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 1500

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

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

dotFIT LeanMR Nutrition Shake - Chocolate 1 2 scoops	21	24	2	180
Apples, raw, with Skin 1 medium, 2-3/4" dia, approx 3 per lb 4.9 oz		19		72
Soymilk, Low-Fat, average all flavors 1 cup 8.1 fl.oz	4	18	2	101
Total:	25	61	4	353
Percent of Calories:	27.42%	62.71%	9.87%

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

Breast, without skin, roasted 1 portion 4 oz	35		4	186
Avocados, average all varieties, raw 1 oz 1 oz	1	2	4	45
Salad Dressings: Red Wine Vinegar & Olive Oil (Newman's Own) 2 serving, 2 tablespoons 1.1 oz		4	9	100
Salad: Fancy Field Greens (Fresh Express) 1 serving, 3 cups 3.0 oz	1	3		20
Total:	37	9	17	351
Percent of Calories:	44.21%	10.08%	45.71%

	Afternoon Snack	Pro (g)	Carb (g)	Fat (g)	Calories

dotSTICK Iced Lemon Vanilla Cream 1 1 stick	12	26	6	190
Oranges, average all varieties, raw 1 small [4.6 oz as purchased, 2.4" dia] 3.4 oz	1	11		45
Total:	13	37	6	235
Percent of Calories:	21.25%	56.69%	22.06%

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

Butter, Whipped 1 tablespoon 0.3 oz			7	70
Grapes, Red or Green (European type), raw .5 cup 5.3 oz	1	14		52
Salmon, Atlantic, cooked 4 oz	25		14	234
Green beans, snap or string, boiled 1 cup 4.4 oz	2	10		44
Sweet Potato, baked in skin 1 large 6.3 oz	4	37		162
Total:	32	61	21	562
Percent of Calories:	23.45%	41.91%	34.63%

Menu Totals:	107	168	48	1501
Percentage of Total Calories:	Pro: 28.72%	Carb: 42.28%	Fat: 28.99%

Other Nutrients: Saturated Fat 14% Sugar 74g Cholesterol 207mg Fiber 32g Calcium 646mg Sodium 1475mg

Healthy Meal Plans

Choose your daily calorie target below to get started.

40/30/30 1500

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