Yummy 1400 Cal Example Day

Back
Join Best Body
monday
Day Total Calories
1351
0
(1351 calories remainingover target)
Day Total Macros
102g
Carbs
139g
Protein
42g
Fat
Fiber
18g
Added Sugar
13g
breakfast @ 8:00 am
Edit Meal
Swaps
A plate with smoked salmon and seasoned tomato slices.

Smoked Salmon with Tomato

185 calories (185 calories per serving)
7g
Carbs
24g
Protein
7g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Smoked salmon – 133 calories
2 Egg, hard-boiled – 120 calories
2 tsp Everything Bagel Seasoning (tsp) – 30 calories
1 Tomato, medium – 22 calories

Directions

  1. Slice tomato.
  2. Arrange foods on a plate, top with everything bagel seasoning.
  3. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
View
lunch @ 12:30 pm
Edit Meal
Swaps
A glass bowl of street corn salad with chicken, tomato, and peppers.

Street Corn Protein Salad

Starch
482 calories (482 calories per serving)
36g
Carbs
50g
Protein
11g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Chicken breast, boneless, skinless, raw – 127 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
¾ cup Corn, canned – 94 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 oz Cotija cheese – 110 calories
1 oz Cheese, crumbled, feta, dairy-free – 80 calories
1½ Bell pepper, red, medium – 56 calories
⅛ Onion, red – 6 calories
2 Tbsp Cilantro – 0 calories
½ tsp Chili seasoning – 0 calories
½ tsp Garlic salt – 0 calories

Directions

  1. Slice chicken into bite-sized pieces. Spray a pan with an oil spray, cook chicken until cooked through (you can use pre-cooked chicken strips or rotisserie chicken if you prefer).
  2. Dice cilantro, red onion, & 1/2 of one red pepper. Slice the rest of the pepper (1 pepper per serving) into chunks for scooping.
  3. Optional: blend cottage cheese in a blender.
  4. Mix together all foods, fill what you can into red pepper chunks. Eat the rest with a spoon!
  5. Optional: top with hot sauce or more chili or taco seasoning.
  6. Enjoy!

Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
View
snack
Edit Meal
Swaps
Screenshot

Light Strawberry Cheesecake Yogurt Bowl

Starch
Fruit
255 calories (255 calories per serving)
33g
Carbs
19g
Protein
7g
Fat
Fiber
2g
Added Sugar
13g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories
½ tsp Vanilla – 0 calories
1 tsp Honey – 20 calories
½ cup Strawberries, fresh – 25 calories
1 Graham crackers – 59 calories
2 Tbsp Oatmeal, dry oats (uncooked) – 38 calories
⅓ Tbsp White chocolate chips, Tbsp – 23 calories
⅓ Tbsp White chocolate chips, dairy-free (Tbsp) – 26 calories
⅓ Tbsp White chocolate chips, no sugar added (Tbsp) – 26 calories

Directions

  1. Mix together yogurt, vanilla, and honey as your base.
  2. Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
  3. Dice strawberries, add to yogurt bowl.
  4. Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
  5. Enjoy!
  6. No gluten? Use gluten-free graham crackers or other cookies.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
View
dinner @ 7:30 pm
Edit Meal
Swaps
Cauliflower rice mixed with diced vegetables.

Cauli Fried Rice

430 calories (430 calories per serving)
26g
Carbs
46g
Protein
16g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 cup Cauliflower rice, frozen – 27 calories
1 cup Mixed veggies, starchy, frozen – 90 calories
4 oz Chicken breast, boneless, skinless, raw – 127 calories
4 oz Tofu, extra firm – 95 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
2 Egg, large – 144 calories
1 Tbsp + 1 tsp Soy sauce (tsp) – 16 calories
2 tsp Sesame seeds (tsp) – 26 calories

Directions

  1. Spray a pan with an oil spray, dice chicken.
  2. Stir fry all frozen veggies & chicken on low heat until food has cooked through.
  3. Crack in eggs, mix in until cooked through.
  4. Add in soy sauce and sesame seeds.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
View
Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1351
102g
Carbs
139g
Protein
42g
Fat
Fiber
18g
Added Sugar
13g
Swaps
A plate with smoked salmon and seasoned tomato slices.

Smoked Salmon with Tomato

185 calories (185 calories per serving)
7g
Carbs
24g
Protein
7g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Smoked salmon – 133 calories
2 Egg, hard-boiled – 120 calories
2 tsp Everything Bagel Seasoning (tsp) – 30 calories
1 Tomato, medium – 22 calories

Directions

  1. Slice tomato.
  2. Arrange foods on a plate, top with everything bagel seasoning.
  3. Enjoy!
Recipe Details
View
Swaps
A glass bowl of street corn salad with chicken, tomato, and peppers.

Street Corn Protein Salad

Starch
482 calories (482 calories per serving)
36g
Carbs
50g
Protein
11g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Chicken breast, boneless, skinless, raw – 127 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
¾ cup Corn, canned – 94 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 oz Cotija cheese – 110 calories
1 oz Cheese, crumbled, feta, dairy-free – 80 calories
1½ Bell pepper, red, medium – 56 calories
⅛ Onion, red – 6 calories
2 Tbsp Cilantro – 0 calories
½ tsp Chili seasoning – 0 calories
½ tsp Garlic salt – 0 calories

Directions

  1. Slice chicken into bite-sized pieces. Spray a pan with an oil spray, cook chicken until cooked through (you can use pre-cooked chicken strips or rotisserie chicken if you prefer).
  2. Dice cilantro, red onion, & 1/2 of one red pepper. Slice the rest of the pepper (1 pepper per serving) into chunks for scooping.
  3. Optional: blend cottage cheese in a blender.
  4. Mix together all foods, fill what you can into red pepper chunks. Eat the rest with a spoon!
  5. Optional: top with hot sauce or more chili or taco seasoning.
  6. Enjoy!

Recipe Details
View
Swaps
Screenshot

Light Strawberry Cheesecake Yogurt Bowl

Starch
Fruit
255 calories (255 calories per serving)
33g
Carbs
19g
Protein
7g
Fat
Fiber
2g
Added Sugar
13g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories
½ tsp Vanilla – 0 calories
1 tsp Honey – 20 calories
½ cup Strawberries, fresh – 25 calories
1 Graham crackers – 59 calories
2 Tbsp Oatmeal, dry oats (uncooked) – 38 calories
⅓ Tbsp White chocolate chips, Tbsp – 23 calories
⅓ Tbsp White chocolate chips, dairy-free (Tbsp) – 26 calories
⅓ Tbsp White chocolate chips, no sugar added (Tbsp) – 26 calories

Directions

  1. Mix together yogurt, vanilla, and honey as your base.
  2. Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
  3. Dice strawberries, add to yogurt bowl.
  4. Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
  5. Enjoy!
  6. No gluten? Use gluten-free graham crackers or other cookies.
Recipe Details
View
Swaps
Cauliflower rice mixed with diced vegetables.

Cauli Fried Rice

430 calories (430 calories per serving)
26g
Carbs
46g
Protein
16g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 cup Cauliflower rice, frozen – 27 calories
1 cup Mixed veggies, starchy, frozen – 90 calories
4 oz Chicken breast, boneless, skinless, raw – 127 calories
4 oz Tofu, extra firm – 95 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
2 Egg, large – 144 calories
1 Tbsp + 1 tsp Soy sauce (tsp) – 16 calories
2 tsp Sesame seeds (tsp) – 26 calories

Directions

  1. Spray a pan with an oil spray, dice chicken.
  2. Stir fry all frozen veggies & chicken on low heat until food has cooked through.
  3. Crack in eggs, mix in until cooked through.
  4. Add in soy sauce and sesame seeds.
  5. Enjoy!
Recipe Details
View

tuesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

wednesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Frozen
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.
Copyright © 2026 CollegeNutritionist.com and Rachel Paul Nutrition LLC. All rights reserved. College Nutritionist (Rachel Paul Nutrition LLC) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. College Nutritionist and Rachel Paul Nutrition LLC are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. I present testimonials and insights about other people’s experiences with my website for purposes of illustration only. The testimonials, examples, and photos used are of actual clients. They are not intended to represent or guarantee that current or future clients will achieve the same or similar results; rather, these testimonials represent what is possible for illustrative purposes only. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.