Spinach, Chicken and Goat Cheese Salad
2 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
0.5 oz
Almonds
1 oz
Soft Goat Cheese
1 tblsp
Jam or Preserves
5 oz
Spinach
80 g
Onion
0.5 cup
Strawberries
0.3 cup
Blueberries
2 tblsp
Vinegar
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
50.5g
18.8%
Protein
52.2g
43.7%
Fat
112.2g
37.5%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
Green Peas in Butter Sauce
3 cup
Green Peas
3 tblsp
Butter (Unsalted)
240 g
Onion
Corn on the Cob
1 Ear
Yellow Sweet Corn
0.5 tblsp
Butter (Unsalted)
90.3g
33.8%
Protein
51.5g
43.4%
Fat
63.1g
22.8%
Carbs
Grilled Pork Loin Chop
12 oz
Boneless Pork Loin Chop, Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 tsp
Salt
Peas and Carrots
1.5 cup
Green Peas
1.5 cup
Carrots
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
25.8g
20.7%
Protein
15g
27%
Fat
69.4g
52.3%
Carbs
2% Milk
3 cup
2% Milk
Banana
1 Medium
Banana
32.2g
24.7%
Protein
17.6g
30.4%
Fat
68.7g
45%
Carbs
Apple
2 Large
Apple
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
23.4g
17.5%
Protein
12.6g
21.3%
Fat
83.2g
61.3%
Carbs
Oatmeal
1.3 cup
Oatmeal (Dry)
1.3 cup
2% Milk
14.9g
11.2%
Protein
18.8g
31.8%
Fat
83.5g
57%
Carbs
Peanut Butter and Jelly
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
1 tblsp
Jam or Preserves
Banana
1 Medium
Banana
49.4g
38.7%
Protein
18g
31.7%
Fat
44.4g
29.6%
Carbs
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 cup
Strawberries
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
35.8g
27.6%
Protein
6.5g
11.3%
Fat
88g
61.1%
Carbs
Banana Strawberry Protein Smoothie
1 Medium
Banana
1 cup
2% Milk
1 Scoop
Whey Protein Powder
0.5 cup
Strawberries
Banana
1 Medium
Banana
53.2g
40.8%
Protein
20.2g
34.8%
Fat
37.2g
24.4%
Carbs
Pineapple Blueberry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 cup
2% Milk
0.5 cup
Pineapple
0.3 cup
Blueberries
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
56.8g
42%
Protein
17.9g
29.8%
Fat
45.2g
28.1%
Carbs
Peanut Butter, Banana Protein Smoothie
2 Scoop
Whey Protein Powder
2 tblsp
Peanut Butter (No Added Salt)
1 Medium
Banana
19.8g
15.5%
Protein
27.4g
48.2%
Fat
52.1g
36.4%
Carbs
Peanut Butter Toast
3 tblsp
Peanut Butter (No Added Salt)
3 Slice
Whole Wheat Bread
23.1g
20.8%
Protein
23.8g
48.2%
Fat
35.1g
31%
Carbs
Whole Milk
3 cup
Whole Milk
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