Example Day: 1600 Calories + 100gm Protein

Join Best Body
monday
Day Total Calories
1567
0
(1567 calories remainingover target)
Day Total Macros
129g
Carbs
113g
Protein
68g
Fat
Fiber
37g
Added Sugar
—g
breakfast @ 8:00 am
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Yogurt Berry Bowl with Nuts

Fruit
350 calories (350 calories per serving)
29g
Carbs
30g
Protein
14g
Fat
Fiber
11g
Added Sugar
—g
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Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 200 calories
1 cup Raspberries, frozen, not sweetened – 80 calories
2 Tbsp Nuts – 100 calories

Directions

  1. Let berries thaw for a few minutes ahead of time if possible.
  2. Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
  3. Mix together yogurt and berries, top with nuts, and enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Dairy-Free
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lunch @ 12:30 pm
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Chicken Quinoa Bowl

Starch
568 calories (568 calories per serving)
54g
Carbs
36g
Protein
24g
Fat
Fiber
15g
Added Sugar
—g
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Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories
¾ cup Beans & legumes, White, cooked – 165 calories
2 cups Mixed greens – 20 calories
3 Carrots, whole, large – 75 calories
½ Avocado, small – 117 calories
½ cup Quinoa, cooked – 111 calories
1 tsp Avocado oil (tsp) – 41 calories
1 Tbsp Balsamic vinegar – 14 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Cook quinoa as instructed on package.
  2. Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through.
  3. Dice carrots, chicken, and avocado.
  4. Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings.
  5. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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snack
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Extra Cheesy Popcorn

Starch
239 calories (239 calories per serving)
26g
Carbs
14g
Protein
9g
Fat
Fiber
5g
Added Sugar
—g
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Ingredients

4 cups Popcorn, popped, plain – 124 calories
⅓ cup Cheese, parmesan, grated (cups) – 115 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount).
  2. Mix in cheese and seasoning.
  3. No dairy? Use dairy-free cheese or nuts instead.
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free
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dinner @ 7:30 pm
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Basic Turkey Chili

411 calories (411 calories per serving)
21g
Carbs
34g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

5 oz Ground turkey, 93% lean, raw – 215 calories
1 cup Beans & legumes, kidney beans, cooked – 196 calories
¾ cup Cauliflower rice, frozen – 20 calories
1 cup Canned, diced tomatoes – 56 calories
1 Zucchini, medium – 33 calories
2 tsp Avocado oil (tsp) – 82 calories
¼ tsp Salt – 0 calories
1 tsp Taco seasoning – 5 calories

Directions

  1. Add oil to a pot & stir fry ground turkey until cooked through.
  2. Chop zucchini into small/medium chunks.
  3. Add in zucchini & cauliflower rice to your pot, cook through.
  4. Add in tomatoes & seasonings, & let simmer.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1568
130g
Carbs
114g
Protein
68g
Fat
Fiber
37g
Added Sugar
—g
Swaps

Yogurt Berry Bowl with Nuts

Fruit
350 calories (350 calories per serving)
29g
Carbs
30g
Protein
14g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 200 calories
1 cup Raspberries, frozen, not sweetened – 80 calories
2 Tbsp Nuts – 100 calories

Directions

  1. Let berries thaw for a few minutes ahead of time if possible.
  2. Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
  3. Mix together yogurt and berries, top with nuts, and enjoy!
Recipe Details
View
Swaps

Chicken Quinoa Bowl

Starch
568 calories (568 calories per serving)
54g
Carbs
36g
Protein
24g
Fat
Fiber
15g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories
¾ cup Beans & legumes, White, cooked – 165 calories
2 cups Mixed greens – 20 calories
3 Carrots, whole, large – 75 calories
½ Avocado, small – 117 calories
½ cup Quinoa, cooked – 111 calories
1 tsp Avocado oil (tsp) – 41 calories
1 Tbsp Balsamic vinegar – 14 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Cook quinoa as instructed on package.
  2. Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through.
  3. Dice carrots, chicken, and avocado.
  4. Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings.
  5. Enjoy!
Recipe Details
View
Swaps

Extra Cheesy Popcorn

Starch
239 calories (239 calories per serving)
26g
Carbs
14g
Protein
9g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 cups Popcorn, popped, plain – 124 calories
⅓ cup Cheese, parmesan, grated (cups) – 115 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount).
  2. Mix in cheese and seasoning.
  3. No dairy? Use dairy-free cheese or nuts instead.
Recipe Details
View
Swaps

Basic Turkey Chili

411 calories (411 calories per serving)
21g
Carbs
34g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

5 oz Ground turkey, 93% lean, raw – 215 calories
1 cup Beans & legumes, kidney beans, cooked – 196 calories
¾ cup Cauliflower rice, frozen – 20 calories
1 cup Canned, diced tomatoes – 56 calories
1 Zucchini, medium – 33 calories
2 tsp Avocado oil (tsp) – 82 calories
¼ tsp Salt – 0 calories
1 tsp Taco seasoning – 5 calories

Directions

  1. Add oil to a pot & stir fry ground turkey until cooked through.
  2. Chop zucchini into small/medium chunks.
  3. Add in zucchini & cauliflower rice to your pot, cook through.
  4. Add in tomatoes & seasonings, & let simmer.
  5. Enjoy!
Recipe Details
View

tuesday

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

wednesday

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

thursday

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

friday

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

saturday

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

sunday

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