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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 made with 1 cup oats, 2 cups almond milk, topped with 1 banana and 2 tablespoons peanut butter. (~550 kcal, ~20g protein)
Grilled chicken breast (200g) with 1 cup cooked brown rice and steamed broccoli (1 cup). Drizzle with 1 tablespoon olive oil. (~700 kcal, ~60g protein)
Baked salmon (150g) with 1 medium sweet potato (baked) and asparagus (1 cup). Season with herbs and olive oil. (~600 kcal, ~40g protein)
Greek yogurt (200g) with 1 tablespoon honey and a handful of mixed berries. (~300 kcal, ~20g protein)
1 protein bar (~180 kcal, ~20g protein)
3 scrambled eggs with 1/2 avocado and salsa on 1 whole wheat tortilla. (~450 kcal, ~25g protein)
Turkey breast slices (150g) with quinoa (1 cup cooked) and a side salad (mixed greens, cucumber, and cherry tomatoes) with balsamic vinaigrette. (~600 kcal, ~50g protein)
Stir-fried tofu (200g) with mixed vegetables (bell peppers, carrots, and broccoli) served over 1 cup cooked brown rice. Use soy sauce for flavor. (~550 kcal, ~35g protein)
Protein shake with 1 scoop protein powder and 1 cup almond milk, blended with 1 banana. (~300 kcal, ~30g protein)
Handful of almonds (30g) and an apple. (~250 kcal, ~6g protein)
Smoothie with 1 scoop protein powder, 1 cup spinach, 1 banana, and 1 tablespoon peanut butter blended with water. (~400 kcal, ~30g protein)
Grilled shrimp (200g) with 1 cup quinoa and roasted Brussels sprouts (1 cup). Drizzle with olive oil. (~700 kcal, ~50g protein)
Beef stir-fry with 150g lean beef, bell peppers, and onions served over 1 cup cooked brown rice. Season with garlic and ginger. (~600 kcal, ~45g protein)
Cottage cheese (200g) with pineapple chunks (1/2 cup). (~300 kcal, ~30g protein)
2 rice cakes with 2 tablespoons almond butter. (~250 kcal, ~8g protein)