Step 3: View recommended meals by category
Meal 1 of
51.7g
23.9%
Protein
26.4g
27.4%
Fat
106.3g
48.6%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Oatmeal
1.5 cup
Oatmeal (Dry)
1.5 cup
2% Milk
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
48.3g
23%
Protein
26.3g
28.2%
Fat
109.5g
48.8%
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
4 cup
2% Milk
46.8g
21.5%
Protein
31.1g
32.2%
Fat
107.2g
46.3%
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
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Bacon
4 Slice
Bacon (Pan Fried)
51.4g
25.1%
Protein
26g
28.6%
Fat
100.6g
46.2%
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
Banana
1 Medium
Banana
61.6g
29%
Protein
28.6g
30.3%
Fat
95.3g
40.7%
Carbs
Egg and Veggie Omelette
2 Large
Egg, Raw
1 tblsp
Butter (Unsalted)
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
Pineapple Blueberry Greek Yogurt Smoothie
12 oz
Non-Fat Plain Greek Yogurt
1 cup
2% Milk
1 cup
Pineapple
0.5 cup
Blueberries
Fruit Salad
0.3 cup
Banana
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Melon, Cantaloupe
0.3 cup
Strawberries
47.8g
21%
Protein
32.8g
32.5%
Fat
114.6g
46.5%
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
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
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
44.6g
22.7%
Protein
25.6g
29.3%
Fat
105g
48%
Carbs
Egg White and Veggie Omelette
2 tblsp
Butter (Unsalted)
1 cup
Egg White
160 g
Onion
4 oz
Spinach
4 oz
Zucchini
Banana
2 Medium
Banana
Skim Milk
1 cup
Skim Milk
40.4g
18.2%
Protein
33.5g
34.1%
Fat
114.8g
47.7%
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
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Banana
1 Medium
Banana
59.4g
26.7%
Protein
20.4g
20.7%
Fat
126.2g
52.6%
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
12 oz
Non-Fat Plain Greek Yogurt
2 tblsp
Honey
0.5 cup
Blueberries
0.5 cup
Raspberries
0.5 cup
Strawberries
Apple
1 Large
Apple
46g
23.7%
Protein
21.7g
25.2%
Fat
110.4g
51.2%
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
Fruit Salad
0.8 cup
Banana
0.8 cup
Grapes
0.8 cup
Blueberries
0.8 cup
Melon, Cantaloupe
0.8 cup
Strawberries
46.6g
22.4%
Protein
25.8g
27.9%
Fat
107g
49.7%
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
4 oz
Green Beans
49.8g
22.4%
Protein
26.3g
26.7%
Fat
112.8g
50.9%
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
0.5 cup
Brown Rice, Raw
Skim Milk
1 cup
Skim Milk
49.7g
22.3%
Protein
27.5g
27.7%
Fat
121.6g
50%
Carbs
Roast Turkey Breast with Skin
3 oz
Turkey Breast with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Orange
4 Large
Orange
2% Milk
3 cup
2% Milk
41g
18.6%
Protein
27.8g
28.4%
Fat
121.3g
52.9%
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
Baked Sweet Potato
2 Potato
Sweet Potato
1 tblsp
Butter (Unsalted)
45.4g
22.9%
Protein
24.2g
27.5%
Fat
104.2g
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 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
56.2g
25.6%
Protein
34.2g
35%
Fat
91.5g
39.4%
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
61.3g
26.5%
Protein
30.4g
29.5%
Fat
106g
44%
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
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
71.5g
32.9%
Protein
30.4g
31.5%
Fat
82.5g
35.7%
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
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
53.4g
22.9%
Protein
35.8g
34.6%
Fat
103.2g
42.4%
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
Skim Milk
1 cup
Skim Milk
45.3g
20.4%
Protein
38.6g
39.2%
Fat
96.8g
40.4%
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
56.1g
25%
Protein
30.5g
30.6%
Fat
102.8g
44.4%
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
2 Potato
Sweet Potato
1 tblsp
Butter (Unsalted)
Peas and Carrots
1.5 cup
Green Peas
1.5 cup
Carrots
52.4g
24.1%
Protein
32.8g
34%
Fat
97.5g
41.9%
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
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
35.4g
16.6%
Protein
22.4g
23.7%
Fat
133.1g
59.6%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Steamed Broccoli
4 oz
Broccoli
36.5g
16.9%
Protein
30.6g
31.8%
Fat
120.3g
51.3%
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
43.1g
18.8%
Protein
31.1g
30.6%
Fat
122.9g
50.6%
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
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Brown Rice
0.3 cup
Brown Rice, Raw
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)
54.5g
23.7%
Protein
32.9g
32.1%
Fat
106g
44.2%
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
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Peas and Carrots
1 cup
Green Peas
1 cup
Carrots
34.9g
17.4%
Protein
30g
33.6%
Fat
108g
49%
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
2 tblsp
Butter (Unsalted)
10 oz
Carrots
3 tblsp
Brown Sugar
4 tblsp
Orange Juice
32.9g
16%
Protein
35g
38.4%
Fat
105.9g
45.6%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
Baked Sweet Potato
2 Potato
Sweet Potato
1 tblsp
Butter (Unsalted)
Corn on the Cob
2 Ear
Yellow Sweet Corn
1 tblsp
Butter (Unsalted)
27.1g
12.3%
Protein
49.6g
50.5%
Fat
94.1g
37.2%
Carbs
Top Loin Steak
3 oz
Top Loin Steak (0" Fat), Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
Orange Glazed Carrots
3 tblsp
Butter (Unsalted)
15 oz
Carrots
4.5 tblsp
Brown Sugar
6 tblsp
Orange Juice
Steamed Broccoli
4 oz
Broccoli
18.7g
17.5%
Protein
10.1g
21.3%
Fat
66.5g
61.3%
Carbs
Oatmeal
1 cup
Oatmeal (Dry)
1 cup
2% Milk
32.2g
31.3%
Protein
10.1g
22.1%
Fat
53.5g
46.6%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
32.7g
30.3%
Protein
17.4g
36.3%
Fat
43.3g
33.4%
Carbs
Peanut Butter
2 tblsp
Peanut Butter (No Added Salt)
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
9.3g
8.6%
Protein
15.1g
31.7%
Fat
74.6g
59.7%
Carbs
Banana
2 Medium
Banana
Almonds
1 oz
Almonds
24.3g
25.8%
Protein
15.3g
36.5%
Fat
41.5g
37.7%
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
Almonds
1 oz
Almonds
33.3g
34.3%
Protein
8.9g
20.6%
Fat
47.9g
45.1%
Carbs
Whole Milk
1 cup
Whole Milk
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
24.2g
26.4%
Protein
14.5g
35.6%
Fat
35.1g
38%
Carbs
2% Milk
3 cup
2% Milk
28.1g
29%
Protein
17.4g
40.6%
Fat
34.3g
30.4%
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
Almonds
1 oz
Almonds
13.3g
13.3%
Protein
18.3g
41.3%
Fat
49.2g
45.5%
Carbs
Peanut Butter and Jelly
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
1 tblsp
Jam or Preserves
34.2g
35.3%
Protein
6g
14%
Fat
53.7g
50.6%
Carbs
Banana Strawberry Protein Smoothie
1 Medium
Banana
1 cup
2% Milk
1 Scoop
Whey Protein Powder
0.5 cup
Strawberries
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