.png)
Personalized Nutrition Targets For
Erica Whelan
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
Greek yogurt (200g) topped with 1/2 cup mixed berries and a handful of granola. (~400 kcal, ~30g protein)
Grilled chicken breast (150g) served with a large mixed salad (2 cups leaf greens, 1/2 avocado, cherry tomatoes) drizzled with balsamic vinaigrette. (~500 kcal, ~45g protein)
Air fryer salmon (200g) with a side of roasted sweet potato (1 medium) and steamed broccoli (1 cup). (~600 kcal, ~50g protein)
Aloha protein snack bar. (~200 kcal, ~14g protein)
Iced coffee with 1 scoop of protein powder mixed in and a splash of almond milk. (~250 kcal, ~20g protein)
Egg white veggie omelette (made with 4 egg whites, spinach, and bell peppers), served with 1 slice of wholegrain toast. (~350 kcal, ~25g protein)
Ground turkey (150g) skillet with 1 cup of bell pepper and onion, served with a small portion of brown rice (1/2 cup cooked). (~600 kcal, ~45g protein)
Baked chicken breast (200g) with a side of quinoa (1 cup cooked) and roasted asparagus (1 cup). (~650 kcal, ~55g protein)
Aloha protein snack bar. (~200 kcal, ~14g protein)
Iced coffee with 1 scoop of protein powder and a splash of oat milk. (~250 kcal, ~20g protein)
Egg muffins made with 2 whole eggs, 4 egg whites, spinach, and diced tomatoes. (~400 kcal, ~30g protein)
Grilled shrimp (150g) served over 2 cups of arugula and mixed greens with a light lemon vinaigrette. (~500 kcal, ~40g protein)
Cauliflower breaded chicken tenders (200g) served with a side of brown rice (1/2 cup cooked) and steamed carrots (1 cup). (~650 kcal, ~55g protein)
Aloha protein snack bar. (~200 kcal, ~14g protein)
Iced coffee with a scoop of protein powder and a splash of almond milk. (~250 kcal, ~20g protein)