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Personalized Nutrition Targets For
Aaron O'Malley
These targets are set based on your goals, activity level, and body stats — so you get the results you want without guesswork + Example Meal Plans
These targets are set based on your goals, activity level, and body stats — so you get the results you want without guesswork + Example Meal Plans
Protein smoothie with 1 scoop protein powder, 1 banana, 1 cup spinach, and 1 tablespoon peanut butter blended with 1 cup almond milk. (~400 kcal, ~30g protein)
Grilled chicken breast (150g) with 1 cup cooked brown rice and steamed broccoli (1 cup). Drizzle with 1 tablespoon olive oil. (~500 kcal, ~45g protein)
Pan-seared steak (200g) with roasted sweet potatoes (150g) and sautéed green beans (1 cup). Season steak with salt and pepper. (~700 kcal, ~60g protein)
1 oz popcorn (air-popped) seasoned with a pinch of salt. (~30 kcal, ~1g protein)
Greek yogurt (1 cup) with a handful of mixed berries and 1 tablespoon honey. (~200 kcal, ~20g protein)
2 whole eggs and 2 egg whites scrambled with diced bell peppers and spinach. Serve with 1 whole-grain bagel. (~450 kcal, ~35g protein)
Steak (150g) served with 1 cup cooked quinoa and a side salad (mixed greens, cucumber, tomato) with balsamic vinaigrette. (~600 kcal, ~50g protein)
Baked pork tenderloin (200g) with 1 cup cooked white rice and roasted Brussels sprouts (1 cup). Season with rosemary and garlic. (~650 kcal, ~55g protein)
1 medium apple with 2 tablespoons almond butter. (~250 kcal, ~5g protein)
Cottage cheese (1 cup) with pineapple chunks (1/2 cup). (~250 kcal, ~30g protein)
Overnight oats with 1/2 cup rolled oats, 1 scoop protein powder, 1 tablespoon chia seeds, and 1/2 cup almond milk topped with sliced banana. (~450 kcal, ~35g protein)
Chicken wrap with grilled chicken breast (150g), whole wheat wrap, lettuce, tomato, and 1 tablespoon hummus. Serve with a side of carrot sticks. (~500 kcal, ~40g protein)
Grilled salmon (200g) with mashed potatoes (150g) and steamed asparagus (1 cup). Season with lemon juice and dill. (~700 kcal, ~60g protein)
1 oz mixed nuts (almonds, walnuts). (~170 kcal, ~5g protein)
Protein shake with 1 scoop protein powder mixed with water or almond milk. (~150 kcal, ~25g protein)