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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.

40/30/30

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Contains approximately 40 percent carbohydrate, 30 percent protein and 30 percent fat.

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Breakfast Calories
dotFIT LeanMR Nutrition Shake - Chocolate
1 2 scoops
180
Apples, raw, with Skin
1 medium, 2-3/4" dia, approx 3 per lb
4.9 oz
72
Soymilk, Low-Fat, average all flavors
1 cup
8.1 fl.oz
101
Lunch Calories
Breast, without skin, roasted
1 portion
4 oz
186
Avocados, average all varieties, raw
1 oz
1 oz
45
Salad Dressings: Red Wine Vinegar & Olive Oil (Newman's Own)
2 serving, 2 tablespoons
1.1 oz
100
Salad: Fancy Field Greens (Fresh Express)
1 serving, 3 cups
3.0 oz
20
Afternoon Snack Calories
dotSTICK Iced Lemon Vanilla Cream
1 1 stick
190
Oranges, average all varieties, raw
1 small [4.6 oz as purchased, 2.4" dia]
3.4 oz
45
Dinner Calories
Butter, Whipped
1 tablespoon
0.3 oz
70
Grapes, Red or Green (European type), raw
.5 cup
5.3 oz
52
Salmon, Atlantic, cooked
4 oz
234
Green beans, snap or string, boiled
1 cup
4.4 oz
44
Sweet Potato, baked in skin
1 large
6.3 oz
162

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