Step 3: View recommended meals by category
Meal 1 of
99.7g
39.3%
Protein
21.9g
19.4%
Fat
115g
41.3%
Carbs
Scrambled Egg Whites with Spinach
1.5 cup
Egg White
1.5 tblsp
Butter (Unsalted)
6 oz
Spinach
Greek Yogurt and Berries
18 oz
Non-Fat Plain Greek Yogurt
3 tblsp
Honey
0.8 cup
Blueberries
0.8 cup
Raspberries
0.8 cup
Strawberries
99.5g
41.2%
Protein
19.9g
18.6%
Fat
97.8g
40.2%
Carbs
Greek Yogurt
24 oz
Non-Fat Plain Greek Yogurt
2% Milk
2 cup
2% Milk
Oatmeal
0.8 cup
Oatmeal (Dry)
0.8 cup
2% Milk
93.6g
34.5%
Protein
20.7g
17.2%
Fat
138.6g
48.2%
Carbs
Oatmeal
0.3 cup
Oatmeal (Dry)
0.3 cup
2% Milk
Pineapple Blueberry Greek Yogurt Smoothie
18 oz
Non-Fat Plain Greek Yogurt
1.5 cup
2% Milk
1.5 cup
Pineapple
0.8 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
63.5g
27%
Protein
36.9g
35.3%
Fat
91.6g
37.7%
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
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Banana
1 Medium
Banana
63g
24.6%
Protein
43g
37.7%
Fat
99.3g
37.7%
Carbs
Peanut Butter Toast
1 tblsp
Peanut Butter (No Added Salt)
1 Slice
Whole Wheat Bread
2% Milk
7 cup
2% Milk
55.2g
22.9%
Protein
39.9g
37.1%
Fat
100.5g
40%
Carbs
Egg (Scrambled or Fried)
1 Large
Egg, Raw
0.5 tblsp
Butter (Unsalted)
Apple
1 Large
Apple
2% Milk
6 cup
2% Milk
43.1g
17.5%
Protein
38.6g
35.3%
Fat
127.4g
47.1%
Carbs
Egg White and Veggie Omelette
2 tblsp
Butter (Unsalted)
1 cup
Egg White
160 g
Onion
4 oz
Spinach
4 oz
Zucchini
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Banana
1 Medium
Banana
69.1g
25.3%
Protein
52.4g
43.2%
Fat
92.3g
31.5%
Carbs
Egg White, Turkey, Spinach and Goat Cheese Omelette
2 tblsp
Butter (Unsalted)
2 oz
Soft Goat Cheese
1 cup
Egg White
4 oz
Deli Counter Sliced Turkey Breast
160 g
Onion
4 oz
Spinach
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
37g
14.9%
Protein
38.5g
35%
Fat
131.8g
50.1%
Carbs
Bacon, Egg, and Cheese Sandwhich
2 Slice
Whole Wheat Bread
1 Slice
Cheddar Cheese
2 Slice
Bacon (Pan Fried)
1 Large
Egg, Raw
Breakfast Potatoes
1 Large
Red Potato
1 tblsp
Vegetable Oil
80 g
Onion
2 oz
Green Bell Pepper
Banana
1 Medium
Banana
39.5g
17.3%
Protein
46.5g
45.9%
Fat
94.5g
36.7%
Carbs
Egg and Veggie Omelette
4 Large
Egg, Raw
2 tblsp
Butter (Unsalted)
160 g
Onion
4 oz
Spinach
4 oz
Zucchini
Fruit Salad
0.5 cup
Banana
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Melon, Cantaloupe
0.5 cup
Strawberries
Oatmeal
0.3 cup
Oatmeal (Dry)
0.3 cup
2% Milk
96g
38.2%
Protein
23.9g
21.4%
Fat
109.4g
40.4%
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
12 oz
Non-Fat Plain Greek Yogurt
1 Medium
Banana
1 cup
Skim Milk
0.5 cup
Blueberries
0.5 cup
Strawberries
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
92.2g
38.4%
Protein
21.5g
20.2%
Fat
101g
41.4%
Carbs
Barbecue Chicken Breast
6 oz
Skinless Chicken Breast, Raw
2 tblsp
Barbecue Sauce
Greek Yogurt Parfait
0.5 cup
Granola
12 oz
Non-Fat Plain Greek Yogurt
0.5 cup
Grapes
0.5 cup
Blueberries
0.5 cup
Strawberries
Skim Milk
1 cup
Skim Milk
90.6g
36.6%
Protein
18.7g
17%
Fat
122.2g
46.4%
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
12 oz
Non-Fat Plain Greek Yogurt
1 Medium
Banana
1 cup
Skim Milk
0.5 cup
Blueberries
0.5 cup
Strawberries
Protein Shake
1 Scoop
Whey Protein Powder
97.1g
37.5%
Protein
20.8g
18.1%
Fat
112.6g
44.4%
Carbs
Buffalo Chicken Breast
6 oz
Skinless Chicken Breast, Raw
1 tblsp
Butter (Unsalted)
1 tblsp
Hot Sauce
Brown Rice
0.8 cup
Brown Rice, Raw
Protein Shake
2 Scoop
Whey Protein Powder
102.5g
39.9%
Protein
16.7g
14.6%
Fat
120.5g
45.5%
Carbs
General Tso's Grilled Chicken Breast
8 oz
Skinless Chicken Breast, Raw
4 tblsp
Brown Sugar
3 tblsp
Hoisin Sauce
3 tblsp
Ketchup (Catsup)
1 tblsp
Cornstarch
2 tblsp
Soy Sauce
0.5 tsp
Crushed Red Pepper
0.5 tsp
Fresh Ginger
0.5 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
96.3g
40.7%
Protein
25.3g
24.1%
Fat
84.8g
35.2%
Carbs
Roast Turkey Breast no Skin
9 oz
Skinless Turkey Breast, Raw
1.5 tblsp
Butter (Unsalted)
Brown Rice
0.3 cup
Brown Rice, Raw
Skim Milk
4 cup
Skim Milk
93.9g
40.9%
Protein
17.9g
17.5%
Fat
98.6g
41.6%
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
12 oz
Non-Fat Plain Greek Yogurt
1 cup
2% Milk
1 cup
Pineapple
0.5 cup
Blueberries
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
75.5g
33%
Protein
25.9g
25.5%
Fat
101.2g
41.4%
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
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
73g
32.2%
Protein
29g
28.8%
Fat
85.5g
39.1%
Carbs
Grilled Chicken Breast
9 oz
Skinless Chicken Breast, Raw
1.5 tblsp
Olive Oil
0.8 tsp
Black Pepper
0.8 tsp
Salt
Brown Rice
0.5 cup
Brown Rice, Raw
Skim Milk
1 cup
Skim Milk
73.6g
32.9%
Protein
28g
28.2%
Fat
97.4g
38.9%
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
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
83.5g
34%
Protein
37.6g
34.5%
Fat
82.8g
31.5%
Carbs
Roast Turkey Leg
1 Drumstick
Turkey Drumstick with Skin, Raw
0.5 tblsp
Butter (Unsalted)
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
58.9g
25.3%
Protein
26.5g
25.6%
Fat
126.9g
49.1%
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
4 oz
Whole Wheat Pasta (Dry)
4 tblsp
Grated Parmesan Cheese
1 cup
Tomato Sauce
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
68.5g
25.8%
Protein
35.4g
30%
Fat
127.7g
44.2%
Carbs
General Tso's Chicken and Broccoli
8 oz
Skinless Chicken Breast, Raw
2 tblsp
Vegetable Oil
4 tblsp
Brown Sugar
3 tblsp
Hoisin Sauce
8 oz
Broccoli
160 g
Onion
3 tblsp
Ketchup (Catsup)
1 tblsp
Cornstarch
2 tblsp
Soy Sauce
0.5 tsp
Crushed Red Pepper
0.5 tsp
Fresh Ginger
0.5 cup
Water
Peas and Carrots
0.5 cup
Green Peas
0.5 cup
Carrots
60.5g
23%
Protein
36.3g
31.1%
Fat
131.3g
45.9%
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
Whole Wheat Pasta and Tomato Sauce
2 oz
Whole Wheat Pasta (Dry)
2 tblsp
Grated Parmesan Cheese
0.5 cup
Tomato Sauce
49.1g
21.6%
Protein
31.4g
31%
Fat
122.8g
47.4%
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
Mixed Steamed Vegetables
6 oz
Carrots
6 oz
Broccoli
6 oz
Cauliflower
47.6g
17.7%
Protein
20.9g
17.4%
Fat
188.9g
64.9%
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
6 oz
Whole Wheat Pasta (Dry)
6 tblsp
Grated Parmesan Cheese
1.5 cup
Tomato Sauce
52.2g
22.1%
Protein
37.5g
35.7%
Fat
108.6g
42.1%
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
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
6 oz
Carrots
6 oz
Broccoli
6 oz
Cauliflower
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
36g
14.1%
Protein
41.6g
36.6%
Fat
132.8g
49.4%
Carbs
Falafel Pita
5 2" Ball
Falafel
1 Large Pita (6.5" Diameter)
White Pita Bread
1 tblsp
Tahini (Sesame butter)
2 tblsp
Hummus
0.3 cup
Red Tomatoes
0.5 cup
Lettuce
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
80.4g
31.8%
Protein
56.1g
49.9%
Fat
46.9g
18.3%
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
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
Steamed Broccoli
4 oz
Broccoli
39g
31.5%
Protein
14.9g
27.1%
Fat
54.7g
41.4%
Carbs
Skim Milk
4 cup
Skim Milk
Almonds
1 oz
Almonds
49.4g
38.7%
Protein
18g
31.7%
Fat
44.4g
29.6%
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 Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
44.2g
39.5%
Protein
6.6g
13.3%
Fat
56.3g
47.2%
Carbs
Pineapple Blueberry Greek Yogurt Smoothie
12 oz
Non-Fat Plain Greek Yogurt
1 cup
2% Milk
1 cup
Pineapple
0.5 cup
Blueberries
56.8g
42%
Protein
17.9g
29.8%
Fat
45.2g
28.1%
Carbs
Peanut Butter, Banana Protein Smoothie
2 Scoop
Whey Protein Powder
2 tblsp
Peanut Butter (No Added Salt)
1 Medium
Banana
56.8g
42%
Protein
17.9g
29.8%
Fat
45.2g
28.1%
Carbs
Banana Protein Smoothie
1 Medium
Banana
1 Scoop
Whey Protein Powder
Peanut Butter Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
53.9g
39.9%
Protein
18.2g
30.3%
Fat
46.7g
29.8%
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 Protein Shake
2 tblsp
Peanut Butter (No Added Salt)
1 Scoop
Whey Protein Powder
32.2g
26.4%
Protein
19.3g
35.6%
Fat
46.9g
38%
Carbs
2% Milk
4 cup
2% Milk
34.2g
35.3%
Protein
6g
14%
Fat
53.7g
50.6%
Carbs
Banana Strawberry Protein Smoothie
1 Medium
Banana
1 cup
2% Milk
1 Scoop
Whey Protein Powder
0.5 cup
Strawberries
31.6g
31.2%
Protein
15.1g
33.6%
Fat
42.3g
35.1%
Carbs
FitLegit Pre-Workout Snack
1 Medium
Banana
1 Scoop
Whey Protein Powder
8 fl oz
Water
Almonds
1 oz
Almonds
23.1g
20.8%
Protein
23.8g
48.2%
Fat
35.1g
31%
Carbs
Whole Milk
3 cup
Whole Milk
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