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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: Blend 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter. (~500 kcal, ~35g protein)
Grilled chicken breast (200g) with 1 cup cooked brown rice and steamed broccoli (1 cup). Drizzle with 1 tbsp olive oil. (~700 kcal, ~60g protein)
Baked salmon (180g) with roasted sweet potatoes (1 medium) and asparagus (1 cup). Season with herbs. (~600 kcal, ~50g protein)
Greek yogurt (200g) with mixed berries (1/2 cup) and a drizzle of honey. (~300 kcal, ~20g protein)
Handful of almonds (30g). (~200 kcal, ~7g protein)
Oatmeal made with 1 cup rolled oats, 1 scoop protein powder, and topped with sliced banana and 1 tbsp almond butter. (~500 kcal, ~35g protein)
Turkey breast (200g) sandwich on whole grain bread with lettuce, tomato, and mustard. Serve with a side of carrot sticks (1 cup). (~600 kcal, ~55g protein)
Stir-fried tofu (200g) with mixed veggies (2 cups) and 1 cup cooked quinoa, seasoned with soy sauce. (~600 kcal, ~40g protein)
Protein bar (homemade or store-bought). (~250 kcal, ~20g protein)
Hummus (100g) with cucumber slices (1 medium). (~200 kcal, ~6g protein)
Egg omelet (3 eggs) with spinach, mushrooms, and feta cheese. Serve with 1 slice whole grain toast. (~500 kcal, ~35g protein)
Grilled shrimp (200g) with 1 cup couscous and mixed greens salad topped with balsamic vinaigrette. (~700 kcal, ~50g protein)
Beef stir-fry (200g) with bell peppers and onions, served over 1 cup cooked brown rice. (~600 kcal, ~55g protein)
Cottage cheese (200g) with pineapple chunks (1/2 cup). (~250 kcal, ~30g protein)
Mixed nuts (30g). (~200 kcal, ~5g protein)