Healthy Meal Plans

Creating daily healthy meal plans containing the food you like in the correct portion sizes can feel like a full-time job. With an endless number of variables, it’s easy to end up with meals that are too high or too low in calories for your health, fitness, weight loss, or performance goals.

Our Registered Dietitians have eliminated the hassle of preparing meal plans by creating templates for more than a dozen daily calorie targets. You’ll have the flexibility to choose from a variety of meal categories after choosing your calorie target.

Your meal categories include heart-healthy, lactose-free, gluten-free, healthy fast food, vegetarian, 40/30/30, standard, night out, athletic performance, and vegan. You’ll be able to conveniently download your healthy meal plan or share via email.

Now you don’t have to spend hours with meal prep.

Choose your daily calorie target below to get started.

Vegetarian 1500

Designed for those who do not consume red meat, pork or poultry.

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	Breakfast	Pro (g)	Carb (g)	Fat (g)	Calories

Banana 1 medium, 7" to 7-7/8" long 4.2 oz	1	27		105
Vanilla Soymilk, Fat-Free 1 cup 8.0 fl.oz	6	11		70
Frosted Mini-Wheats, Bite Size (Kellog's) 1 serving, 24 biscuits 2.1 oz	6	48	1	200
Total:	13	86	1	375
Percent of Calories:	13.56%	84.09%	2.35%

	Lunch	Pro (g)	Carb (g)	Fat (g)	Calories

Low-Fat Cheddar or Colby Cheese 1 slice 1.0 oz	7	1	2	48
Ketchup 1 tablespoon 0.6 oz		4		15
Chik Patties, Breaded (Morningstar Farms) 1 pattie 2.5 oz	9	16	6	150
Italian Pasta Salad (Reser's) 1 serving, 1/2 cup 4.9 oz	4	18	9	160
Tomato, fresh 1 slice, thin/small 0.5 oz		1		3
Hamburger Bun, 100% Whole Wheat (Pepperidge Farm) 1 bun	6	18	2	120
Iceberg Lettuce 2 leaf, small 0.2 oz				1
Onions, all types, raw/cooked 1 slice, thin 0.3 oz		1		4
Mustard 1 teaspoon 0.2 oz				3
Total:	26	59	19	504
Percent of Calories:	20.96%	44.58%	34.46%

	Dinner	Pro (g)	Carb (g)	Fat (g)	Calories

Reduced-Fat Feta Cheese .5 serving, 1/4 cup 1.2 oz	4	1	2	35
Salad Dressing: Lively Lemon Tarragon 1 serving, 2 tablespoons 1.0 fl.oz		8		35
Strawberries, fresh .5 cup, sliced 5.9 oz	1	6		27
Almonds, raw .1 cup, sliced 3.2 oz	2	2	5	53
Tomato, fresh .25 cup, chopped or sliced 6.3 oz		2		8
Lentil Soup (Progresso) 1.5 cup 8.5 oz	14	42	3	225
Carrots, raw .25 cup, grated 3.9 oz		3		11
Cucumber, peeled, raw 6 slice 0.2 oz		1		5
Spinach, raw 3 cup 1.1 oz	3	3		21
Organic Low-Fat Vanilla Yogurt 1 container 6.0 oz	7	25	2	140
100% Whole Wheat Dinner Rolls 1 roll 1.1 oz	3	13	1	70
Total:	34	106	13	630
Percent of Calories:	20.91%	61.11%	17.99%

Menu Totals:	73	251	33	1509
Percentage of Total Calories:	Pro: 19.08%	Carb: 61.51%	Fat: 19.41%

Other Nutrients: Saturated Fat 8% Sugar 90g Cholesterol 16mg Fiber 35g Calcium 1067mg Sodium 3959mg

Healthy Meal Plans

Choose your daily calorie target below to get started.

Vegetarian 1500

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