Example Day: 1600 calories, 100+gm protein

Join Best Body
monday
Day Total Calories
1583
0
(1583 calories remainingover target)
Day Total Macros
95g
Carbs
106g
Protein
89g
Fat
Fiber
16g
Added Sugar
12g
breakfast @ 8:00 am
Edit Meal

Sweet Potato and 2 Scrambled Eggs

Starch
256 calories (256 calories per serving)
26g
Carbs
14g
Protein
10g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
1 Potato, sweet, medium, 5 inches - 112 calories
⅛ tsp Garlic salt - 0 calories

Directions

  1. Slice sweet potato in half
  2. Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through
  3. Whisk eggs in a bowl
  4. Spray a small pan with an oil spray, cook eggs through to your desired consistency
  5. Arrange all foods on a plate, top with garlic salt, and enjoy!
Recipe Details
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lunch @ 12:30 pm
Edit Meal

Peanut Slaw Bowl with Chicken

443 calories (443 calories per serving)
25g
Carbs
32g
Protein
25g
Fat
Fiber
6g
Added Sugar
4g
ViewHide meal Details

Ingredients

1 cup Carrots, shredded or julienned - 45 calories
1 cup Cabbage, shredded - 16 calories
2 Tbsp Peanuts (Tbsp) - 102 calories
2 Tbsp Peanut sauce - 80 calories
4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories

Directions

Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
  1. In a bowl, mix together all ingredients 
  2. Enjoy!
  3. No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts.
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
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snack
Edit Meal

Cheese, Veggies and Chocolate Box

Fruit
435 calories (435 calories per serving)
53g
Carbs
15g
Protein
19g
Fat
Fiber
10g
Added Sugar
8g
ViewHide meal Details

Ingredients

2 Round Wax-Covered Cheese (e.g. Baby Bell) - 140 calories
2 Tbsp Tzatziki sauce - 35 calories
3 Cucumber, small - 96 calories
1 cup Raspberries, fresh - 64 calories
1 Chocolate, 100 calories - 100 calories

Directions

  1. Slice cucumbers into thin strips
  2. Arrange all foods in a lunchbox or on a plate
  3. Enjoy!
  4. No dairy? Use guacamole instead of tzatziki, and jerky instead of cheese
Recipe Details
Change Meal
Change Portions
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dinner @ 7:30 pm
Edit Meal

Sliders and Salad

460 calories (460 calories per serving)
4g
Carbs
44g
Protein
29g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw - 255 calories
1½ Veggie burger (black bean & quinoa), patty - 270 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
3 cups Leafy greens, romaine - 21 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Hot sauce (tsp) - 0 calories

Directions

Swap ground beef for a black bean & quinoa veggie burger patty in Step 2. Cook or heat the patty according to package directions, crumble or chop it into small pieces, and add it to the dish as directed.
  1. Preheat oven to 400 F
  2. Mix together ground beef, garlic salt, and some of your pepper
  3. Make 3 patty shapes, add patties to an oven-safe pan (line with parchment paper if you need to), and bake for 18 minutes
  4. Top burgers with cheese (break your piece of cheese into 3 evenly-sized pieces), bake for another 2 minutes. Top with hot sauce once cheese has melted.
  5. Make salad with romaine, creamy dressing, and the rest of your pepper
  6. Arrange all foods on a plate and enjoy!
  7. No dairy? Top burgers with avocado, and use vinaigrette instead of creamy dressing.
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
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Add Meal
Add Day
Notes

Each recipe is for 1 serving. The grocery list at the end is for the entire day (for 1 person).

breakfast

lunch

snack

dinner

monday

Calories
1594
108g
Carbs
106g
Protein
84g
Fat
Fiber
23g
Added Sugar
12g

Sweet Potato and 2 Scrambled Eggs

Starch
256 calories (256 calories per serving)
26g
Carbs
14g
Protein
10g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
1 Potato, sweet, medium, 5 inches - 112 calories
⅛ tsp Garlic salt - 0 calories

Directions

  1. Slice sweet potato in half
  2. Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through
  3. Whisk eggs in a bowl
  4. Spray a small pan with an oil spray, cook eggs through to your desired consistency
  5. Arrange all foods on a plate, top with garlic salt, and enjoy!
Recipe Details
View

Peanut Slaw Bowl with Chicken

443 calories (443 calories per serving)
25g
Carbs
32g
Protein
25g
Fat
Fiber
6g
Added Sugar
4g
ViewHide meal Details

Ingredients

1 cup Carrots, shredded or julienned - 45 calories
1 cup Cabbage, shredded - 16 calories
2 Tbsp Peanuts (Tbsp) - 102 calories
2 Tbsp Peanut sauce - 80 calories
4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories

Directions

Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
  1. In a bowl, mix together all ingredients 
  2. Enjoy!
  3. No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts.
Recipe Details
View

Cheese, Veggies and Chocolate Box

Fruit
435 calories (435 calories per serving)
53g
Carbs
15g
Protein
19g
Fat
Fiber
10g
Added Sugar
8g
ViewHide meal Details

Ingredients

2 Round Wax-Covered Cheese (e.g. Baby Bell) - 140 calories
2 Tbsp Tzatziki sauce - 35 calories
3 Cucumber, small - 96 calories
1 cup Raspberries, fresh - 64 calories
1 Chocolate, 100 calories - 100 calories

Directions

  1. Slice cucumbers into thin strips
  2. Arrange all foods in a lunchbox or on a plate
  3. Enjoy!
  4. No dairy? Use guacamole instead of tzatziki, and jerky instead of cheese
Recipe Details
View

Sliders and Salad

460 calories (460 calories per serving)
4g
Carbs
44g
Protein
29g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw - 255 calories
1½ Veggie burger (black bean & quinoa), patty - 270 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
3 cups Leafy greens, romaine - 21 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Hot sauce (tsp) - 0 calories

Directions

Swap ground beef for a black bean & quinoa veggie burger patty in Step 2. Cook or heat the patty according to package directions, crumble or chop it into small pieces, and add it to the dish as directed.
  1. Preheat oven to 400 F
  2. Mix together ground beef, garlic salt, and some of your pepper
  3. Make 3 patty shapes, add patties to an oven-safe pan (line with parchment paper if you need to), and bake for 18 minutes
  4. Top burgers with cheese (break your piece of cheese into 3 evenly-sized pieces), bake for another 2 minutes. Top with hot sauce once cheese has melted.
  5. Make salad with romaine, creamy dressing, and the rest of your pepper
  6. Arrange all foods on a plate and enjoy!
  7. No dairy? Top burgers with avocado, and use vinaigrette instead of creamy dressing.
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
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
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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.
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