Step 3: View recommended meals by category
Meal 1 of
40.2g
22.4%
Protein
21.4g
26.9%
Fat
97.7g
50.7%
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
3 cup
2% Milk
35.6g
20.5%
Protein
18.7g
24.2%
Fat
107.1g
55.2%
Carbs
Egg and Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
1 Large
Egg, Raw
80 g
Onion
0.3 cup
Egg White
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
Apple
2 Large
Apple
41.1g
24.3%
Protein
19.3g
25.7%
Fat
90.8g
50%
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
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 cup
Strawberries
Apple
1 Large
Apple
44.1g
24.8%
Protein
25.9g
32.8%
Fat
83.4g
42.4%
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
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
31.4g
16.9%
Protein
23.4g
28.3%
Fat
105.2g
54.7%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Orange
1 Large
Orange
Oatmeal
1.3 cup
Oatmeal (Dry)
1.3 cup
2% Milk
51.5g
26.7%
Protein
25.7g
30%
Fat
88g
43.2%
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
Orange
1 Large
Orange
56.2g
30.7%
Protein
25.9g
31.8%
Fat
75.6g
37.5%
Carbs
Egg and Veggie Omelette
2 Large
Egg, Raw
1 tblsp
Butter (Unsalted)
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
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
48.5g
26.7%
Protein
30.4g
37.7%
Fat
70.7g
35.7%
Carbs
Protein Shake
1 Scoop
Whey Protein Powder
Peanut Butter Toast
3 tblsp
Peanut Butter (No Added Salt)
3 Slice
Whole Wheat Bread
Oatmeal
0.3 cup
Oatmeal (Dry)
0.3 cup
2% Milk
43g
26.3%
Protein
25.1g
34.6%
Fat
70.8g
39.1%
Carbs
Egg White and Veggie Omelette
2 tblsp
Butter (Unsalted)
1 cup
Egg White
160 g
Onion
4 oz
Spinach
4 oz
Zucchini
Banana
1 Medium
Banana
Skim Milk
1 cup
Skim Milk
51.6g
27.2%
Protein
31.1g
36.9%
Fat
72.1g
35.9%
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
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Protein Shake
1 Scoop
Whey Protein Powder
40g
21.8%
Protein
18.9g
23.2%
Fat
103.5g
54.9%
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
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
32.5g
18.4%
Protein
24.1g
30.8%
Fat
107.3g
50.7%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
Corn on the Cob
2 Ear
Yellow Sweet Corn
1 tblsp
Butter (Unsalted)
43.6g
25.8%
Protein
22.8g
30.4%
Fat
80.2g
43.9%
Carbs
Buffalo Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Butter (Unsalted)
1 tblsp
Hot Sauce
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
38.1g
23%
Protein
20.4g
27.6%
Fat
88.6g
49.4%
Carbs
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
Orange
3 Large
Orange
2% Milk
2 cup
2% Milk
46.9g
24.6%
Protein
24.5g
28.9%
Fat
94.6g
46.5%
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
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
40.2g
21%
Protein
23.2g
27.3%
Fat
100.4g
51.7%
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
0.5 cup
Brown Rice, Raw
38.4g
20.1%
Protein
25.4g
29.9%
Fat
104.3g
50%
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
Brown Rice
0.3 cup
Brown Rice, Raw
Banana
1 Medium
Banana
44.9g
23.1%
Protein
22.5g
25.9%
Fat
100.7g
51%
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
Baked Sweet Potato
2 Potato
Sweet Potato
1 tblsp
Butter (Unsalted)
Skim Milk
1 cup
Skim Milk
36.1g
22.5%
Protein
19.5g
27.5%
Fat
86.8g
50%
Carbs
Peanut Butter and Jelly
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
1 tblsp
Jam or Preserves
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
57.7g
30.6%
Protein
29.1g
34.8%
Fat
69.8g
34.6%
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
44g
23.8%
Protein
20.4g
24.8%
Fat
104.2g
51.4%
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
Whole Wheat Pasta and Tomato Sauce
4 oz
Whole Wheat Pasta (Dry)
4 tblsp
Grated Parmesan Cheese
1 cup
Tomato Sauce
44.6g
23.6%
Protein
21.4g
25.5%
Fat
106g
50.9%
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
27.3g
15.9%
Protein
19g
24.9%
Fat
103.7g
59.1%
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
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
39.5g
21.2%
Protein
29.9g
36.1%
Fat
86.8g
42.6%
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
41.3g
21.3%
Protein
28.1g
32.6%
Fat
104.2g
46.1%
Carbs
Grilled Chicken Breast
3 oz
Skinless Chicken Breast, 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
Corn on the Cob
2 Ear
Yellow Sweet Corn
1 tblsp
Butter (Unsalted)
42.9g
22%
Protein
28.6g
32.9%
Fat
92.3g
45.1%
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
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
27.5g
14.3%
Protein
27.9g
32.6%
Fat
106g
53.1%
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
Brown Rice
0.3 cup
Brown Rice, Raw
47.9g
24.5%
Protein
32.4g
37.2%
Fat
80.9g
38.4%
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
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
33.3g
17%
Protein
34.2g
39.3%
Fat
89.5g
43.7%
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
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
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
33.3g
22.8%
Protein
18.1g
27.8%
Fat
79.2g
49.5%
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
1 tblsp
Butter (Unsalted)
5 oz
Carrots
1.5 tblsp
Brown Sugar
2 tblsp
Orange Juice
24.2g
26.4%
Protein
14.5g
35.6%
Fat
35.1g
38%
Carbs
2% Milk
3 cup
2% Milk
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
14g
17.5%
Protein
7.6g
21.3%
Fat
49.9g
61.3%
Carbs
Oatmeal
0.8 cup
Oatmeal (Dry)
0.8 cup
2% Milk
29.2g
34.6%
Protein
9.2g
24.5%
Fat
39.8g
40.8%
Carbs
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
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
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
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
32.8g
34.1%
Protein
17.1g
40.1%
Fat
30.7g
25.8%
Carbs
Orange
1 Large
Orange
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
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
39.4g
41.2%
Protein
17.1g
40.3%
Fat
21.2g
18.5%
Carbs
Skim Milk
1 cup
Skim Milk
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
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