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.

Lactose Free 1500

Designed for people who are lactose intolerant and must avoid milk-based products.

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

Rice Dream, Original 1 cup 8.1 fl.oz	1	24	3	120
Shredded Wheat Frosted, Spoon Size 1 serving, 1/10 package 1.8 oz	4	43	1	180
Orange Juice (prepared) 1 cup 8.0 fl.oz	2	26		110
Total:	7	93	4	410
Percent of Calories:	6.78%	84.49%	8.72%

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

Strawberries, fresh 1 cup, halves 5.4 oz	1	12		49
Total:	1	12	0	49
Percent of Calories:	8.16%	91.84%	%

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

Fresh Avocado 1 oz	1	2	4	47
Cantaloupe Melon 1 cup, diced 5.5 oz	1	13		53
Wheat Tortilla, Low Fat 2 tortilla 1.3 oz	14	16	5	120
Tomato, fresh .25 cup, chopped or sliced 6.3 oz		2		8
Soy Cheese, Three Cheese Blend, shredded (Trader Joe's) 1 serving 1.0 oz	7	2	4	70
Iceberg Lettuce .5 cup, shredded or chopped 1.9 oz		1		4
Onions, all types, raw/cooked 2 tablespoon, chopped 0.4 oz		2		8
Olive Oil & Garlic Pasta Sauce (Bertolli) 1 serving, 1/2 cup 4.5 oz	3	14	3	90
Extra Virgin Olive Oil 1 tablespoon 0.5 fl.oz			14	120
Total:	26	52	30	520
Percent of Calories:	18.28%	34.27%	47.45%

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

Cookies: Gingerbread Spice (Enjoy Life foods) 2 serving, 2 cookies 1.0 oz	2	38	8	240
Total:	2	38	8	240
Percent of Calories:	3.6%	64.04%	32.36%

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

Margarine .5 tablespoon 0.5 oz			6	50
Lemons, raw, no peel 1 wedge or slice, 1/8 of one 2-1/8" dia lemon 0.2 oz		1		2
Brown rice, medium-grain, cooked 1 serving, 1/2 cup 3.4 oz	2	23	1	109
Shrimp or Prawn, cooked 1 serving 3.0 oz	18		1	84
Green beans, snap or string, boiled 1 cup 4.4 oz	2	10		44
Total:	22	34	8	289
Percent of Calories:	30.61%	44.35%	25.04%

Menu Totals:	58	229	50	1508
Percentage of Total Calories:	Pro: 15.06%	Carb: 55.74%	Fat: 29.21%

Other Nutrients: Saturated Fat 5% Sugar 97g Cholesterol 166mg Fiber 38g Calcium 1016mg Sodium 1617mg

Healthy Meal Plans

Choose your daily calorie target below to get started.

Lactose Free 1500

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