Example 1400 Calorie Day

Join Best Body
monday
Day Total Calories
1365
0
(1365 calories remainingover target)
Day Total Macros
110g
Carbs
148g
Protein
37g
Fat
Fiber
23g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal

Eggs with Potatoes

Starch
303 calories (303 calories per serving)
29g
Carbs
25g
Protein
10g
Fat
Fiber
3g
Added Sugar
—g
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Ingredients

2 Egg, large – 144 calories
2 Egg white – 34 calories
5 Baby potatoes, yellow/golden – 125 calories
¼ tsp Paprika – 0 calories
¼ tsp Garlic salt – 0 calories
2 tsp Hot sauce (tsp) – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Quarter baby potatoes.
  3. Mix potatoes together with seasonings. Spray them with an oil spray, lie on a parchment-lined baking sheet, bake for 30 minutes or until cooked through.
  4. Mix together in a bowl eggs and egg whites (note: 1 egg white from an egg = 2 Tbsp egg whites from a carton).
  5. Spray a pan with an oil spray, scramble eggs until cooked through.
  6. Arrange foods on a plate, top with hot sauce, enjoy!
Recipe Details
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Omnivore
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lunch @ 12:30 pm
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Balsamic Tuna Salad with Chips

Starch
413 calories (413 calories per serving)
26g
Carbs
61g
Protein
8g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 can of Tuna – 240 calories
1 cup Lentils, cooked – 230 calories
1 cup Celery stalks, chopped in half – 16 calories
1 oz Pickles, chip-cut – 0 calories
⅛ Onion, red – 6 calories
2 Tbsp Parsley, fresh – 0 calories
2 Tbsp Balsamic vinegar – 28 calories
¼ tsp Salt – 0 calories
1 oz Tortilla chips – 123 calories

Directions

  1. Dice celery, red onion, pickles, parsley.
  2. Mix together tuna, above veggies, balsamic, seasonings.
  3. Serve with chips.
  4. 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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Raspberry Chocolate Yogurt

Fruit
272 calories (272 calories per serving)
28g
Carbs
19g
Protein
11g
Fat
Fiber
12g
Added Sugar
2g
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
1 cup Raspberries, fresh – 64 calories
1 Tbsp Chocolate chips, extra dark (Tbsp) – 80 calories
1 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 80 calories
1 Tbsp Chocolate chips, no sugar added (Tbsp) – 80 calories

Directions

  1. Mash raspberries with a fork.
  2. Mix all ingredients in a bowl.
  3. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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dinner @ 7:30 pm
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Chicken, Broccoli, Cauliflower Sheet Pan with Rice

Starch
379 calories (379 calories per serving)
28g
Carbs
43g
Protein
10g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken breast tenders, raw – 195 calories
8 oz Tofu, extra firm – 190 calories
1 cup Broccoli – 24 calories
1 cup Cauliflower florets – 25 calories
1 tsp Garlic, minced (tsp) – 0 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories
⅛ tsp Italian seasoning – 0 calories
1 tsp Avocado oil (tsp) – 41 calories
½ cup Rice, wild, cooked – 94 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice chicken into bite-sized pieces.
  3. Mix chicken, broccoli, cauliflower with oil & seasonings.
  4. Lie in a single layer on a parchment-paper-lined baking sheet.
  5. Bake for 25 minutes, or until chicken is cooked through to 165°F internally.
  6. Separately, cook rice as instructed on package.
  7. Arrange foods on a plate, 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
1366
111g
Carbs
148g
Protein
38g
Fat
Fiber
24g
Added Sugar
2g

Eggs with Potatoes

Starch
303 calories (303 calories per serving)
29g
Carbs
25g
Protein
10g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
2 Egg white – 34 calories
5 Baby potatoes, yellow/golden – 125 calories
¼ tsp Paprika – 0 calories
¼ tsp Garlic salt – 0 calories
2 tsp Hot sauce (tsp) – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Quarter baby potatoes.
  3. Mix potatoes together with seasonings. Spray them with an oil spray, lie on a parchment-lined baking sheet, bake for 30 minutes or until cooked through.
  4. Mix together in a bowl eggs and egg whites (note: 1 egg white from an egg = 2 Tbsp egg whites from a carton).
  5. Spray a pan with an oil spray, scramble eggs until cooked through.
  6. Arrange foods on a plate, top with hot sauce, enjoy!
Recipe Details
View
Swaps

Balsamic Tuna Salad with Chips

Starch
413 calories (413 calories per serving)
26g
Carbs
61g
Protein
8g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 can of Tuna – 240 calories
1 cup Lentils, cooked – 230 calories
1 cup Celery stalks, chopped in half – 16 calories
1 oz Pickles, chip-cut – 0 calories
⅛ Onion, red – 6 calories
2 Tbsp Parsley, fresh – 0 calories
2 Tbsp Balsamic vinegar – 28 calories
¼ tsp Salt – 0 calories
1 oz Tortilla chips – 123 calories

Directions

  1. Dice celery, red onion, pickles, parsley.
  2. Mix together tuna, above veggies, balsamic, seasonings.
  3. Serve with chips.
  4. Enjoy!
Recipe Details
View
Swaps

Raspberry Chocolate Yogurt

Fruit
272 calories (272 calories per serving)
28g
Carbs
19g
Protein
11g
Fat
Fiber
12g
Added Sugar
2g
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
1 cup Raspberries, fresh – 64 calories
1 Tbsp Chocolate chips, extra dark (Tbsp) – 80 calories
1 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 80 calories
1 Tbsp Chocolate chips, no sugar added (Tbsp) – 80 calories

Directions

  1. Mash raspberries with a fork.
  2. Mix all ingredients in a bowl.
  3. Enjoy!
Recipe Details
View
Swaps

Chicken, Broccoli, Cauliflower Sheet Pan with Rice

Starch
379 calories (379 calories per serving)
28g
Carbs
43g
Protein
10g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken breast tenders, raw – 195 calories
8 oz Tofu, extra firm – 190 calories
1 cup Broccoli – 24 calories
1 cup Cauliflower florets – 25 calories
1 tsp Garlic, minced (tsp) – 0 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories
⅛ tsp Italian seasoning – 0 calories
1 tsp Avocado oil (tsp) – 41 calories
½ cup Rice, wild, cooked – 94 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice chicken into bite-sized pieces.
  3. Mix chicken, broccoli, cauliflower with oil & seasonings.
  4. Lie in a single layer on a parchment-paper-lined baking sheet.
  5. Bake for 25 minutes, or until chicken is cooked through to 165°F internally.
  6. Separately, cook rice as instructed on package.
  7. Arrange foods on a plate, 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
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
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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