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.

Athletic Performance 1500

Designed for individuals who exercise regularly or participate in sport or other athletic activity.

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

Orange Juice 1 regular glass 8.0 oz	2	24		102
Egg (hard-boiled/scrambled/poached) 1 large 1.8 oz	6	1	5	78
Preserves or Jam .5 tablespoon 0.7 oz		7		28
100% Whole Wheat Bread (Orowheat) 1 slice 1.3 oz	4	19	1	100
dotFIT ActiveMV - Multivitamin & Mineral Formula 1 1 tablet
Total:	12	51	6	308
Percent of Calories:	16.37%	65.22%	18.41%

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

Oven Roasted Turkey Breast, Deli Slices 3 slice 1.0 oz	18			90
Banana 1 small, 6" to 6-7/8" long 3.6 oz	1	23		90
White Bread 2 slice 0.9 oz	4	25	2	133
Swiss Cheese, Low-Fat 1 slice 1.0 oz	8	1	1	50
Mustard 1 teaspoon 0.2 oz				3
Romaine Lettuce 2 leaf, inner 0.2 oz				2
Total:	31	49	3	368
Percent of Calories:	37.04%	54.89%	8.07%

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

Water 1 8 ounces
dotFIT Pre & Post Workout Formula - Chocolate .5 2 scoops 64g	10	18	2	125
Total:	10	18	2	125
Percent of Calories:	31.87%	53.78%	14.34%

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

Water 1 8 ounces
dotFIT Pre & Post Workout Formula - Chocolate .5 2 scoops 64g	10	18	2	125
Total:	10	18	2	125
Percent of Calories:	31.87%	53.78%	14.34%

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

Spaghetti Noodles or Angel Hair Pasta, dry (Barilla) 1 serving, 1/8 box 2.0 oz	7	42	1	200
Ground Beef: 90% Lean, cooked 1 serving 3.0 oz	22		10	180
Garlic Toast (Pepperidge Farm) 1 small slice 0.8 oz	2	8	6	88
Honeydew Melon 1 cup, diced, approx 20 pieces per cup 6.0 oz	1	15		61
Marinara/Spaghetti Sauce, Ready-to-Serve 1 serving, 1/2 cup 4.4 oz	2	14	3	93
Total:	34	79	20	622
Percent of Calories:	22.21%	48.39%	29.4%

Menu Totals:	97	215	33	1548
Percentage of Total Calories:	Pro: 26.02%	Carb: 54.07%	Fat: 19.92%

Other Nutrients: Saturated Fat 11% Sugar 74g Cholesterol 378mg Fiber 13g Calcium 664mg Sodium 2428mg

Healthy Meal Plans

Choose your daily calorie target below to get started.

Athletic Performance 1500

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