Step 3: View recommended meals by category
Meal 1 of
66.4g
39.3%
Protein
14.6g
19.4%
Fat
76.7g
41.4%
Carbs
Scrambled Egg Whites with Spinach
1 cup
Egg White
1 tblsp
Butter (Unsalted)
4 oz
Spinach
Greek Yogurt and Berries
12 oz
Non-Fat Plain Greek Yogurt
2 tblsp
Honey
0.5 cup
Blueberries
0.5 cup
Raspberries
0.5 cup
Strawberries
60.1g
36.5%
Protein
16.1g
22%
Fat
69g
41.5%
Carbs
Greek Yogurt
12 oz
Non-Fat Plain Greek Yogurt
2% Milk
2 cup
2% Milk
Oatmeal
0.5 cup
Oatmeal (Dry)
0.5 cup
2% Milk
61.7g
36.4%
Protein
21.8g
29%
Fat
59.9g
34.5%
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
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
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
32.4g
19.3%
Protein
23.8g
31.9%
Fat
90.7g
48.7%
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
Banana
2 Medium
Banana
2% Milk
1 cup
2% Milk
30.2g
17%
Protein
25.3g
32%
Fat
97.3g
51%
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
2 Medium
Banana
38.7g
20.6%
Protein
33g
39.5%
Fat
80.5g
39.9%
Carbs
Egg White, Turkey, Spinach and Goat Cheese Omelette
1 tblsp
Butter (Unsalted)
1 oz
Soft Goat Cheese
0.5 cup
Egg White
2 oz
Deli Counter Sliced Turkey Breast
80 g
Onion
2 oz
Spinach
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
26.5g
13.9%
Protein
26.4g
31%
Fat
115.2g
55.1%
Carbs
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Banana
1 Medium
Banana
47.1g
26.5%
Protein
39.1g
49.6%
Fat
44.4g
23.9%
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
Apple
1 Large
Apple
2% Milk
1 cup
2% Milk
22.6g
12.4%
Protein
30.8g
37.8%
Fat
97.9g
49.8%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Whole Milk
1 cup
Whole Milk
30g
17.7%
Protein
34.7g
46%
Fat
65.3g
36.3%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Apple
1 Large
Apple
Whole Milk
3 cup
Whole Milk
71.9g
41.3%
Protein
14.6g
18.9%
Fat
70.5g
39.8%
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
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
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
74.6g
41.3%
Protein
12.7g
15.9%
Fat
80g
42.8%
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
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
Protein Shake
1 Scoop
Whey Protein Powder
67.8g
36.2%
Protein
17.4g
20.9%
Fat
84.6g
42.8%
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
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
Protein Shake
1 Scoop
Whey Protein Powder
64.7g
38.1%
Protein
19.4g
25.7%
Fat
65.7g
36.2%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
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
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
69.5g
42.6%
Protein
13.2g
18.2%
Fat
63.5g
39.2%
Carbs
Barbecue Chicken Breast
6 oz
Skinless Chicken Breast, Raw
2 tblsp
Barbecue Sauce
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
Skim Milk
1 cup
Skim Milk
64.1g
38.9%
Protein
10.4g
14.2%
Fat
83g
46.9%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
Greek Yogurt and Berries
12 oz
Non-Fat Plain Greek Yogurt
2 tblsp
Honey
0.5 cup
Blueberries
0.5 cup
Raspberries
0.5 cup
Strawberries
Skim Milk
1 cup
Skim Milk
79.9g
41.4%
Protein
22.4g
26.2%
Fat
67.6g
32.4%
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
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
Protein Shake
1 Scoop
Whey Protein Powder
68.8g
35.7%
Protein
25.4g
29.6%
Fat
75.4g
34.7%
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
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
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
65.4g
33.3%
Protein
25g
28.7%
Fat
78g
38%
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
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
50g
26.8%
Protein
20.5g
24.6%
Fat
89.6g
48.6%
Carbs
Grilled Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Olive Oil
0.5 tsp
Black Pepper
0.5 tsp
Salt
Brown Rice
0.5 cup
Brown Rice, Raw
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
63.5g
34.3%
Protein
12.3g
15%
Fat
100.9g
50.7%
Carbs
Whole Wheat Pasta and Tomato Sauce with Chicken
4 oz
Whole Wheat Pasta (Dry)
6 oz
Skinless Chicken Breast, Raw
4 tblsp
Grated Parmesan Cheese
1 cup
Tomato Sauce
46.3g
27.9%
Protein
22.5g
30.5%
Fat
76.4g
41.6%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
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
74.7g
41.3%
Protein
31.4g
39.1%
Fat
36.2g
19.6%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Brown Rice
0.3 cup
Brown Rice, Raw
31.4g
17.7%
Protein
13.9g
17.6%
Fat
121.2g
64.7%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
Peas and Carrots
1 cup
Green Peas
1 cup
Carrots
41.6g
22.1%
Protein
28.6g
34.2%
Fat
87.7g
43.7%
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
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
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
34.1g
20.4%
Protein
27.8g
37.5%
Fat
73.8g
42%
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
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
Steamed Broccoli
4 oz
Broccoli
33.7g
20.1%
Protein
27.9g
37.4%
Fat
75.3g
42.5%
Carbs
Grilled Pork Loin Chop
3 oz
Boneless Pork Loin Chop, 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
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
29.2g
34.6%
Protein
9.2g
24.5%
Fat
39.8g
40.8%
Carbs
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
26.4g
31.3%
Protein
9.5g
25.3%
Fat
41.2g
43.4%
Carbs
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)
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
33g
39.8%
Protein
0.8g
2.1%
Fat
48.6g
58.1%
Carbs
Skim Milk
4 cup
Skim Milk
21.9g
28.5%
Protein
9.3g
27.3%
Fat
39g
44.2%
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
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
24.2g
26.4%
Protein
14.5g
35.6%
Fat
35.1g
38%
Carbs
2% Milk
3 cup
2% Milk
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
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
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
9.1g
9.7%
Protein
15.2g
36.5%
Fat
60g
53.8%
Carbs
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
Almonds
1 oz
Almonds
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