Step 3: View recommended meals by category
Meal 1 of
26.4g
24.4%
Protein
12.9g
26.8%
Fat
58.6g
48.9%
Carbs
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
Banana
1 Medium
Banana
Skim Milk
1 cup
Skim Milk
26.2g
23.9%
Protein
12.1g
24.9%
Fat
62.7g
51.2%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.2 cup
Blueberries
0.2 cup
Raspberries
0.2 cup
Strawberries
Fruit Salad
0.2 cup
Banana
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Melon, Cantaloupe
0.2 cup
Strawberries
29.4g
28.5%
Protein
10.4g
22.7%
Fat
55g
48.8%
Carbs
Banana Berry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 Medium
Banana
0.5 cup
Skim Milk
0.2 cup
Blueberries
0.2 cup
Strawberries
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
30.4g
26.7%
Protein
16.2g
32.1%
Fat
49.2g
41.2%
Carbs
Greek Yogurt Parfait
0.2 cup
Granola
6 oz
Non-Fat Plain Greek Yogurt
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Strawberries
Whole Milk
1 cup
Whole Milk
28.7g
29.1%
Protein
12.4g
28.4%
Fat
45.5g
42.5%
Carbs
Pineapple Blueberry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 cup
2% Milk
0.5 cup
Pineapple
0.2 cup
Blueberries
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
22.8g
19.6%
Protein
18.2g
35.2%
Fat
55.5g
45.2%
Carbs
Turkey Bacon, Egg White, and Cheese Tortilla
1 Tortilla
Flour Tortilla
1 Slice
Cheddar Cheese
2 Slice
Turkey Bacon
0.2 cup
Egg White
Apple
1 Large
Apple
22.8g
21.9%
Protein
18.5g
40%
Fat
44.7g
38.1%
Carbs
Egg White, Spinach and Goat Cheese Omelette
1 tblsp
Butter (Unsalted)
1 oz
Soft Goat Cheese
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
Banana
1 Medium
Banana
25.5g
27.1%
Protein
10.3g
24.7%
Fat
50.4g
48.2%
Carbs
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
Fruit Salad
0.2 cup
Banana
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Melon, Cantaloupe
0.2 cup
Strawberries
34.5g
29.4%
Protein
18g
34.4%
Fat
47.5g
36.2%
Carbs
Egg and Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
1 Large
Egg, Raw
80 g
Onion
0.2 cup
Egg White
2 oz
Spinach
2 oz
Zucchini
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.2 cup
Blueberries
0.2 cup
Raspberries
0.2 cup
Strawberries
30.9g
27.4%
Protein
19.7g
39.3%
Fat
41.6g
33.2%
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
Apple
1 Large
Apple
24.9g
23.8%
Protein
11.7g
25.3%
Fat
53.1g
50.8%
Carbs
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Brown Rice
0.2 cup
Brown Rice, Raw
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
30.8g
27.7%
Protein
14.1g
28.5%
Fat
48g
43.9%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
Brown Rice
0.2 cup
Brown Rice, Raw
2% Milk
1 cup
2% Milk
24.2g
21.3%
Protein
16.2g
32%
Fat
57.1g
46.8%
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
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
34.2g
29.9%
Protein
10.8g
21.3%
Fat
57.8g
48.8%
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
Orange
1 Large
Orange
30.8g
27.7%
Protein
18.6g
37.7%
Fat
43.7g
34.6%
Carbs
No Bun Turkey Burger
4 oz
93% Lean Ground Turkey
1 Slice
Monterey Jack Cheese
1 tblsp
Ketchup (Catsup)
40 g
Onion
1 oz
Lettuce
Banana
1 Medium
Banana
30g
25.6%
Protein
9.8g
18.8%
Fat
66.7g
55.5%
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
0.2 tsp
Crushed Red Pepper
0.2 tsp
Fresh Ginger
0.2 cup
Water
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
16.5g
14.5%
Protein
18.8g
37.2%
Fat
61.2g
48.3%
Carbs
Peanut Butter and Jelly
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
1 tblsp
Jam or Preserves
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
31.1g
26.8%
Protein
21.4g
41.6%
Fat
39.4g
31.6%
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
Apple
1 Large
Apple
36.3g
31.5%
Protein
21.1g
41.3%
Fat
35.6g
27.2%
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
Steamed Broccoli
4 oz
Broccoli
22.8g
27.4%
Protein
10g
27.2%
Fat
36.5g
45.4%
Carbs
Grilled Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Brown Rice
0.2 cup
Brown Rice, Raw
31.3g
27.8%
Protein
16g
32.1%
Fat
50.4g
40.1%
Carbs
Roast Turkey Breast with Skin
3 oz
Turkey Breast with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
26.1g
22.4%
Protein
15.8g
30.6%
Fat
59.8g
47%
Carbs
Barbecue Chicken Breast
3 oz
Skinless Chicken Breast, Raw
1 tblsp
Barbecue Sauce
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
Corn on the Cob
1 Ear
Yellow Sweet Corn
0.5 tblsp
Butter (Unsalted)
31g
27.1%
Protein
16.4g
32.1%
Fat
50.8g
40.8%
Carbs
Grilled Pork Loin Chop
3 oz
Boneless Pork Loin Chop, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
17.5g
17.7%
Protein
9.9g
22.5%
Fat
61.7g
59.7%
Carbs
16" Cheese Pizza
0.4 cup
All Purpose Flour
0.8 oz
Mozzarella Cheese (Low Moisture)
0.8 tsp
Olive Oil
0.1 cup
Tomato Sauce
0.1 Envelope
Active Yeast, Dry
0.1 tsp
Sugar
0.1 tsp
Salt
0.2 cup
Water
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
Steamed Broccoli
4 oz
Broccoli
31.4g
26.7%
Protein
16.4g
31.3%
Fat
53.7g
42%
Carbs
Sauteed Pork Chop
3 oz
Boneless Pork Loin Chop, Raw
0.5 tblsp
Vegetable Oil
0.5 tblsp
All Purpose Flour
0.2 tsp
Black Pepper
0.2 tsp
Salt
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
24.1g
20.5%
Protein
19.4g
37.1%
Fat
52.3g
42.4%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
Baked Sweet Potato
2 Potato
Sweet Potato
1 tblsp
Butter (Unsalted)
35g
32.8%
Protein
6.7g
14.1%
Fat
62.5g
53.1%
Carbs
Whole Wheat Pasta and Tomato Sauce with Chicken
2 oz
Whole Wheat Pasta (Dry)
3 oz
Skinless Chicken Breast, Raw
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
34.9g
32%
Protein
23.2g
47.9%
Fat
28.1g
20.2%
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
Steamed Broccoli
4 oz
Broccoli
27.4g
25.3%
Protein
24.4g
50.7%
Fat
28.8g
24.1%
Carbs
Beef Tenderloin
3 oz
Beef Tenderloin Steak (0" Fat), Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Green Peas in Butter Sauce
1 cup
Green Peas
1 tblsp
Butter (Unsalted)
80 g
Onion
28g
25.1%
Protein
25.6g
51.7%
Fat
28.8g
23.2%
Carbs
Top Loin Steak
3 oz
Top Loin Steak (0" Fat), Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Green Peas in Butter Sauce
1 cup
Green Peas
1 tblsp
Butter (Unsalted)
80 g
Onion
9.3g
17.5%
Protein
5.1g
21.3%
Fat
33.3g
61.2%
Carbs
Oatmeal
0.5 cup
Oatmeal (Dry)
0.5 cup
2% Milk
5.2g
9.1%
Protein
8.7g
34.4%
Fat
37.8g
56.5%
Carbs
Banana
1 Medium
Banana
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
5.1g
10.1%
Protein
8.7g
39%
Fat
30.5g
50.9%
Carbs
Fruit Salad
0.2 cup
Banana
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Melon, Cantaloupe
0.2 cup
Strawberries
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
5.3g
11.6%
Protein
8.4g
41.7%
Fat
25.2g
46.7%
Carbs
Orange
1 Large
Orange
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
18.3g
34.5%
Protein
1.1g
4.7%
Fat
35.4g
60.8%
Carbs
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.2 cup
Blueberries
0.2 cup
Raspberries
0.2 cup
Strawberries
6.6g
15.5%
Protein
9.1g
48.4%
Fat
17.4g
36.1%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
1.1g
2%
Protein
0.7g
2.9%
Fat
59.7g
95.1%
Carbs
Apple
2 Large
Apple
7.7g
20.8%
Protein
7.9g
48.2%
Fat
11.7g
31%
Carbs
Whole Milk
1 cup
Whole Milk
16.5g
39.8%
Protein
0.4g
2.1%
Fat
24.3g
58.1%
Carbs
Skim Milk
2 cup
Skim Milk
8.1g
26.4%
Protein
4.8g
35.6%
Fat
11.7g
38%
Carbs
2% Milk
1 cup
2% Milk
Personalize everything.
Personalize your calorie target, macro profile, and meal recommendations with a free account.