Step 3: View recommended meals by category
Meal 1 of
40g
39.3%
Protein
9g
19.8%
Fat
43.6g
40.9%
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
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
47.5g
42.7%
Protein
8.8g
17.8%
Fat
46g
39.6%
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
2% Milk
1 cup
2% Milk
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
46.7g
45%
Protein
8.8g
19.1%
Fat
39.4g
36%
Carbs
Protein Shake
1 Scoop
Whey Protein Powder
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
41.3g
35.6%
Protein
12.3g
23.8%
Fat
51.3g
40.6%
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
Turkey Bacon
4 Slice
Turkey Bacon
Skim Milk
1 cup
Skim Milk
39.4g
34.2%
Protein
13.4g
26.3%
Fat
49.8g
39.5%
Carbs
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
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
46.3g
40.1%
Protein
18.4g
35.7%
Fat
27.6g
24.2%
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
Protein Shake
1 Scoop
Whey Protein Powder
34.5g
29.4%
Protein
18g
34.4%
Fat
47.5g
36.2%
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
41.3g
35.9%
Protein
20.3g
39.5%
Fat
29.6g
24.6%
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
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
54.4g
48.7%
Protein
19.8g
39.9%
Fat
13.7g
11.4%
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
Protein Shake
1 Scoop
Whey Protein Powder
22.8g
21.9%
Protein
18.5g
40%
Fat
44.7g
38.1%
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
1 Medium
Banana
41.9g
38.3%
Protein
10.7g
21.9%
Fat
44.4g
39.8%
Carbs
Barbecue Chicken Breast
3 oz
Skinless Chicken Breast, Raw
1 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
42.7g
38.5%
Protein
9.3g
18.8%
Fat
52g
42.7%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
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
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
45.8g
41%
Protein
9.3g
18.7%
Fat
47.6g
40.3%
Carbs
Buffalo Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Butter (Unsalted)
0.5 tblsp
Hot Sauce
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
Skim Milk
1 cup
Skim Milk
36g
33.6%
Protein
8.8g
18.5%
Fat
52.3g
47.9%
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
2% Milk
1 cup
2% Milk
45.2g
39.6%
Protein
10.5g
20.7%
Fat
49.9g
39.8%
Carbs
Grilled Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
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
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
40.7g
35.7%
Protein
10.8g
21.4%
Fat
48.3g
42.9%
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
Skim Milk
1 cup
Skim Milk
30.8g
27.7%
Protein
18.6g
37.7%
Fat
43.7g
34.6%
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
Banana
1 Medium
Banana
24.2g
21.3%
Protein
16.2g
32%
Fat
57.1g
46.8%
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
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
36.3g
31.5%
Protein
21.1g
41.3%
Fat
35.6g
27.2%
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
Steamed Broccoli
4 oz
Broccoli
16.5g
15.1%
Protein
18.7g
38.5%
Fat
56.7g
46.4%
Carbs
Peanut Butter and Jelly
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
1 tblsp
Jam or Preserves
Steamed Broccoli
4 oz
Broccoli
31.7g
34.3%
Protein
6.2g
15%
Fat
50.4g
50.7%
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
29.4g
27.4%
Protein
14g
29.3%
Fat
50.8g
43.3%
Carbs
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, 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
31.3g
27.8%
Protein
16g
32.1%
Fat
50.4g
40.1%
Carbs
Roast Turkey Breast with Skin
3 oz
Turkey Breast with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
25.5g
24.7%
Protein
14.2g
30.8%
Fat
47g
44.4%
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
Brown Rice
0.3 cup
Brown Rice, Raw
Steamed Broccoli
4 oz
Broccoli
31g
27.1%
Protein
16.4g
32.1%
Fat
50.8g
40.8%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
24.2g
24.8%
Protein
13.7g
31.7%
Fat
44.4g
43.4%
Carbs
Beef Tenderloin
3 oz
Beef Tenderloin Steak (0" Fat), Raw
0.5 tblsp
Olive Oil
0.3 tsp
Black Pepper
0.3 tsp
Salt
Brown Rice
0.3 cup
Brown Rice, Raw
Steamed Green Beans
4 oz
Green Beans
24.8g
24.6%
Protein
15g
33.5%
Fat
44.4g
41.9%
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
Brown Rice
0.3 cup
Brown Rice, Raw
Steamed Green Beans
4 oz
Green Beans
18.8g
17%
Protein
9.9g
20.2%
Fat
70.8g
62.8%
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
Peas and Carrots
1 cup
Green Peas
1 cup
Carrots
35g
32.2%
Protein
21.5g
44.4%
Fat
26.2g
23.4%
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
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
34.9g
30.7%
Protein
23.3g
46.1%
Fat
32.6g
23.1%
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
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
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
9.3g
17.5%
Protein
5.1g
21.3%
Fat
33.3g
61.2%
Carbs
Oatmeal
0.5 cup
Oatmeal (Dry)
0.5 cup
2% Milk
16.5g
39.8%
Protein
0.4g
2.1%
Fat
24.3g
58.1%
Carbs
Skim Milk
2 cup
Skim Milk
5.1g
10.1%
Protein
8.7g
39%
Fat
30.5g
50.9%
Carbs
Fruit Salad
0.3 cup
Banana
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Melon, Cantaloupe
0.3 cup
Strawberries
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
5.3g
11.6%
Protein
8.4g
41.7%
Fat
25.2g
46.7%
Carbs
Orange
1 Large
Orange
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
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
7.7g
20.8%
Protein
7.9g
48.2%
Fat
11.7g
31%
Carbs
Whole Milk
1 cup
Whole Milk
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
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