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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 of protein powder, 1 banana, 1 cup spinach, 1 tablespoon almond butter, and 1 cup unsweetened almond milk. (~450 kcal, ~30g protein)
Grilled chicken breast (200g) with 1.5 cups cooked brown rice and steamed broccoli (1.5 cups). Season with herbs and olive oil. (~700 kcal, ~65g protein)
Fillet steak (250g) grilled with garlic and herbs, served with 1 medium baked potato and 1 tablespoon butter. Add a side of green beans (1 cup). (~800 kcal, ~70g protein)
1 serving of popcorn (3 cups air-popped) sprinkled with sea salt and 1 protein bar. (~300 kcal, ~20g protein)
1 bagel with 2 tablespoons of cream cheese and a handful of baby carrots. (~300 kcal, ~10g protein)
Oatmeal made with 1 cup of rolled oats, 1 tablespoon of honey, and 1 scoop of protein powder mixed in. Top with a handful of berries. (~500 kcal, ~30g protein)
Turkey burgers (200g turkey mince) served on a whole grain bagel with lettuce and mustard. Side of sweet potato wedges (200g). Bake sweet potatoes with olive oil. (~700 kcal, ~60g protein)
Tomahawk steak (300g), grilled and served with 1 cup of roasted Brussels sprouts and a side of quinoa (1 cup cooked). Season with herbs. (~900 kcal, ~80g protein)
Greek yogurt (200g) with a tablespoon of honey and 30g of mixed nuts. (~400 kcal, ~20g protein)
1 protein shake made with water or milk and a banana. (~300 kcal, ~25g protein)
Scrambled eggs (3 whole eggs) with spinach and feta cheese, served with 1 slice of whole grain toast. (~500 kcal, ~35g protein)
Grilled chicken thigh (200g) with 1 cup of couscous and grilled zucchini (1 cup). Drizzle with lemon juice and olive oil. (~700 kcal, ~60g protein)
Chicken breast (250g) roasted with rosemary, served with 1 medium sweet potato and steamed asparagus (1 cup). (~700 kcal, ~70g protein)
1 serving of popcorn (3 cups air-popped) and a protein bar. (~300 kcal, ~20g protein)
1 whole grain bagel with 2 tablespoons peanut butter and a banana. (~400 kcal, ~15g protein)