Fruit Salad
0.2 cup
Banana
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Melon, Cantaloupe
0.2 cup
Strawberries
Skim Milk
1 cup
Skim Milk
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Egg White and Veggie Omelette
1 tblsp
Butter (Unsalted)
0.5 cup
Egg White
80 g
Onion
2 oz
Spinach
2 oz
Zucchini
Mozarella Cheese Eggs with Egg Whites
1 oz
Fresh Mozzarella Cheese
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
0.2 cup
Egg White
Turkey Tacos
2 Tortilla
Flour Tortilla
4 oz
93% Lean Ground Turkey
1 tblsp
Vegetable Oil
0.5 oz
Cheddar Cheese
40 g
Onion
2 oz
Lettuce
1 tblsp
Hot Sauce
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Sauteed Pork Chop
3 oz
Boneless Pork Loin Chop, Raw
0.5 tblsp
Vegetable Oil
0.5 tblsp
All Purpose Flour
0.2 tsp
Black Pepper
0.2 tsp
Salt
Banana Berry Greek Yogurt Smoothie
6 oz
Non-Fat Plain Greek Yogurt
0.5 Medium
Banana
0.5 cup
Skim Milk
0.2 cup
Blueberries
0.2 cup
Strawberries
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
Turkey Bacon
2 Slice
Turkey Bacon
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
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.2 cup
Blueberries
0.2 cup
Raspberries
0.2 cup
Strawberries
Protein Shake
1 Scoop
Whey Protein Powder
Grilled Pork Loin Chop
3 oz
Boneless Pork Loin Chop, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
Broccoli and Cheddar Cheese Sauce
0.5 oz
Cheddar Cheese
0.5 tblsp
Butter (Unsalted)
4 oz
Broccoli
0.2 cup
2% Milk
0.5 tsp
All Purpose Flour
Grilled Chicken Breast
3 oz
Skinless Chicken Breast, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
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
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
Egg, Raw
6.3g
35.4%
Protein
4.8g
60.3%
Fat
0.4g
4.3%
Carbs
Skinless Chicken Thigh, Raw
22.3g
65.1%
Protein
4.7g
34.9%
Fat
0g
0%
Carbs
Boneless Ribeye Steak (0" Fat), Raw
21.8g
33.9%
Protein
18.9g
66.1%
Fat
0.1g
0%
Carbs
Cheddar Cheese
6.8g
23.7%
Protein
9.6g
75%
Fat
0.4g
1.3%
Carbs
Mozzarella Cheese (Low Moisture)
6.1g
27.2%
Protein
7g
69.9%
Fat
0.7g
2.9%
Carbs
Peanut Butter (No Added Salt)
7.1g
14.9%
Protein
16.4g
77.4%
Fat
7.1g
7.7%
Carbs
Jam or Preserves
0.1g
0.5%
Protein
0g
0.2%
Fat
14.5g
99.2%
Carbs
Zucchini
1.4g
28.9%
Protein
0.4g
17.2%
Fat
3.5g
53.9%
Carbs
Stonewall Kitchen Wild Maine Blueberry Jam
0g
0%
Protein
0g
0%
Fat
8g
100%
Carbs
Whey Protein Powder
24g
88.9%
Protein
0.5g
4%
Fat
1.9g
7.1%
Carbs
Top Loin Steak (0" Fat), Raw
25.4g
55.3%
Protein
9.3g
44.7%
Fat
0g
0%
Carbs
Heinz Tomato Ketchup
0g
0%
Protein
0g
0%
Fat
5g
100%
Carbs
Onion
1.8g
11%
Protein
0.2g
2.3%
Fat
14.9g
86.8%
Carbs
Mayonnaise
0g
0%
Protein
11.7g
100%
Fat
0g
0%
Carbs
Flank Steak (0" Fat), Raw
24.1g
55%
Protein
8.1g
45%
Fat
0g
0%
Carbs
Pork Sausage Link or Patty
4.4g
21.5%
Protein
7g
78.1%
Fat
0.3g
0.4%
Carbs
Whole Wheat Bread
3g
16.2%
Protein
0.9g
11%
Fat
13.8g
72.8%
Carbs
Whole Milk
7.7g
20.8%
Protein
7.9g
48.2%
Fat
11.7g
31%
Carbs
Bacon (Pan Fried)
3.9g
28.9%
Protein
4g
67.3%
Fat
0.2g
3.8%
Carbs
Butter (Unsalted)
0.1g
0.5%
Protein
11.5g
99.5%
Fat
0g
0%
Carbs
Brown Sugar
0g
0.1%
Protein
0g
0%
Fat
2.9g
99.9%
Carbs