Step 3: View recommended meals by category
Meal 1 of
35.3g
32.9%
Protein
25.2g
52.9%
Fat
14g
14.2%
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
Skim Milk
1 cup
Skim Milk
Bacon
2 Slice
Bacon (Pan Fried)
37.7g
35.9%
Protein
22.6g
48.3%
Fat
19.7g
15.8%
Carbs
Protein Shake
1 Scoop
Whey Protein Powder
Almonds
1 oz
Almonds
Whole Milk
1 cup
Whole Milk
39g
36.1%
Protein
27.4g
57.1%
Fat
8.7g
6.8%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Turkey Bacon
6 Slice
Turkey Bacon
44.8g
40%
Protein
25.5g
51.3%
Fat
10.4g
8.7%
Carbs
Cheese and Onion Eggs with Egg Whites
1 oz
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
1 Large
Egg, Raw
80 g
Onion
0.3 cup
Egg White
Protein Shake
1 Scoop
Whey Protein Powder
39.9g
39.4%
Protein
22g
48.9%
Fat
13.9g
11.8%
Carbs
Egg and Veggie Omelette
2 Large
Egg, Raw
1 tblsp
Butter (Unsalted)
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
Protein Shake
1 Scoop
Whey Protein Powder
33.1g
30.3%
Protein
24.4g
50.3%
Fat
24.4g
19.4%
Carbs
Egg White and Veggie Omelette
2 tblsp
Butter (Unsalted)
1 cup
Egg White
160 g
Onion
4 oz
Spinach
4 oz
Zucchini
41.3g
35.5%
Protein
25.6g
49.4%
Fat
18.6g
15.1%
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
6 oz
Non-Fat Plain Greek Yogurt
Bacon
2 Slice
Bacon (Pan Fried)
29.2g
28.8%
Protein
22.8g
50.7%
Fat
22.1g
20.5%
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
2% Milk
1 cup
2% Milk
36.2g
38.3%
Protein
22.3g
53%
Fat
7.5g
8.6%
Carbs
Mozarella Cheese Eggs
2 Large
Egg, Raw
1 oz
Fresh Mozzarella Cheese
0.5 tblsp
Butter (Unsalted)
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
30.1g
26%
Protein
26g
50.6%
Fat
26g
23.4%
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
Bacon
2 Slice
Bacon (Pan Fried)
34.8g
32.6%
Protein
21.8g
46%
Fat
23.4g
21.4%
Carbs
Roast Turkey Breast with Skin
3 oz
Turkey Breast with Skin, Raw
0.5 tblsp
Butter (Unsalted)
2% Milk
2 cup
2% Milk
37.7g
38.5%
Protein
20.5g
47.2%
Fat
16.5g
14.4%
Carbs
Grilled Chicken Thigh
6 oz
Skinless Chicken Thigh, Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Green Beans
8 oz
Green Beans
46.1g
39.4%
Protein
25.4g
48.9%
Fat
12.4g
11.7%
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
33.1g
31.3%
Protein
20.7g
44.1%
Fat
28.1g
24.5%
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
30.5g
34.8%
Protein
21g
53.9%
Fat
9.6g
11.3%
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
28g
33.6%
Protein
20.2g
54.4%
Fat
11.8g
12%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
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
28.7g
35%
Protein
19.9g
54.7%
Fat
11.7g
10.3%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
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
21g
21%
Protein
15.7g
35.3%
Fat
45.1g
43.7%
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
29.2g
37.4%
Protein
18.1g
52.3%
Fat
9.4g
10.3%
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
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
40g
38.3%
Protein
25.3g
54.5%
Fat
8.2g
7.2%
Carbs
Grilled Pork Loin Chop
6 oz
Boneless Pork Loin Chop, Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Broccoli
4 oz
Broccoli
40.8g
36.7%
Protein
25.3g
51.3%
Fat
14.1g
11.9%
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
Steamed Broccoli
4 oz
Broccoli
41.5g
38.6%
Protein
27.4g
57.2%
Fat
8.2g
4.2%
Carbs
Top Loin Steak
6 oz
Top Loin Steak (0" Fat), Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Broccoli
4 oz
Broccoli
39.1g
39.1%
Protein
24.6g
55.4%
Fat
8.5g
5.5%
Carbs
Beef Tenderloin
6 oz
Beef Tenderloin Steak (0" Fat), Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Steamed Green Beans
4 oz
Green Beans
31.7g
31.8%
Protein
22.8g
51.5%
Fat
20.6g
16.7%
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
40.7g
41.3%
Protein
17.8g
40.6%
Fat
17.6g
18.1%
Carbs
Barbecue Chicken Breast
6 oz
Skinless Chicken Breast, Raw
2 tblsp
Barbecue Sauce
Grilled Asparagus
1 tblsp
Olive Oil
8 Spear
Asparagus
23.2g
20.2%
Protein
28.7g
56.1%
Fat
35.1g
23.7%
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
Corn on the Cob
1 Ear
Yellow Sweet Corn
0.5 tblsp
Butter (Unsalted)
Steamed Green Beans
4 oz
Green Beans
29.6g
26.7%
Protein
17.4g
35.3%
Fat
44.9g
38%
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
Grilled Zuchinni
1 tblsp
Olive Oil
5 oz
Zucchini
18.6g
16.4%
Protein
21.2g
42.1%
Fat
49.2g
41.5%
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
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
16g
16%
Protein
17.3g
38.6%
Fat
52.4g
45.4%
Carbs
Grilled Shrimp
1 tblsp
Vegetable Oil
4 Medium
Shrimp, Raw
1 tblsp
Lemon Juice
0.5 tsp
Black Pepper
0.5 tsp
Salt
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
6.6g
15.4%
Protein
9.1g
48.1%
Fat
17.4g
36.5%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
5.1g
10.1%
Protein
8.7g
39%
Fat
30.5g
50.9%
Carbs
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
Fruit Salad
0.3 cup
Banana
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Melon, Cantaloupe
0.3 cup
Strawberries
7.7g
20.8%
Protein
7.9g
48.2%
Fat
11.7g
31%
Carbs
Whole Milk
1 cup
Whole Milk
9.4g
17.5%
Protein
5.1g
21.3%
Fat
33.3g
61.2%
Carbs
Oatmeal
0.5 cup
Oatmeal (Dry)
0.5 cup
2% Milk
6g
14.6%
Protein
14.2g
77.7%
Fat
6.1g
7.7%
Carbs
Almonds
1 oz
Almonds
14.9g
47%
Protein
6.2g
43.9%
Fat
3g
9.1%
Carbs
Scrambled Egg Whites with Spinach
0.5 cup
Egg White
0.5 tblsp
Butter (Unsalted)
2 oz
Spinach
8.1g
26.4%
Protein
4.8g
35.6%
Fat
11.7g
38%
Carbs
2% Milk
1 cup
2% Milk
18.3g
34.5%
Protein
1.1g
4.7%
Fat
35.4g
60.8%
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
19g
32.6%
Protein
1.2g
4.5%
Fat
40.4g
63%
Carbs
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Banana
1 Medium
Banana
16.5g
39.8%
Protein
0.4g
2.1%
Fat
24.3g
58.1%
Carbs
Skim Milk
2 cup
Skim Milk
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