Healthy Meal Plans

Creating daily healthy meal plans containing the food you like in the correct portion sizes can feel like a full-time job. With an endless number of variables, it’s easy to end up with meals that are too high or too low in calories for your health, fitness, weight loss, or performance goals.

Our Registered Dietitians have eliminated the hassle of preparing meal plans by creating templates for more than a dozen daily calorie targets. You’ll have the flexibility to choose from a variety of meal categories after choosing your calorie target.

Your meal categories include heart-healthy, lactose-free, gluten-free, healthy fast food, vegetarian, 40/30/30, standard, night out, athletic performance, and vegan. You’ll be able to conveniently download your healthy meal plan or share via email.

Now you don’t have to spend hours with meal prep.

Choose your daily calorie target below to get started.

Standard 1500

Based on the Dietary Guidelines for Americans, rich in whole grains, fruits, vegetables and lean protein.

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	Breakfast	Pro (g)	Carb (g)	Fat (g)	Calories

Strawberries, fresh .5 cup, whole 5.1 oz		6		23
Shredded Wheat Cereal, Original Spoon Size (Post) 1 cup 1.7 oz	6	40	1	170
Skim Milk 1 cup 8.6 oz	9	12	1	91
Total:	15	58	2	284
Percent of Calories:	20.3%	73.6%	6.09%

	Lunch	Pro (g)	Carb (g)	Fat (g)	Calories

Swiss Cheese, Low-Fat 1 slice 1.0 oz	8	1	1	50
Turkey breast meat, deli sliced 3 oz	15	4	1	88
Mayonnaise: Reduced-Fat Light 1 tablespoon 0.5 oz		1	5	49
Pears, all varieties, raw 1 pear, medium, approx 2-1/2 per lb 5.9 oz	1	26		96
Tomato, fresh 1 cup, cherry tomatoes 5.3 oz	1	6		27
Romaine Lettuce 2 leaf, inner 0.2 oz				2
Mustard 2 teaspoon 0.2 oz		1		7
Avocados, all types 1 oz	1	2	4	45
Wheat Bread: 100% Whole Wheat (Sara Lee) 2 slice 1.1 oz	8	30	2	160
Total:	34	71	13	524
Percent of Calories:	26.19%	51.28%	22.53%

	Afternoon Snack	Pro (g)	Carb (g)	Fat (g)	Calories

Apple 1 large, 3-1/4" dia, approx 2 per lb 7.5 oz	1	29		110
Peanut Butter, Reduced-Fat Creamy 1 tablespoon 0.6 oz	4	8	6	95
Total:	5	37	6	205
Percent of Calories:	9.4%	65.22%	25.38%

	Dinner	Pro (g)	Carb (g)	Fat (g)	Calories

Parmesan Cheese, shredded 2 tablespoon 0.2 oz	4		3	42
Chicken Breast, meat only, grilled/roasted/baked 4 oz	35		4	187
Lite Caesar Salad Dressing (Ken's Steak House) 1 serving, 2 tablespoons 1.1 oz	1	3	6	70
Romaine Lettuce 3 cup, shredded 1.7 oz	2	5		24
Croutons, Seasoned 1 serving 0.5 oz	2	9	3	66
Cantaloupe Melon 1 cup, diced 5.5 oz	1	13		53
100% Whole Wheat Dinner Rolls 1 roll 1.1 oz	3	13	1	70
Total:	48	43	17	512
Percent of Calories:	37.93%	31.85%	30.22%

Menu Totals:	102	209	38	1525
Percentage of Total Calories:	Pro: 26.6%	Carb: 51.1%	Fat: 22.3%

Other Nutrients: Saturated Fat 9% Sugar 90g Cholesterol 161mg Fiber 33g Calcium 1060mg Sodium 2955mg

Healthy Meal Plans

Choose your daily calorie target below to get started.

Standard 1500

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