Step 3: View recommended meals by category
Meal 1 of
57.8g
43%
Protein
10.8g
18.2%
Fat
53.9g
38.8%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
Greek Yogurt
12 oz
Non-Fat Plain Greek Yogurt
Skim Milk
2 cup
Skim Milk
52.2g
39.4%
Protein
14g
23.7%
Fat
53.7g
36.9%
Carbs
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
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
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
62g
40.4%
Protein
12.2g
17.8%
Fat
66.4g
41.8%
Carbs
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
12 oz
Non-Fat Plain Greek Yogurt
Oatmeal
0.3 cup
Oatmeal (Dry)
0.3 cup
2% Milk
62g
40.4%
Protein
12.2g
17.8%
Fat
66.4g
41.8%
Carbs
Greek Yogurt
12 oz
Non-Fat Plain Greek Yogurt
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
Oatmeal
0.3 cup
Oatmeal (Dry)
0.3 cup
2% Milk
53.2g
36.7%
Protein
20.6g
31.9%
Fat
49.4g
31.4%
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
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
45.1g
30.3%
Protein
19.1g
28.9%
Fat
63.2g
40.8%
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
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
51g
36.9%
Protein
24.7g
40.3%
Fat
30.7g
22.7%
Carbs
Bacon, Egg, and Cheese Sandwhich
2 Slice
Whole Wheat Bread
1 Slice
Cheddar Cheese
2 Slice
Bacon (Pan Fried)
1 Large
Egg, Raw
Protein Shake
1 Scoop
Whey Protein Powder
24.4g
17.8%
Protein
19g
31.1%
Fat
79g
51.1%
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
2 Medium
Banana
30.6g
19.5%
Protein
22.8g
32.7%
Fat
81.7g
47.7%
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
Banana
2 Medium
Banana
2% Milk
1 cup
2% Milk
16.4g
10.6%
Protein
24.4g
35.4%
Fat
90.8g
54%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Orange
1 Large
Orange
60.3g
41.4%
Protein
12.1g
18.8%
Fat
63.5g
39.8%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
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
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
54.5g
36.6%
Protein
13.9g
21%
Fat
64.3g
42.4%
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
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
54g
40.8%
Protein
9.5g
16.1%
Fat
59.8g
43.1%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
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
Skim Milk
2 cup
Skim Milk
50.2g
38.5%
Protein
10.8g
18.7%
Fat
56.6g
42.7%
Carbs
Barbecue Chicken Breast
3 oz
Skinless Chicken Breast, Raw
1 tblsp
Barbecue Sauce
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
Skim Milk
1 cup
Skim Milk
48.4g
37.8%
Protein
11g
19.3%
Fat
62g
42.9%
Carbs
Grilled Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
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
Mixed Steamed Vegetables
4 oz
Carrots
4 oz
Broccoli
4 oz
Cauliflower
50.6g
33%
Protein
12.3g
18%
Fat
78g
49.1%
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
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
43.1g
27.7%
Protein
19g
27.4%
Fat
73.2g
44.9%
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
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
61.6g
39.4%
Protein
24.6g
35.4%
Fat
42.2g
25.2%
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
Protein Shake
1 Scoop
Whey Protein Powder
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
60.4g
38.7%
Protein
24.6g
35.5%
Fat
47.8g
25.8%
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
Protein Shake
1 Scoop
Whey Protein Powder
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
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
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
41.8g
28.8%
Protein
22.1g
34.3%
Fat
59.8g
36.9%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
29.1g
19.7%
Protein
17.6g
26.7%
Fat
83.1g
53.5%
Carbs
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
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
43.1g
27.9%
Protein
25g
36.3%
Fat
60g
35.8%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
29.4g
20.5%
Protein
19.9g
31.2%
Fat
74g
48.2%
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
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Steamed Broccoli
4 oz
Broccoli
29.8g
20.3%
Protein
20g
30.6%
Fat
77g
49%
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
Steamed Broccoli
4 oz
Broccoli
43.6g
28.6%
Protein
26.5g
39.2%
Fat
50.9g
32.2%
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
Brown Rice
0.3 cup
Brown Rice, Raw
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
26.9g
17.2%
Protein
13.4g
19.3%
Fat
104.6g
63.4%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
74.3g
50.4%
Protein
30.5g
46.6%
Fat
7.5g
3%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Steamed Broccoli
4 oz
Broccoli
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
21.9g
28.5%
Protein
9.3g
27.3%
Fat
39g
44.2%
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
1 tblsp
Peanut Butter (No Added Salt)
31.7g
49.5%
Protein
8.4g
29.6%
Fat
13.6g
20.9%
Carbs
Protein Shake
1 Scoop
Whey Protein Powder
Whole Milk
1 cup
Whole Milk
16.6g
25.5%
Protein
6.7g
23.1%
Fat
37.2g
51.4%
Carbs
Scrambled Egg Whites with Spinach
0.5 cup
Egg White
0.5 tblsp
Butter (Unsalted)
2 oz
Spinach
Banana
1 Medium
Banana
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
25.6g
42.6%
Protein
1g
3.6%
Fat
36.2g
53.8%
Carbs
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
25.6g
42.6%
Protein
1g
3.6%
Fat
36.2g
53.8%
Carbs
FitLegit Pre-Workout Snack
1 Medium
Banana
1 Scoop
Whey Protein Powder
8 fl oz
Water
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
16.1g
26.4%
Protein
9.7g
35.6%
Fat
23.4g
38%
Carbs
2% Milk
2 cup
2% Milk
15.9g
27.6%
Protein
8.1g
31.7%
Fat
23.9g
40.7%
Carbs
Skim Milk
1 cup
Skim Milk
Whole Milk
1 cup
Whole Milk
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