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Personalized Nutrition Targets For
Emily James
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 of protein powder (30g), 1 banana, 1 cup of unsweetened almond milk, and 1 tbsp of peanut butter. (~400 kcal, ~30g protein)
Chicken soup: 1 cup cooked chicken breast (150g), 2 cups of mixed vegetables (carrots, celery, and spinach), and 1 cup of low-sodium chicken broth. Serve with 1 slice of whole grain bread. (~450 kcal, ~45g protein)
Bean and cheese quesadilla: 1 whole wheat tortilla, 1/2 cup black beans, and 1/2 cup shredded cheese. Cook on a skillet until crispy. Serve with salsa. (~550 kcal, ~30g protein)
Siggi's yogurt (1 cup) with 1/4 cup mixed berries. (~150 kcal, ~15g protein)
RX Bar (1 bar) and 1 small apple. (~300 kcal, ~12g protein)
Yogurt bowl: 1 cup Greek yogurt, 1/2 cup granola, and 1 banana. (~500 kcal, ~30g protein)
Turkey sandwich: 4 oz sliced turkey breast, 2 slices whole-grain bread, lettuce, tomato, and mustard. Serve with carrot sticks. (~400 kcal, ~40g protein)
Grilled chicken and rice: 150g grilled chicken breast served with 1 cup cooked brown rice and steamed broccoli. (~600 kcal, ~50g protein)
Toast with peanut butter (2 slices whole grain bread, 2 tbsp peanut butter). (~300 kcal, ~12g protein)
Siggi's yogurt (1 cup) with a sprinkle of cinnamon. (~150 kcal, ~15g protein)
Protein waffles: 2 protein waffles topped with 1/2 cup Greek yogurt and 1/2 cup strawberries. (~450 kcal, ~30g protein)
Bean bowl: 1/2 cup cooked quinoa, 1/2 cup black beans, 1/2 avocado, and salsa. (~450 kcal, ~15g protein)
Chicken stir-fry: 150g chicken breast stir-fried with 2 cups mixed bell peppers and broccoli served over 1 cup brown rice. (~600 kcal, ~50g protein)
RX Bar (1 bar) and 1 medium pear. (~300 kcal, ~12g protein)
1 cup of Siggi's yogurt with 1/4 cup granola. (~150 kcal, ~15g protein)