Step 3: View recommended meals by category
Meal 1 of
46.8g
33.5%
Protein
34.1g
54.9%
Fat
15g
11.6%
Carbs
Mozarella Cheese Eggs with Egg Whites
2 oz
Fresh Mozzarella Cheese
2 Large
Egg, Raw
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
Skim Milk
1 cup
Skim Milk
48.8g
32%
Protein
33g
48.8%
Fat
29.9g
19.2%
Carbs
Mozarella Cheese Eggs
2 Large
Egg, Raw
1 oz
Fresh Mozzarella Cheese
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
Bacon
2 Slice
Bacon (Pan Fried)
55.5g
36.6%
Protein
30.5g
45.2%
Fat
31.3g
18.2%
Carbs
Egg White and Veggie Omelette
2 tblsp
Butter (Unsalted)
1 cup
Egg White
160 g
Onion
4 oz
Spinach
4 oz
Zucchini
Turkey Bacon
2 Slice
Turkey Bacon
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
48.3g
37.6%
Protein
30.7g
53.8%
Fat
11.4g
8.6%
Carbs
Ham, Cheese and Spinach Omelette (with egg whites)
1 Slice
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
2 oz
Deli Counter Sliced Ham
1 Large
Egg, Raw
0.3 cup
Egg White
2 oz
Spinach
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
56.4g
36.2%
Protein
34.2g
49.3%
Fat
26.1g
14.5%
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
Protein Shake
1 Scoop
Whey Protein Powder
55.5g
41%
Protein
26.4g
43.9%
Fat
20.7g
15.1%
Carbs
Cheese and Onion Eggs with Egg Whites
1 oz
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
1 Large
Egg, Raw
80 g
Onion
0.3 cup
Egg White
Greek Yogurt
12 oz
Non-Fat Plain Greek Yogurt
54.1g
37.9%
Protein
26.4g
41.7%
Fat
27.9g
20.3%
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
Bacon
2 Slice
Bacon (Pan Fried)
Protein Shake
1 Scoop
Whey Protein Powder
42.6g
28.2%
Protein
33g
49.2%
Fat
36.6g
22.5%
Carbs
Cheese and Onion Eggs
2 Large
Egg, Raw
1 Slice
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
80 g
Onion
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
41.1g
27.7%
Protein
31.7g
48.1%
Fat
38.8g
24.2%
Carbs
Western Omelette
1 Slice
Cheddar Cheese
1 tblsp
Butter (Unsalted)
1 Large
Egg, Raw
1 oz
Deli Counter Sliced Ham
80 g
Onion
1 oz
Green Bell Pepper
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
56.1g
36.1%
Protein
30.2g
43.6%
Fat
31.4g
20.3%
Carbs
Bacon, Egg, and Cheese Sandwhich
2 Slice
Whole Wheat Bread
1 Slice
Cheddar Cheese
2 Slice
Bacon (Pan Fried)
1 Large
Egg, Raw
Protein Shake
1 Scoop
Whey Protein Powder
Turkey Bacon
2 Slice
Turkey Bacon
49.6g
35.2%
Protein
33.6g
53.7%
Fat
15.9g
11.1%
Carbs
Grilled Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Whole Milk
1 cup
Whole Milk
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
50.5g
34.3%
Protein
33g
50.3%
Fat
26.1g
15.4%
Carbs
Barbecue Chicken Breast
6 oz
Skinless Chicken Breast, Raw
2 tblsp
Barbecue Sauce
Almonds
2 oz
Almonds
53.4g
35.2%
Protein
33.9g
50.1%
Fat
23.4g
14.7%
Carbs
Roast Turkey Breast with Skin
6 oz
Turkey Breast with Skin, Raw
1 tblsp
Butter (Unsalted)
2% Milk
2 cup
2% Milk
58.4g
37.4%
Protein
36.3g
52.3%
Fat
18.8g
10.3%
Carbs
No Bun Turkey Burger
8 oz
93% Lean Ground Turkey
2 Slice
Monterey Jack Cheese
2 tblsp
Ketchup (Catsup)
80 g
Onion
2 oz
Lettuce
52.4g
40.5%
Protein
30.3g
52.7%
Fat
8.9g
6.9%
Carbs
Grilled Chicken Thigh
9 oz
Skinless Chicken Thigh, Raw
1.5 tblsp
Olive Oil
0.8 tsp
Black Pepper
0.8 tsp
Salt
Steamed Green Beans
4 oz
Green Beans
41.9g
27.7%
Protein
32.9g
49%
Fat
39.7g
23.3%
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
Broccoli and Cheddar Cheese Sauce
0.5 oz
Cheddar Cheese
0.5 tblsp
Butter (Unsalted)
4 oz
Broccoli
0.3 cup
2% Milk
0.5 tsp
All Purpose Flour
34.9g
27.2%
Protein
27.9g
48.9%
Fat
32.2g
23.9%
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
47.3g
38.9%
Protein
28.2g
52.2%
Fat
11.9g
8.9%
Carbs
Buffalo Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Butter (Unsalted)
1 tblsp
Hot Sauce
Broccoli and Cheddar Cheese Sauce
0.5 oz
Cheddar Cheese
0.5 tblsp
Butter (Unsalted)
4 oz
Broccoli
0.3 cup
2% Milk
0.5 tsp
All Purpose Flour
34.4g
29.8%
Protein
23.6g
46%
Fat
28.2g
24.1%
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
33.2g
28.9%
Protein
23.6g
46.3%
Fat
33.9g
24.9%
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
59.7g
38.7%
Protein
37.1g
54%
Fat
16.8g
7.4%
Carbs
Beef Tenderloin
9 oz
Beef Tenderloin Steak (0" Fat), Raw
1.5 tblsp
Olive Oil
0.8 tsp
Black Pepper
0.8 tsp
Salt
Steamed Green Beans
8 oz
Green Beans
47.9g
36.5%
Protein
28.3g
48.6%
Fat
27.7g
14.9%
Carbs
Top Loin Steak
6 oz
Top Loin Steak (0" Fat), Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Broccoli
8 oz
Broccoli
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
49.5g
37.3%
Protein
26.5g
44.9%
Fat
30.8g
17.7%
Carbs
Grilled Pork Loin Chop
6 oz
Boneless Pork Loin Chop, Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Broccoli
16 oz
Broccoli
47.2g
36.3%
Protein
26.2g
45.3%
Fat
29.2g
18.4%
Carbs
Sauteed Pork Chop
6 oz
Boneless Pork Loin Chop, Raw
1 tblsp
Vegetable Oil
1 tblsp
All Purpose Flour
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Broccoli
12 oz
Broccoli
68.5g
44%
Protein
35.4g
51.2%
Fat
11.7g
4.8%
Carbs
Roast Turkey Breast no Skin
9 oz
Skinless Turkey Breast, Raw
1.5 tblsp
Butter (Unsalted)
Broccoli and Cheddar Cheese Sauce
0.5 oz
Cheddar Cheese
0.5 tblsp
Butter (Unsalted)
4 oz
Broccoli
0.3 cup
2% Milk
0.5 tsp
All Purpose Flour
74.3g
49%
Protein
30.6g
45.4%
Fat
12g
5.6%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
29g
22.3%
Protein
24.7g
42.7%
Fat
50.9g
35%
Carbs
Ribeye Steak
3 oz
Boneless Ribeye 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
33.7g
21.5%
Protein
30.9g
44.4%
Fat
59.9g
34%
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
Grilled Zuchinni
1 tblsp
Olive Oil
5 oz
Zucchini
40g
36.6%
Protein
25.3g
52%
Fat
14.7g
11.4%
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
17.6g
11.8%
Protein
28.5g
43.1%
Fat
72.8g
45.1%
Carbs
Grilled Shrimp
1 tblsp
Vegetable Oil
4 Medium
Shrimp, Raw
1 tblsp
Lemon Juice
0.5 tsp
Black Pepper
0.5 tsp
Salt
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
4 oz
Green Beans
15.4g
22.4%
Protein
16.6g
54.6%
Fat
19.3g
23%
Carbs
Peanut Butter
2 tblsp
Peanut Butter (No Added Salt)
Skim Milk
1 cup
Skim Milk
29.9g
47.2%
Protein
12.4g
44%
Fat
5.9g
8.8%
Carbs
Scrambled Egg Whites with Spinach
1 cup
Egg White
1 tblsp
Butter (Unsalted)
4 oz
Spinach
15.4g
20.8%
Protein
15.9g
48.2%
Fat
23.4g
31%
Carbs
Whole Milk
2 cup
Whole Milk
14.3g
23.1%
Protein
14.3g
52.3%
Fat
18.3g
24.6%
Carbs
Almonds
1 oz
Almonds
Skim Milk
1 cup
Skim 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
16.1g
26.4%
Protein
9.7g
35.6%
Fat
23.4g
38%
Carbs
2% Milk
2 cup
2% Milk
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
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
6.6g
15.4%
Protein
9.1g
48.1%
Fat
17.4g
36.5%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
35.6g
45.7%
Protein
1.8g
5.1%
Fat
41.5g
49.2%
Carbs
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
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
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