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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

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

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Breakfast Calories
Banana
1 medium, 7" to 7-7/8" long
4.2 oz
105
Vanilla Soymilk, Fat-Free
1 cup
8.0 fl.oz
70
Frosted Mini-Wheats, Bite Size (Kellog's)
1 serving, 24 biscuits
2.1 oz
200
Lunch Calories
Low-Fat Cheddar or Colby Cheese
1 slice
1.0 oz
48
Ketchup
1 tablespoon
0.6 oz
15
Chik Patties, Breaded (Morningstar Farms)
1 pattie
2.5 oz
150
Italian Pasta Salad (Reser's)
1 serving, 1/2 cup
4.9 oz
160
Tomato, fresh
1 slice, thin/small
0.5 oz
3
Hamburger Bun, 100% Whole Wheat (Pepperidge Farm)
1 bun
120
Iceberg Lettuce
2 leaf, small
0.2 oz
1
Onions, all types, raw/cooked
1 slice, thin
0.3 oz
4
Mustard
1 teaspoon
0.2 oz
3
Dinner Calories
Reduced-Fat Feta Cheese
.5 serving, 1/4 cup
1.2 oz
35
Salad Dressing: Lively Lemon Tarragon
1 serving, 2 tablespoons
1.0 fl.oz
35
Strawberries, fresh
.5 cup, sliced
5.9 oz
27
Almonds, raw
.1 cup, sliced
3.2 oz
53
Tomato, fresh
.25 cup, chopped or sliced
6.3 oz
8
Lentil Soup (Progresso)
1.5 cup
8.5 oz
225
Carrots, raw
.25 cup, grated
3.9 oz
11
Cucumber, peeled, raw
6 slice
0.2 oz
5
Spinach, raw
3 cup
1.1 oz
21
Organic Low-Fat Vanilla Yogurt
1 container
6.0 oz
140
100% Whole Wheat Dinner Rolls
1 roll
1.1 oz
70

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