Step 3: View recommended meals by category
Meal 1 of
30.8g
21.1%
Protein
19.8g
30.5%
Fat
75.7g
48.4%
Carbs
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Turkey Bacon
2 Slice
Turkey Bacon
31.5g
22.7%
Protein
14.8g
24%
Fat
82.4g
53.3%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
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
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
32.1g
21.6%
Protein
16.6g
25.1%
Fat
86g
53.3%
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
2 cup
2% Milk
37.4g
25.3%
Protein
19.6g
29.8%
Fat
71.5g
44.8%
Carbs
Protein Shake
1 Scoop
Whey Protein Powder
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Turkey Bacon
2 Slice
Turkey Bacon
40.6g
28.7%
Protein
19g
30.2%
Fat
61g
41.1%
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
41.9g
29.2%
Protein
20.6g
32.4%
Fat
59.4g
38.4%
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
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
Apple
1 Large
Apple
41g
26.8%
Protein
20.7g
30.5%
Fat
71.3g
42.7%
Carbs
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
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
1 Large
Orange
45.6g
29.9%
Protein
19.5g
28.7%
Fat
69.7g
41.3%
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 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
Orange
1 Large
Orange
45.3g
29.5%
Protein
16.6g
24.4%
Fat
75g
46.1%
Carbs
Greek Yogurt Parfait
0.5 cup
Granola
12 oz
Non-Fat Plain Greek Yogurt
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Strawberries
28.6g
19.8%
Protein
24.8g
38.6%
Fat
63g
41.6%
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
1 Medium
Banana
31.4g
22.5%
Protein
17.3g
27.9%
Fat
69.9g
49.6%
Carbs
Barbecue Chicken Breast
3 oz
Skinless Chicken Breast, Raw
1 tblsp
Barbecue Sauce
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
36.8g
26.5%
Protein
16.1g
26.1%
Fat
69g
47.4%
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
1 cup
Green Peas
1 tblsp
Butter (Unsalted)
80 g
Onion
34.5g
25.9%
Protein
16.4g
27.7%
Fat
62.3g
46.4%
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
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
36.6g
24.7%
Protein
22g
33.3%
Fat
64.2g
42.1%
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
Brown Rice
0.3 cup
Brown Rice, Raw
31.6g
20.7%
Protein
19.4g
28.6%
Fat
84.6g
50.8%
Carbs
Peanut Butter and Jelly
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
1 tblsp
Jam or Preserves
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
25.2g
17.9%
Protein
13.5g
21.6%
Fat
97.1g
60.5%
Carbs
Roast Turkey Breast with Skin
3 oz
Turkey Breast with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
Orange
2 Large
Orange
32g
22.3%
Protein
22.7g
35.6%
Fat
63g
42%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
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
39.3g
25.7%
Protein
16.8g
24.7%
Fat
80.4g
49.6%
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 and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 cup
Strawberries
34.9g
23.5%
Protein
24.1g
36.6%
Fat
68.1g
39.9%
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
Banana
1 Medium
Banana
36g
24.2%
Protein
24.1g
36.5%
Fat
62.5g
39.3%
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
Banana
1 Medium
Banana
33.3g
22.8%
Protein
18.1g
27.8%
Fat
79.2g
49.5%
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
Orange Glazed Carrots
1 tblsp
Butter (Unsalted)
5 oz
Carrots
1.5 tblsp
Brown Sugar
2 tblsp
Orange Juice
36.5g
25.5%
Protein
17.9g
28.1%
Fat
72.1g
46.4%
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
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
31.5g
21.3%
Protein
19.8g
30.2%
Fat
76.9g
48.5%
Carbs
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
30.2g
22.2%
Protein
16.3g
26.9%
Fat
74g
50.9%
Carbs
Grilled Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Steamed Broccoli
4 oz
Broccoli
29.9g
19.7%
Protein
20.1g
29.8%
Fat
81.5g
50.4%
Carbs
Sauteed Pork Chop
3 oz
Boneless Pork Loin Chop, Raw
0.5 tblsp
Vegetable Oil
0.5 tblsp
All Purpose Flour
0.3 tsp
Black Pepper
0.3 tsp
Salt
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
22.8g
15.2%
Protein
18.6g
27.8%
Fat
87.1g
57%
Carbs
16" Cheese Pizza
0.8 cup
All Purpose Flour
1.5 oz
Mozzarella Cheese (Low Moisture)
1.5 tsp
Olive Oil
0.1 cup
Tomato Sauce
0.1 Envelope
Active Yeast, Dry
0.1 tsp
Sugar
0.3 tsp
Salt
0.3 cup
Water
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
33.1g
21.4%
Protein
22.2g
32.3%
Fat
76.9g
46.4%
Carbs
Grilled Pork Loin Chop
3 oz
Boneless Pork Loin Chop, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
35.2g
24.7%
Protein
24g
38%
Fat
56.8g
37.3%
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
Brown Rice
0.3 cup
Brown Rice, Raw
35.9g
23%
Protein
23.8g
34.4%
Fat
77.5g
42.7%
Carbs
Beef Tenderloin
3 oz
Beef Tenderloin Steak (0" Fat), Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
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)
27.1g
21.8%
Protein
15.1g
27.3%
Fat
66.3g
50.9%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
16.1g
26.4%
Protein
9.7g
35.6%
Fat
23.4g
38%
Carbs
2% Milk
2 cup
2% Milk
28.4g
42%
Protein
8.9g
29.8%
Fat
22.6g
28.2%
Carbs
Peanut Butter, Banana Protein Smoothie
1 Scoop
Whey Protein Powder
1 tblsp
Peanut Butter (No Added Salt)
0.5 Medium
Banana
15.4g
20.8%
Protein
15.9g
48.2%
Fat
23.4g
31%
Carbs
Whole Milk
2 cup
Whole Milk
7.5g
11.2%
Protein
14.7g
49%
Fat
33g
39.8%
Carbs
Fruit Salad
0.3 cup
Banana
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Melon, Cantaloupe
0.3 cup
Strawberries
Almonds
1 oz
Almonds
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
14.3g
23.1%
Protein
14.3g
52.3%
Fat
18.3g
24.6%
Carbs
Skim Milk
1 cup
Skim Milk
Almonds
1 oz
Almonds
7.7g
12.4%
Protein
14.4g
51.8%
Fat
27.7g
35.9%
Carbs
Orange
1 Large
Orange
Almonds
1 oz
Almonds
3.3g
4.9%
Protein
1g
3.3%
Fat
68.5g
91.7%
Carbs
Banana
2 Medium
Banana
22.1g
39.6%
Protein
3.3g
13.3%
Fat
28.2g
47.1%
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
22.8g
37.9%
Protein
1.2g
4.6%
Fat
37.6g
57.5%
Carbs
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
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