Step 3: View recommended meals by category
Meal 1 of
64.2g
35.1%
Protein
42.3g
52%
Fat
26.5g
12.9%
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
Bacon
2 Slice
Bacon (Pan Fried)
60.8g
35.8%
Protein
38.7g
51.4%
Fat
23.5g
12.8%
Carbs
Egg White, Turkey, Spinach and Goat Cheese Omelette
2 tblsp
Butter (Unsalted)
2 oz
Soft Goat Cheese
1 cup
Egg White
4 oz
Deli Counter Sliced Turkey Breast
160 g
Onion
4 oz
Spinach
62.8g
33.5%
Protein
42.4g
50.9%
Fat
27.6g
15.6%
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
2 cup
Skim Milk
Bacon
2 Slice
Bacon (Pan Fried)
57g
31.8%
Protein
38.9g
48.9%
Fat
36.8g
19.3%
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
Almonds
1 oz
Almonds
71.7g
36.8%
Protein
45.5g
52.7%
Fat
23.6g
10.5%
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
12 oz
Non-Fat Plain Greek Yogurt
Almonds
1 oz
Almonds
50.3g
29.2%
Protein
40.8g
53.4%
Fat
32.6g
17.4%
Carbs
Egg White, Spinach and Goat Cheese Omelette
2 tblsp
Butter (Unsalted)
2 oz
Soft Goat Cheese
1 cup
Egg White
160 g
Onion
4 oz
Spinach
2% Milk
1 cup
2% Milk
57.5g
30.1%
Protein
44.7g
52.7%
Fat
37g
17.2%
Carbs
Egg White and Veggie Omelette
3 tblsp
Butter (Unsalted)
1.5 cup
Egg White
240 g
Onion
6 oz
Spinach
6 oz
Zucchini
Bacon
2 Slice
Bacon (Pan Fried)
55.1g
33.7%
Protein
43.9g
60.3%
Fat
8.8g
6%
Carbs
Mozarella Cheese Eggs
4 Large
Egg, Raw
2 oz
Fresh Mozzarella Cheese
1 tblsp
Butter (Unsalted)
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
45.4g
25.7%
Protein
37.9g
48.2%
Fat
51.8g
26.1%
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
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
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
59g
30.2%
Protein
50.7g
58.5%
Fat
23.1g
11.3%
Carbs
Cheese and Onion Eggs with Egg Whites
2 oz
Monterey Jack Cheese
2 tblsp
Butter (Unsalted)
2 Large
Egg, Raw
160 g
Onion
0.5 cup
Egg White
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
64.2g
34.7%
Protein
42.5g
51.7%
Fat
26.7g
13.7%
Carbs
No Bun Lean Burger
8 oz
90% Lean Ground Beef
2 Slice
Cheddar Cheese
2 tblsp
Ketchup (Catsup)
80 g
Onion
2 oz
Lettuce
Steamed Broccoli
4 oz
Broccoli
60.1g
36.1%
Protein
38.2g
51.7%
Fat
20.6g
12.2%
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
Whole Milk
1 cup
Whole Milk
64.1g
38.4%
Protein
41.1g
55.5%
Fat
11.7g
6.1%
Carbs
Roast Turkey Breast with Skin
9 oz
Turkey Breast with Skin, Raw
1.5 tblsp
Butter (Unsalted)
2% Milk
1 cup
2% Milk
56.1g
33.6%
Protein
40.4g
54.5%
Fat
23.5g
11.9%
Carbs
Buffalo Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Butter (Unsalted)
1 tblsp
Hot Sauce
Broccoli and Cheddar Cheese Sauce
1 oz
Cheddar Cheese
1 tblsp
Butter (Unsalted)
8 oz
Broccoli
0.5 cup
2% Milk
1 tsp
All Purpose Flour
54.9g
33.8%
Protein
37.6g
52.1%
Fat
24g
14.2%
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
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
65.9g
37%
Protein
33.4g
42.2%
Fat
41.6g
20.8%
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
Protein Shake
1 Scoop
Whey Protein Powder
52.8g
32.8%
Protein
37.5g
52.5%
Fat
28.1g
14.8%
Carbs
Barbecue Chicken Breast
6 oz
Skinless Chicken Breast, Raw
2 tblsp
Barbecue Sauce
Peanut Butter
4 tblsp
Peanut Butter (No Added Salt)
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
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
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
64.1g
36.9%
Protein
37.8g
49%
Fat
32.9g
14.1%
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
4 oz
Green Beans
Mixed Steamed Vegetables
4 oz
Carrots
4 oz
Broccoli
4 oz
Cauliflower
63.6g
37.4%
Protein
38.3g
50.7%
Fat
23.9g
11.8%
Carbs
Grilled Pork Loin Chop
9 oz
Boneless Pork Loin Chop, Raw
1.5 tblsp
Olive Oil
0.8 tsp
Black Pepper
0.8 tsp
Salt
Steamed Broccoli
8 oz
Broccoli
Steamed Green Beans
4 oz
Green Beans
69.6g
40.2%
Protein
38.1g
49.5%
Fat
26.9g
10.2%
Carbs
Roast Turkey Breast no Skin
9 oz
Skinless Turkey Breast, Raw
1.5 tblsp
Butter (Unsalted)
Sauteed Kale and Tomatoes
1 tblsp
Olive Oil
4 oz
Kale
2 tsp
Fresh Garlic
0.3 cup
Red Tomatoes
0.5 tblsp
Soy Sauce
0.3 cup
Chicken Broth
0.5 tsp
Black Pepper
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
72.7g
37.9%
Protein
42g
49.2%
Fat
28.8g
12.9%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Orange Glazed Carrots
1 tblsp
Butter (Unsalted)
5 oz
Carrots
1.5 tblsp
Brown Sugar
2 tblsp
Orange Juice
59.5g
36.8%
Protein
37.8g
52.6%
Fat
17.4g
10.6%
Carbs
Sauteed Pork Chop
9 oz
Boneless Pork Loin Chop, Raw
1.5 tblsp
Vegetable Oil
1.5 tblsp
All Purpose Flour
0.8 tsp
Black Pepper
0.8 tsp
Salt
Steamed Broccoli
4 oz
Broccoli
60.6g
37.6%
Protein
40.9g
57.1%
Fat
13g
5.3%
Carbs
Top Loin Steak
9 oz
Top Loin Steak (0" Fat), Raw
1.5 tblsp
Olive Oil
0.8 tsp
Black Pepper
0.8 tsp
Salt
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
37.7g
20.3%
Protein
42.7g
51.8%
Fat
58g
27.9%
Carbs
Spinach, Chicken and Goat Cheese Salad
2 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
0.5 oz
Almonds
1 oz
Soft Goat Cheese
1 tblsp
Jam or Preserves
5 oz
Spinach
80 g
Onion
0.5 cup
Strawberries
0.3 cup
Blueberries
2 tblsp
Vinegar
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
33.4g
21%
Protein
32.9g
46.5%
Fat
53.9g
32.5%
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
28.5g
16.8%
Protein
35.7g
47.3%
Fat
63.4g
35.8%
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
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
22.2g
11.8%
Protein
42.6g
50.9%
Fat
79.7g
37.4%
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
Sauteed Kale and Tomatoes
1 tblsp
Olive Oil
4 oz
Kale
2 tsp
Fresh Garlic
0.3 cup
Red Tomatoes
0.5 tblsp
Soy Sauce
0.3 cup
Chicken Broth
0.5 tsp
Black Pepper
44.8g
47.1%
Protein
18.6g
44%
Fat
8.8g
8.9%
Carbs
Scrambled Egg Whites with Spinach
1.5 cup
Egg White
1.5 tblsp
Butter (Unsalted)
6 oz
Spinach
31.1g
41.6%
Protein
16.9g
50.9%
Fat
9.1g
7.5%
Carbs
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
28.1g
29%
Protein
17.4g
40.6%
Fat
34.3g
30.4%
Carbs
Almonds
1 oz
Almonds
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
24.2g
26.4%
Protein
14.5g
35.6%
Fat
35.1g
38%
Carbs
2% Milk
3 cup
2% Milk
13.2g
15.5%
Protein
18.3g
48.2%
Fat
34.7g
36.3%
Carbs
Peanut Butter Toast
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
25.6g
32.1%
Protein
11.5g
32.5%
Fat
31.7g
35.4%
Carbs
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
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
15.4g
20.8%
Protein
15.9g
48.2%
Fat
23.4g
31%
Carbs
Whole Milk
2 cup
Whole Milk
22.7g
29.5%
Protein
8.3g
24.4%
Fat
37.5g
46.1%
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
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
26.8g
32.4%
Protein
5.8g
15.9%
Fat
44.8g
51.7%
Carbs
Oatmeal
0.3 cup
Oatmeal (Dry)
0.3 cup
2% Milk
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
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