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Step 2: Choose a macro profile (protein / fat / carbs).
Step 3: View recommended meals by category
Meal 1 of
677 Total Calories
2 Dishes
66.4g
39.3%
Protein
14.6g
19.4%
Fat
76.7g
41.4%
Carbs
Scrambled Egg Whites with Spinach
Main Dish
253 Calories
Greek Yogurt and Berries
Side Dish
423 Calories
658 Total Calories
3 Dishes
60.1g
36.5%
Protein
16.1g
22%
Fat
69g
41.5%
Carbs
Greek Yogurt
Main Dish
200 Calories
2% Milk
Side Dish
244 Calories
Oatmeal
Side Dish
214 Calories
677 Total Calories
3 Dishes
61.7g
36.4%
Protein
21.8g
29%
Fat
59.9g
34.5%
Carbs
Turkey Bacon, Egg White, and Cheese Tortilla
Main Dish
353 Calories
Pineapple Blueberry Greek Yogurt Smoothie
Side Dish
223 Calories
Greek Yogurt
Side Dish
100 Calories
671 Total Calories
3 Dishes
32.4g
19.3%
Protein
23.8g
31.9%
Fat
90.7g
48.7%
Carbs
Egg White, Spinach and Goat Cheese Omelette
Main Dish
282 Calories
Banana
Side Dish
266 Calories
2% Milk
Side Dish
122 Calories
710 Total Calories
2 Dishes
30.2g
17%
Protein
25.3g
32%
Fat
97.3g
51%
Carbs
Bacon, Egg, and Cheese Sandwhich
Main Dish
444 Calories
Banana
Side Dish
266 Calories
752 Total Calories
2 Dishes
38.7g
20.6%
Protein
33g
39.5%
Fat
80.5g
39.9%
Carbs
Egg White, Turkey, Spinach and Goat Cheese Omelette
Main Dish
338 Calories
Breakfast Potatoes
Side Dish
413 Calories
765 Total Calories
3 Dishes
26.5g
13.9%
Protein
26.4g
31%
Fat
115.2g
55.1%
Carbs
Egg White and Veggie Omelette
Main Dish
218 Calories
Breakfast Potatoes
Side Dish
413 Calories
Banana
Side Dish
133 Calories
710 Total Calories
3 Dishes
47.1g
26.5%
Protein
39.1g
49.6%
Fat
44.4g
23.9%
Carbs
Mozarella Cheese Eggs with Egg Whites
Main Dish
476 Calories
Apple
Side Dish
112 Calories
2% Milk
Side Dish
122 Calories
732 Total Calories
3 Dishes
22.6g
12.4%
Protein
30.8g
37.8%
Fat
97.9g
49.8%
Carbs
Peanut Butter Toast
Main Dish
170 Calories
Breakfast Potatoes
Side Dish
413 Calories
Whole Milk
Side Dish
148 Calories
678 Total Calories
3 Dishes
30g
17.7%
Protein
34.7g
46%
Fat
65.3g
36.3%
Carbs
Egg (Scrambled or Fried)
Main Dish
121 Calories
Apple
Side Dish
112 Calories
Whole Milk
Side Dish
444 Calories
696 Total Calories
3 Dishes
71.9g
41.3%
Protein
14.6g
18.9%
Fat
70.5g
39.8%
Carbs
Barbecue Chicken Sandwhich
Main Dish
372 Calories
Pineapple Blueberry Greek Yogurt Smoothie
Side Dish
223 Calories
Greek Yogurt
Side Dish
100 Calories
722 Total Calories
3 Dishes
74.6g
41.3%
Protein
12.7g
15.9%
Fat
80g
42.8%
Carbs
General Tso's Grilled Chicken Breast
Main Dish
306 Calories
Greek Yogurt Parfait
Side Dish
307 Calories
Protein Shake
Side Dish
108 Calories
749 Total Calories
3 Dishes
67.8g
36.2%
Protein
17.4g
20.9%
Fat
84.6g
42.8%
Carbs
Thanksgiving Panini
Main Dish
399 Calories
Banana Berry Greek Yogurt Smoothie
Side Dish
241 Calories
Protein Shake
Side Dish
108 Calories
678 Total Calories
3 Dishes
64.7g
38.1%
Protein
19.4g
25.7%
Fat
65.7g
36.2%
Carbs
Roast Turkey Breast no Skin
Main Dish
147 Calories
Pineapple Blueberry Greek Yogurt Smoothie
Side Dish
223 Calories
Greek Yogurt Parfait
Side Dish
307 Calories
652 Total Calories
3 Dishes
69.5g
42.6%
Protein
13.2g
18.2%
Fat
63.5g
39.2%
Carbs
Barbecue Chicken Breast
Main Dish
262 Calories
Greek Yogurt Parfait
Side Dish
307 Calories
Skim Milk
Side Dish
83 Calories
659 Total Calories
3 Dishes
64.1g
38.9%
Protein
10.4g
14.2%
Fat
83g
46.9%
Carbs
Buffalo Chicken Breast
Main Dish
152 Calories
Greek Yogurt and Berries
Side Dish
423 Calories
Skim Milk
Side Dish
83 Calories
771 Total Calories
3 Dishes
79.9g
41.4%
Protein
22.4g
26.2%
Fat
67.6g
32.4%
Carbs
Turkey Burger
Main Dish
422 Calories
Banana Berry Greek Yogurt Smoothie
Side Dish
241 Calories
Protein Shake
Side Dish
108 Calories
772 Total Calories
3 Dishes
68.8g
35.7%
Protein
25.4g
29.6%
Fat
75.4g
34.7%
Carbs
Black Bean and Turkey Chili
Main Dish
460 Calories
Greek Yogurt and Berries
Side Dish
211 Calories
Greek Yogurt
Side Dish
100 Calories
785 Total Calories
3 Dishes
65.4g
33.3%
Protein
25g
28.7%
Fat
78g
38%
Carbs
Lean Burger
Main Dish
461 Calories
Banana Berry Greek Yogurt Smoothie
Side Dish
241 Calories
Skim Milk
Side Dish
83 Calories
748 Total Calories
3 Dishes
50g
26.8%
Protein
20.5g
24.6%
Fat
89.6g
48.6%
Carbs
Grilled Chicken Breast
Main Dish
320 Calories
Brown Rice
Side Dish
343 Calories
Peas and Carrots
Side Dish
84 Calories
740 Total Calories
1 Dish
63.5g
34.3%
Protein
12.4g
15%
Fat
100.9g
50.7%
Carbs
Whole Wheat Pasta and Tomato Sauce with Chicken
Main Dish
740 Calories
664 Total Calories
3 Dishes
46.3g
27.9%
Protein
22.5g
30.5%
Fat
76.4g
41.6%
Carbs
No Bun Turkey Burger
Main Dish
311 Calories
Whole Wheat Pasta and Tomato Sauce
Side Dish
268 Calories
Peas and Carrots
Side Dish
84 Calories
756 Total Calories
2 Dishes
44.6g
23.6%
Protein
21.4g
25.5%
Fat
106g
50.9%
Carbs
General Tso's Chicken and Broccoli
Main Dish
488 Calories
Whole Wheat Pasta and Tomato Sauce
Side Dish
268 Calories
723 Total Calories
2 Dishes
74.7g
41.3%
Protein
31.4g
39.1%
Fat
36.2g
19.6%
Carbs
Roast Turkey Leg
Main Dish
551 Calories
Brown Rice
Side Dish
171 Calories
710 Total Calories
3 Dishes
31.5g
17.7%
Protein
13.9g
17.6%
Fat
121.2g
64.7%
Carbs
16" Cheese Pizza
Main Dish
272 Calories
Whole Wheat Pasta and Tomato Sauce
Side Dish
268 Calories
Peas and Carrots
Side Dish
169 Calories
753 Total Calories
3 Dishes
41.6g
22.1%
Protein
28.6g
34.2%
Fat
87.7g
43.7%
Carbs
No Bun Lean Burger
Main Dish
350 Calories
Grilled Potato Wedges
Side Dish
345 Calories
Mixed Steamed Vegetables
Side Dish
55 Calories
744 Total Calories
2 Dishes
39.5g
21.2%
Protein
29.9g
36.1%
Fat
86.8g
42.6%
Carbs
Beef and Broccoli Teriyaki
Main Dish
397 Calories
Grilled Potato Wedges
Side Dish
345 Calories
783 Total Calories
2 Dishes
47.9g
24.5%
Protein
32.4g
37.2%
Fat
80.9g
38.4%
Carbs
Zucchini Lasagna
Main Dish
437 Calories
Grilled Potato Wedges
Side Dish
345 Calories
678 Total Calories
3 Dishes
34.4g
20.3%
Protein
28.9g
38.4%
Fat
75.3g
41.3%
Carbs
Top Loin Steak
Main Dish
196 Calories
Black Beans and Rice
Side Dish
425 Calories
Mixed Steamed Vegetables
Side Dish
55 Calories
647 Total Calories
3 Dishes
33.8g
20.9%
Protein
27.6g
38.3%
Fat
70.8g
40.8%
Carbs
Beef Tenderloin
Main Dish
182 Calories
Black Beans and Rice
Side Dish
425 Calories
Steamed Broccoli
Side Dish
38 Calories
337 Total Calories
2 Snacks
29.2g
34.6%
Protein
9.2g
24.5%
Fat
39.8g
40.8%
Carbs
Banana Protein Smoothie
Snack 1
241 Calories
Peanut Butter
Snack 2
95 Calories
337 Total Calories
2 Snacks
26.4g
31.3%
Protein
9.5g
25.3%
Fat
41.2g
43.4%
Carbs
Banana Berry Greek Yogurt Smoothie
Snack 1
241 Calories
Peanut Butter
Snack 2
95 Calories
307 Total Calories
1 Snack
22.7g
29.5%
Protein
8.3g
24.4%
Fat
37.5g
46.1%
Carbs
Greek Yogurt Parfait
Snack 1
307 Calories
332 Total Calories
1 Snack
33g
39.8%
Protein
0.8g
2.1%
Fat
48.6g
58.1%
Carbs
Skim Milk
Snack 1
332 Calories
307 Total Calories
2 Snacks
21.9g
28.5%
Protein
9.3g
27.3%
Fat
39g
44.2%
Carbs
Greek Yogurt and Berries
Snack 1
211 Calories
Peanut Butter
Snack 2
95 Calories
366 Total Calories
1 Snack
24.2g
26.4%
Protein
14.5g
35.6%
Fat
35.1g
38%
Carbs
2% Milk
Snack 1
366 Calories
385 Total Calories
2 Snacks
32.8g
34.1%
Protein
17.1g
40.1%
Fat
30.7g
25.8%
Carbs
Orange
Snack 1
86 Calories
Peanut Butter Protein Shake
Snack 2
299 Calories
380 Total Calories
2 Snacks
54g
56.8%
Protein
15.1g
35.8%
Fat
10g
7.4%
Carbs
Protein Shake
Snack 1
216 Calories
Almonds
Snack 2
164 Calories
321 Total Calories
1 Snack
14g
17.5%
Protein
7.6g
21.3%
Fat
49.9g
61.3%
Carbs
Oatmeal
Snack 1
321 Calories
270 Total Calories
1 Snack
28.4g
42%
Protein
8.9g
29.8%
Fat
22.6g
28.2%
Carbs
Peanut Butter, Banana Protein Smoothie
Snack 1
270 Calories
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