Example Meal Plan: 1600 calories, 100+gm protein

Join Best Body
monday
Day Total Calories
1608
0
(1608 calories remainingover target)
Day Total Macros
153g
Carbs
107g
Protein
70g
Fat
Fiber
21g
Added Sugar
8g
breakfast @ 8:00 am
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Blueberry Coconut Oatmeal

Starch
Fruit
331 calories (331 calories per serving)
46g
Carbs
9g
Protein
13g
Fat
Fiber
8g
Added Sugar
2g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
¾ cup Blueberries, fresh - 53 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
1 Tbsp Coconut, shredded or flakes, sweetened - 35 calories
1 tsp Cinnamon - 0 calories
⅛ tsp Salt - 0 calories

Directions

  1. Add water to oatmeal, cook in the microwave or stovetop, whichever you prefer
  2. Top with blueberries, drizzled peanut butter, coconut flakes, and seasonings
  3. Enjoy!
  4. No nuts? Use a seed butter e.g. sunflower seed butter
Recipe Details
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lunch @ 12:30 pm
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Tzatziki Chicken Plate

372 calories (372 calories per serving)
20g
Carbs
33g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
4 Tbsp Tzatziki sauce - 70 calories
½ Squash, summer, yellow - 16 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 calories
½ Cucumber, medium - 21 calories
¼ tsp Paprika - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Avocado oil (tsp) - 41 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. Preheat oven to 400 degrees F
  2. Chop zucchini and pepper and chicken into medium chunks. Slice cucumber into coin shapes.
  3. Add parchment paper to a baking sheet.
  4. On top of the baking sheet, mix together oil, paprika, garlic salt, chicken, zucchini, and peppers. Have all foods in a single layer on your baking sheet.
  5. Bake for 25 minutes.
  6. Add tzatziki to a bowl or plate. Top with roasted chicken, vegetables, and sliced cucumber.
  7. Enjoy!
  8. No dairy? Use hummus or dairy-free pesto, available at most stores.
Recipe Details
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Change Portions
 Change to Vegetarian
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snack
Edit Meal

Lower Sugar Strawberry Cheesecake Yogurt Bowl

Starch
Fruit
266 calories (266 calories per serving)
29g
Carbs
24g
Protein
7g
Fat
Fiber
2g
Added Sugar
4g
ViewHide meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
¾ cup Strawberries, fresh - 38 calories
1 Graham crackers - 59 calories

Directions

  1. Place graham cracker in a plastic bag. Mash it with a hard object so that it becomes graham cracker “powder”
  2. Dice strawberries
  3. Add yogurt to a bowl, top with strawberries and graham cracker “powder”
  4. Enjoy!
  5. No dairy? Use a dairy-free yogurt. No gluten? You can typically find gluten-free graham crackers in large grocery stores.
Recipe Details
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Change Portions
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dinner @ 7:30 pm
Edit Meal

Sausages, Baked Potato & Creamed Spinach

Starch
549 calories (549 calories per serving)
56g
Carbs
37g
Protein
22g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

2 Sausage, chicken - 280 calories
1½ Sausage, vegetarian - 315 calories
1 cup Frozen spinach - 40 calories
1 Tbsp Cream cheese, whipped (Tbsp) - 33 calories
1 Potato, Russet, medium, 5 inches - 160 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Butter (tsp) - 36 calories

Directions

Swap sausage for vegetarian sausage in Step 2, following package instructions.
  1. Preheat oven to 400 degrees F
  2. Optional: cut slits in sausages as shown in image
  3. Line a baking sheet with parchment paper, add sausages and potato. Bake for 30 minutes.
  4. Place spinach in a microwave-safe bowl, cook for 2-4 minutes, until no longer frozen. Mix in whipped cream cheese and garlic salt to make “creamed spinach”
  5. Arrange all foods on a plate. Cut a slit in the potato & add butter.
  6. Enjoy!
  7. No dairy? Add olive oil to spinach and potato instead of cream cheese and butter.
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
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Add Meal
Add Day
Notes

Each meal is 1 serving, the grocery list at the end is for the entire day.

breakfast

lunch

snack

dinner

monday

Calories
1520
153g
Carbs
104g
Protein
59g
Fat
Fiber
22g
Added Sugar
8g

Blueberry Coconut Oatmeal

Starch
Fruit
331 calories (331 calories per serving)
46g
Carbs
9g
Protein
13g
Fat
Fiber
8g
Added Sugar
2g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
¾ cup Blueberries, fresh - 53 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
1 Tbsp Coconut, shredded or flakes, sweetened - 35 calories
1 tsp Cinnamon - 0 calories
⅛ tsp Salt - 0 calories

Directions

  1. Add water to oatmeal, cook in the microwave or stovetop, whichever you prefer
  2. Top with blueberries, drizzled peanut butter, coconut flakes, and seasonings
  3. Enjoy!
  4. No nuts? Use a seed butter e.g. sunflower seed butter
Recipe Details
View

Tzatziki Chicken Plate

372 calories (372 calories per serving)
20g
Carbs
33g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
4 Tbsp Tzatziki sauce - 70 calories
½ Squash, summer, yellow - 16 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 calories
½ Cucumber, medium - 21 calories
¼ tsp Paprika - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Avocado oil (tsp) - 41 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. Preheat oven to 400 degrees F
  2. Chop zucchini and pepper and chicken into medium chunks. Slice cucumber into coin shapes.
  3. Add parchment paper to a baking sheet.
  4. On top of the baking sheet, mix together oil, paprika, garlic salt, chicken, zucchini, and peppers. Have all foods in a single layer on your baking sheet.
  5. Bake for 25 minutes.
  6. Add tzatziki to a bowl or plate. Top with roasted chicken, vegetables, and sliced cucumber.
  7. Enjoy!
  8. No dairy? Use hummus or dairy-free pesto, available at most stores.
Recipe Details
View

Lower Sugar Strawberry Cheesecake Yogurt Bowl

Starch
Fruit
266 calories (266 calories per serving)
29g
Carbs
24g
Protein
7g
Fat
Fiber
2g
Added Sugar
4g
ViewHide meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
¾ cup Strawberries, fresh - 38 calories
1 Graham crackers - 59 calories

Directions

  1. Place graham cracker in a plastic bag. Mash it with a hard object so that it becomes graham cracker “powder”
  2. Dice strawberries
  3. Add yogurt to a bowl, top with strawberries and graham cracker “powder”
  4. Enjoy!
  5. No dairy? Use a dairy-free yogurt. No gluten? You can typically find gluten-free graham crackers in large grocery stores.
Recipe Details
View

Sausages, Baked Potato & Creamed Spinach

Starch
549 calories (549 calories per serving)
56g
Carbs
37g
Protein
22g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

2 Sausage, chicken - 280 calories
1½ Sausage, vegetarian - 315 calories
1 cup Frozen spinach - 40 calories
1 Tbsp Cream cheese, whipped (Tbsp) - 33 calories
1 Potato, Russet, medium, 5 inches - 160 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Butter (tsp) - 36 calories

Directions

Swap sausage for vegetarian sausage in Step 2, following package instructions.
  1. Preheat oven to 400 degrees F
  2. Optional: cut slits in sausages as shown in image
  3. Line a baking sheet with parchment paper, add sausages and potato. Bake for 30 minutes.
  4. Place spinach in a microwave-safe bowl, cook for 2-4 minutes, until no longer frozen. Mix in whipped cream cheese and garlic salt to make “creamed spinach”
  5. Arrange all foods on a plate. Cut a slit in the potato & add butter.
  6. Enjoy!
  7. No dairy? Add olive oil to spinach and potato instead of cream cheese and butter.
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
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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