Step 3: View recommended meals by category
Meal 1 of
91.1g
35.8%
Protein
58g
51.4%
Fat
35.3g
12.8%
Carbs
Egg White, Turkey, Spinach and Goat Cheese Omelette
3 tblsp
Butter (Unsalted)
3 oz
Soft Goat Cheese
1.5 cup
Egg White
6 oz
Deli Counter Sliced Turkey Breast
240 g
Onion
6 oz
Spinach
91.6g
37.4%
Protein
51.9g
47.7%
Fat
34.7g
14.9%
Carbs
Mozarella Cheese Eggs with Egg Whites
3 oz
Fresh Mozzarella Cheese
3 Large
Egg, Raw
1.5 tblsp
Butter (Unsalted)
0.8 cup
Egg White
Skim Milk
2 cup
Skim Milk
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
95.4g
35.4%
Protein
59.3g
49.5%
Fat
44.9g
15.2%
Carbs
Egg White, Spinach and Goat Cheese Omelette
3 tblsp
Butter (Unsalted)
3 oz
Soft Goat Cheese
1.5 cup
Egg White
240 g
Onion
6 oz
Spinach
2% Milk
1 cup
2% Milk
Protein Shake
1 Scoop
Whey Protein Powder
72g
29.2%
Protein
53.6g
48.9%
Fat
57.3g
22%
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
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
Skim Milk
1 cup
Skim Milk
77.5g
30.3%
Protein
52.6g
46.2%
Fat
58.2g
23.5%
Carbs
Turkey Bacon, Egg White, and Cheese Tortilla
2 Tortilla
Flour Tortilla
2 Slice
Cheddar Cheese
4 Slice
Turkey Bacon
0.5 cup
Egg White
Bacon
4 Slice
Bacon (Pan Fried)
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
79.3g
34.2%
Protein
60.8g
59%
Fat
16.6g
6.8%
Carbs
Ham, Cheese and Spinach Omelette (with egg whites)
2 Slice
Monterey Jack Cheese
2 tblsp
Butter (Unsalted)
4 oz
Deli Counter Sliced Ham
2 Large
Egg, Raw
0.5 cup
Egg White
4 oz
Spinach
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
98g
36%
Protein
57.4g
47.4%
Fat
51.1g
16.6%
Carbs
Egg White and Veggie Omelette
4 tblsp
Butter (Unsalted)
2 cup
Egg White
320 g
Onion
8 oz
Spinach
8 oz
Zucchini
Bacon
2 Slice
Bacon (Pan Fried)
Protein Shake
1 Scoop
Whey Protein Powder
78.8g
29.8%
Protein
68.1g
58%
Fat
32.2g
12.1%
Carbs
Mozarella Cheese Eggs
6 Large
Egg, Raw
3 oz
Fresh Mozzarella Cheese
1.5 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
81.5g
29.9%
Protein
57.2g
47.2%
Fat
63g
23%
Carbs
Bacon, Egg, and Cheese Sandwhich
4 Slice
Whole Wheat Bread
2 Slice
Cheddar Cheese
4 Slice
Bacon (Pan Fried)
2 Large
Egg, Raw
Protein Shake
1 Scoop
Whey Protein Powder
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
69.2g
26%
Protein
58.3g
49.3%
Fat
71g
24.8%
Carbs
Western Omelette
2 Slice
Cheddar Cheese
2 tblsp
Butter (Unsalted)
2 Large
Egg, Raw
2 oz
Deli Counter Sliced Ham
160 g
Onion
2 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
Skim Milk
1 cup
Skim Milk
93.6g
37.9%
Protein
58.3g
53.1%
Fat
21.2g
9%
Carbs
Grilled Chicken Thigh
15 oz
Skinless Chicken Thigh, Raw
2.5 tblsp
Olive Oil
1.3 tsp
Black Pepper
1.3 tsp
Salt
Steamed Green Beans
4 oz
Green Beans
Whole Milk
1 cup
Whole Milk
94.5g
38.9%
Protein
56.4g
52.2%
Fat
23.7g
8.9%
Carbs
Buffalo Chicken Breast
12 oz
Skinless Chicken Breast, Raw
2 tblsp
Butter (Unsalted)
2 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
90.8g
37.4%
Protein
58g
53.8%
Fat
23.4g
8.8%
Carbs
Roast Turkey Breast with Skin
12 oz
Turkey Breast with Skin, Raw
2 tblsp
Butter (Unsalted)
2% Milk
2 cup
2% Milk
93.3g
38.5%
Protein
55.1g
51.1%
Fat
24.6g
10.4%
Carbs
Grilled Chicken Breast
12 oz
Skinless Chicken Breast, Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 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
91.5g
34.8%
Protein
63.1g
53.9%
Fat
28.8g
11.3%
Carbs
No Bun Lean Burger
12 oz
90% Lean Ground Beef
3 Slice
Cheddar Cheese
3 tblsp
Ketchup (Catsup)
120 g
Onion
3 oz
Lettuce
87.6g
37.4%
Protein
54.4g
52.3%
Fat
28.2g
10.3%
Carbs
No Bun Turkey Burger
12 oz
93% Lean Ground Turkey
3 Slice
Monterey Jack Cheese
3 tblsp
Ketchup (Catsup)
120 g
Onion
3 oz
Lettuce
81.8g
31.2%
Protein
63.6g
54.6%
Fat
45.2g
14.2%
Carbs
Barbecue Chicken Breast
9 oz
Skinless Chicken Breast, Raw
3 tblsp
Barbecue Sauce
Almonds
4 oz
Almonds
74.9g
29.2%
Protein
53.6g
47%
Fat
67.8g
23.8%
Carbs
Turkey Burger
8 oz
93% Lean Ground Turkey
2 Bun
Whole Grain Burger or Hot Dog Bun
2 Slice
Monterey Jack Cheese
2 tblsp
Ketchup (Catsup)
80 g
Onion
20 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
69.8g
27.2%
Protein
55.8g
48.9%
Fat
64.3g
23.9%
Carbs
Pesto Chicken Sandwhich
4 Slice
Whole Wheat Bread
2 tblsp
Olive Oil
6 oz
Skinless Chicken Breast, Raw
2 oz
Fresh Mozzarella Cheese
1 tblsp
Pine Nuts
2 tblsp
Grated Parmesan Cheese
2 oz
Spinach
1 tblsp
Fresh Garlic
0.5 cup
Fresh Basil
68.8g
29.8%
Protein
47.2g
46%
Fat
56.5g
24.2%
Carbs
Lean Burger
8 oz
90% Lean Ground Beef
2 Slice
Cheddar Cheese
2 Bun
Whole Grain Burger or Hot Dog Bun
2 tblsp
Ketchup (Catsup)
80 g
Onion
20 g
Lettuce
97.9g
39.7%
Protein
61.6g
56.2%
Fat
17g
4.1%
Carbs
Beef Tenderloin
15 oz
Beef Tenderloin Steak (0" Fat), Raw
2.5 tblsp
Olive Oil
1.3 tsp
Black Pepper
1.3 tsp
Salt
Steamed Green Beans
4 oz
Green Beans
Steamed Broccoli
4 oz
Broccoli
86.2g
36.2%
Protein
55.4g
52.3%
Fat
37.3g
11.5%
Carbs
Top Loin Steak
12 oz
Top Loin Steak (0" Fat), Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 tsp
Salt
Mixed Steamed Vegetables
6 oz
Carrots
6 oz
Broccoli
6 oz
Cauliflower
97.1g
36.9%
Protein
62.7g
53.6%
Fat
24g
9.5%
Carbs
Sauteed Pork Chop
15 oz
Boneless Pork Loin Chop, Raw
2.5 tblsp
Vegetable Oil
2.5 tblsp
All Purpose Flour
1.3 tsp
Black Pepper
1.3 tsp
Salt
Steamed Broccoli
4 oz
Broccoli
100.4g
37.9%
Protein
63.2g
53.6%
Fat
24.6g
8.5%
Carbs
Grilled Pork Loin Chop
15 oz
Boneless Pork Loin Chop, Raw
2.5 tblsp
Olive Oil
1.3 tsp
Black Pepper
1.3 tsp
Salt
Steamed Broccoli
8 oz
Broccoli
Steamed Green Beans
4 oz
Green Beans
74.3g
30.2%
Protein
53.9g
49.3%
Fat
57.5g
20.5%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Orange Glazed Carrots
2 tblsp
Butter (Unsalted)
10 oz
Carrots
3 tblsp
Brown Sugar
4 tblsp
Orange Juice
92.9g
33.8%
Protein
65.5g
53.6%
Fat
41.4g
12.5%
Carbs
Roast Turkey Breast no Skin
9 oz
Skinless Turkey Breast, Raw
1.5 tblsp
Butter (Unsalted)
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
80.1g
36.6%
Protein
50.5g
52%
Fat
29.5g
11.4%
Carbs
Zucchini Lasagna
8 oz
93% Lean Ground Beef
0.5 cup
Part Skim Ricotta Cheese
2 oz
Fresh Mozzarella Cheese
0.8 tblsp
Olive Oil
10 oz
Red Tomatoes
2.5 oz
Onion
1 tblsp
Grated Parmesan Cheese
4 oz
Zucchini
53.2g
19.7%
Protein
64.3g
53.5%
Fat
77.9g
26.8%
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
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
Brown Rice
0.3 cup
Brown Rice, Raw
49.2g
18.6%
Protein
59.5g
50.6%
Fat
93.7g
30.8%
Carbs
Grilled Shrimp
1 tblsp
Vegetable Oil
4 Medium
Shrimp, Raw
1 tblsp
Lemon Juice
0.5 tsp
Black Pepper
0.5 tsp
Salt
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
63.3g
31.8%
Protein
45.5g
51.5%
Fat
41.2g
16.7%
Carbs
Beef and Broccoli Teriyaki
8 oz
Top Loin Steak (0" Fat), Raw
2 tblsp
Vegetable Oil
8 oz
Broccoli
4 tblsp
Teriyaki Sauce
160 g
Onion
32.7g
25.7%
Protein
28g
49.3%
Fat
38.9g
25%
Carbs
Peanut Butter
3 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
59.7g
47.2%
Protein
24.8g
44%
Fat
11.8g
8.8%
Carbs
Scrambled Egg Whites with Spinach
2 cup
Egg White
2 tblsp
Butter (Unsalted)
8 oz
Spinach
32.2g
26.4%
Protein
19.3g
35.6%
Fat
46.9g
38%
Carbs
2% Milk
4 cup
2% Milk
23.1g
20.8%
Protein
23.8g
48.2%
Fat
35.1g
31%
Carbs
Whole Milk
3 cup
Whole Milk
19.8g
15.5%
Protein
27.4g
48.2%
Fat
52.1g
36.4%
Carbs
Peanut Butter Toast
3 tblsp
Peanut Butter (No Added Salt)
3 Slice
Whole Wheat Bread
56.8g
42%
Protein
17.9g
29.8%
Fat
45.2g
28.1%
Carbs
Peanut Butter, Banana Protein Smoothie
2 Scoop
Whey Protein Powder
2 tblsp
Peanut Butter (No Added Salt)
1 Medium
Banana
31.6g
31.2%
Protein
15.1g
33.6%
Fat
42.3g
35.1%
Carbs
Almonds
1 oz
Almonds
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
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
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
51.5g
42.3%
Protein
6.7g
12.4%
Fat
59.9g
45.3%
Carbs
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Banana Strawberry Protein Smoothie
1 Medium
Banana
1 cup
2% Milk
1 Scoop
Whey Protein Powder
0.5 cup
Strawberries
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