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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
Oatmeal (1 cup cooked) topped with 1 tablespoon almond butter, 1 medium banana, and a sprinkle of cinnamon. (~450 kcal, ~10g protein)
Grilled chicken breast (200g) served with brown rice (1 cup cooked) and steamed broccoli (1 cup). Drizzle with 1 tablespoon olive oil. (~700 kcal, ~60g protein)
Baked salmon (180g) with sweet potato (1 medium, baked) and asparagus (1 cup, roasted). Season with herbs and lemon. (~600 kcal, ~50g protein)
Greek yogurt (1 cup) with mixed berries (1 cup) and 1 tablespoon honey. (~300 kcal, ~20g protein)
Almonds (30g) and a medium apple. (~250 kcal, ~6g protein)
Smoothie with 1 scoop protein powder, 1 cup spinach, 1 medium banana, and 1 tablespoon peanut butter blended with 1 cup almond milk. (~450 kcal, ~30g protein)
Turkey wrap with 100g sliced turkey breast, whole grain wrap, lettuce, tomato, and mustard. Serve with carrot sticks (1 cup). (~500 kcal, ~40g protein)
Stir-fried tofu (200g) with mixed vegetables (2 cups) and quinoa (1 cup cooked). Use soy sauce for flavoring. (~550 kcal, ~30g protein)
Cottage cheese (1 cup) with pineapple chunks (1/2 cup). (~200 kcal, ~25g protein)
Rice cakes (2 pieces) with avocado (1/2 medium) and a sprinkle of salt. (~300 kcal, ~5g protein)
Whole grain toast (2 slices) with 2 poached eggs and sliced avocado (1/2 medium). Season with salt and pepper. (~500 kcal, ~20g protein)
Chickpea salad with 1 cup chickpeas, chopped cucumber, tomato, and parsley, dressed with olive oil and lemon juice. Serve with pita bread (1 piece). (~600 kcal, ~25g protein)
Grilled shrimp (200g) with mixed green salad (2 cups) topped with olive oil and balsamic vinegar. Serve with whole grain couscous (1 cup cooked). (~650 kcal, ~50g protein)
Protein bar (~250 kcal, ~20g protein)
Dark chocolate (30g) and a handful of walnuts (30g). (~400 kcal, ~8g protein)