Step 3: View recommended meals by category
Meal 1 of
81.5g
37.4%
Protein
45.2g
46.7%
Fat
38.9g
15.9%
Carbs
Egg White and Veggie Omelette
3 tblsp
Butter (Unsalted)
1.5 cup
Egg White
240 g
Onion
6 oz
Spinach
6 oz
Zucchini
Bacon
2 Slice
Bacon (Pan Fried)
Protein Shake
1 Scoop
Whey Protein Powder
74.3g
37.3%
Protein
41.3g
46.7%
Fat
34.5g
16%
Carbs
Egg White, Spinach and Goat Cheese Omelette
2 tblsp
Butter (Unsalted)
2 oz
Soft Goat Cheese
1 cup
Egg White
160 g
Onion
4 oz
Spinach
2% Milk
1 cup
2% Milk
Protein Shake
1 Scoop
Whey Protein Powder
66g
33.1%
Protein
51.1g
57.7%
Fat
16.4g
9.2%
Carbs
Mozarella Cheese Eggs with Egg Whites
3 oz
Fresh Mozzarella Cheese
3 Large
Egg, Raw
1.5 tblsp
Butter (Unsalted)
0.8 cup
Egg White
Skim Milk
1 cup
Skim Milk
79.3g
34.2%
Protein
60.8g
59%
Fat
16.6g
6.8%
Carbs
Ham, Cheese and Spinach Omelette (with egg whites)
2 Slice
Monterey Jack Cheese
2 tblsp
Butter (Unsalted)
4 oz
Deli Counter Sliced Ham
2 Large
Egg, Raw
0.5 cup
Egg White
4 oz
Spinach
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
59.9g
30.8%
Protein
46.5g
53.8%
Fat
30.9g
15.4%
Carbs
Mozarella Cheese Eggs
4 Large
Egg, Raw
2 oz
Fresh Mozzarella Cheese
1 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
55.1g
25.1%
Protein
49.5g
50.8%
Fat
60.2g
24%
Carbs
Egg and Veggie Omelette
4 Large
Egg, Raw
2 tblsp
Butter (Unsalted)
160 g
Onion
4 oz
Spinach
4 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
Turkey Bacon
2 Slice
Turkey Bacon
59g
30.2%
Protein
50.7g
58.5%
Fat
23.1g
11.3%
Carbs
Cheese and Onion Eggs with Egg Whites
2 oz
Monterey Jack Cheese
2 tblsp
Butter (Unsalted)
2 Large
Egg, Raw
160 g
Onion
0.5 cup
Egg White
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
69.7g
30.5%
Protein
44.5g
43.8%
Fat
57.8g
25.8%
Carbs
Turkey Bacon, Egg White, and Cheese Tortilla
2 Tortilla
Flour Tortilla
2 Slice
Cheddar Cheese
4 Slice
Turkey Bacon
0.5 cup
Egg White
Bacon
2 Slice
Bacon (Pan Fried)
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
50.4g
24.8%
Protein
47.4g
52.5%
Fat
53.1g
22.7%
Carbs
Cheese and Onion Eggs
2 Large
Egg, Raw
1 Slice
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
80 g
Onion
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
2 tblsp
Peanut Butter (No Added Salt)
54g
24.3%
Protein
48.5g
49.2%
Fat
57.5g
26.5%
Carbs
Bacon, Egg, and Cheese Sandwhich
4 Slice
Whole Wheat Bread
2 Slice
Cheddar Cheese
4 Slice
Bacon (Pan Fried)
2 Large
Egg, Raw
76.8g
37.2%
Protein
48.3g
52.5%
Fat
20.9g
10.3%
Carbs
Grilled Chicken Thigh
12 oz
Skinless Chicken Thigh, Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 tsp
Salt
Steamed Green Beans
4 oz
Green Beans
Whole Milk
1 cup
Whole Milk
75.3g
36.7%
Protein
48.4g
53.1%
Fat
23.6g
10.1%
Carbs
Buffalo Chicken Breast
9 oz
Skinless Chicken Breast, Raw
1.5 tblsp
Butter (Unsalted)
1.5 tblsp
Hot Sauce
Broccoli and Cheddar Cheese Sauce
1 oz
Cheddar Cheese
1 tblsp
Butter (Unsalted)
8 oz
Broccoli
0.5 cup
2% Milk
1 tsp
All Purpose Flour
75.8g
34.3%
Protein
49.5g
50.3%
Fat
39.1g
15.4%
Carbs
Barbecue Chicken Breast
9 oz
Skinless Chicken Breast, Raw
3 tblsp
Barbecue Sauce
Almonds
3 oz
Almonds
74.1g
36.6%
Protein
46.4g
51.5%
Fat
24.3g
11.9%
Carbs
Grilled Chicken Breast
9 oz
Skinless Chicken Breast, Raw
1.5 tblsp
Olive Oil
0.8 tsp
Black Pepper
0.8 tsp
Salt
Whole Milk
1 cup
Whole Milk
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
72.1g
36.6%
Protein
46g
52.4%
Fat
23.4g
11%
Carbs
Roast Turkey Breast with Skin
9 oz
Turkey Breast with Skin, Raw
1.5 tblsp
Butter (Unsalted)
2% Milk
2 cup
2% Milk
74.7g
33.5%
Protein
45.6g
45.9%
Fat
53.3g
20.6%
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
Broccoli and Cheddar Cheese Sauce
1 oz
Cheddar Cheese
1 tblsp
Butter (Unsalted)
8 oz
Broccoli
0.5 cup
2% Milk
1 tsp
All Purpose Flour
Protein Shake
1 Scoop
Whey Protein Powder
87.5g
37.4%
Protein
54.4g
52.3%
Fat
28.2g
10.3%
Carbs
No Bun Turkey Burger
12 oz
93% Lean Ground Turkey
3 Slice
Monterey Jack Cheese
3 tblsp
Ketchup (Catsup)
120 g
Onion
3 oz
Lettuce
67.4g
34.6%
Protein
42.9g
49.6%
Fat
34.2g
15.7%
Carbs
No Bun Lean Burger
8 oz
90% Lean Ground Beef
2 Slice
Cheddar Cheese
2 tblsp
Ketchup (Catsup)
80 g
Onion
2 oz
Lettuce
Steamed Broccoli
8 oz
Broccoli
68.8g
29.8%
Protein
47.2g
46%
Fat
56.5g
24.2%
Carbs
Lean Burger
8 oz
90% Lean Ground Beef
2 Slice
Cheddar Cheese
2 Bun
Whole Grain Burger or Hot Dog Bun
2 tblsp
Ketchup (Catsup)
80 g
Onion
20 g
Lettuce
66.4g
28.8%
Protein
47.3g
46.2%
Fat
67.7g
25%
Carbs
Black Bean and Turkey Chili
8 oz
93% Lean Ground Turkey
2 tblsp
Olive Oil
7.5 oz
Canned Black Beans
6 oz
Green Beans
6 oz
Spinach
80 g
Onion
0.5 cup
Tomato Sauce
0.5 cup
Chicken Broth
78.3g
36.9%
Protein
50.3g
53.2%
Fat
20.7g
9.9%
Carbs
Sauteed Pork Chop
12 oz
Boneless Pork Loin Chop, Raw
2 tblsp
Vegetable Oil
2 tblsp
All Purpose Flour
1 tsp
Black Pepper
1 tsp
Salt
Steamed Broccoli
4 oz
Broccoli
80g
36.6%
Protein
50.5g
52%
Fat
29.5g
11.4%
Carbs
Zucchini Lasagna
8 oz
93% Lean Ground Beef
0.5 cup
Part Skim Ricotta Cheese
2 oz
Fresh Mozzarella Cheese
0.8 tblsp
Olive Oil
10 oz
Red Tomatoes
2.5 oz
Onion
1 tblsp
Grated Parmesan Cheese
4 oz
Zucchini
78.8g
37.9%
Protein
50.3g
54.5%
Fat
16.7g
7.7%
Carbs
Grilled Pork Loin Chop
12 oz
Boneless Pork Loin Chop, Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 tsp
Salt
Steamed Broccoli
4 oz
Broccoli
Steamed Green Beans
4 oz
Green Beans
79.4g
38.6%
Protein
49.5g
54.2%
Fat
21.2g
7.2%
Carbs
Beef Tenderloin
12 oz
Beef Tenderloin Steak (0" Fat), Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 tsp
Salt
Steamed Green Beans
4 oz
Green Beans
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
82.9g
37%
Protein
54.9g
55.1%
Fat
25.3g
8%
Carbs
Top Loin Steak
12 oz
Top Loin Steak (0" Fat), Raw
2 tblsp
Olive Oil
1 tsp
Black Pepper
1 tsp
Salt
Mixed Steamed Vegetables
4 oz
Carrots
4 oz
Broccoli
4 oz
Cauliflower
63.3g
31.8%
Protein
45.5g
51.5%
Fat
41.2g
16.7%
Carbs
Beef and Broccoli Teriyaki
8 oz
Top Loin Steak (0" Fat), Raw
2 tblsp
Vegetable Oil
8 oz
Broccoli
4 tblsp
Teriyaki Sauce
160 g
Onion
72.7g
37.9%
Protein
42g
49.2%
Fat
28.8g
12.9%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Orange Glazed Carrots
1 tblsp
Butter (Unsalted)
5 oz
Carrots
1.5 tblsp
Brown Sugar
2 tblsp
Orange Juice
56.3g
26.2%
Protein
50.5g
52.8%
Fat
53.4g
21%
Carbs
Roast Turkey Breast no Skin
3 oz
Skinless Turkey Breast, Raw
0.5 tblsp
Butter (Unsalted)
Spinach, Chicken and Goat Cheese Salad
2 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
0.5 oz
Almonds
1 oz
Soft Goat Cheese
1 tblsp
Jam or Preserves
5 oz
Spinach
80 g
Onion
0.5 cup
Strawberries
0.3 cup
Blueberries
2 tblsp
Vinegar
Mixed Steamed Vegetables
2 oz
Carrots
2 oz
Broccoli
2 oz
Cauliflower
42.2g
20.5%
Protein
43.2g
47%
Fat
74.6g
32.5%
Carbs
Spinach, Chicken and Goat Cheese Salad
2 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
0.5 oz
Almonds
1 oz
Soft Goat Cheese
1 tblsp
Jam or Preserves
5 oz
Spinach
80 g
Onion
0.5 cup
Strawberries
0.3 cup
Blueberries
2 tblsp
Vinegar
Peas and Carrots
1 cup
Green Peas
1 cup
Carrots
41.1g
18.8%
Protein
56g
57.6%
Fat
59.9g
23.7%
Carbs
Grilled Shrimp
1 tblsp
Vegetable Oil
4 Medium
Shrimp, Raw
1 tblsp
Lemon Juice
0.5 tsp
Black Pepper
0.5 tsp
Salt
Spinach, Chicken and Goat Cheese Salad
2 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
0.5 oz
Almonds
1 oz
Soft Goat Cheese
1 tblsp
Jam or Preserves
5 oz
Spinach
80 g
Onion
0.5 cup
Strawberries
0.3 cup
Blueberries
2 tblsp
Vinegar
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
29.2g
28.2%
Protein
19.7g
42.9%
Fat
35.3g
28.9%
Carbs
Peanut Butter
2 tblsp
Peanut Butter (No Added Salt)
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
44.8g
47.1%
Protein
18.6g
44%
Fat
8.8g
8.9%
Carbs
Scrambled Egg Whites with Spinach
1.5 cup
Egg White
1.5 tblsp
Butter (Unsalted)
6 oz
Spinach
28.1g
29%
Protein
17.4g
40.6%
Fat
34.3g
30.4%
Carbs
Almonds
1 oz
Almonds
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
23.1g
20.8%
Protein
23.8g
48.2%
Fat
35.1g
31%
Carbs
Whole Milk
3 cup
Whole Milk
21.4g
20.2%
Protein
18.5g
39.2%
Fat
46.9g
40.6%
Carbs
Peanut Butter Toast
2 tblsp
Peanut Butter (No Added Salt)
2 Slice
Whole Wheat Bread
Skim Milk
1 cup
Skim Milk
24.2g
26.4%
Protein
14.5g
35.6%
Fat
35.1g
38%
Carbs
2% Milk
3 cup
2% Milk
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
31.1g
41.6%
Protein
16.9g
50.9%
Fat
9.1g
7.5%
Carbs
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
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
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
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