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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 30g granola and 1 medium banana. (~400 kcal, ~30g protein)
Grilled chicken breast (150g) served over a spinach salad with cherry tomatoes, cucumber, and 1 tbsp olive oil dressing. (~500 kcal, ~50g protein)
Air-fried salmon (150g) with roasted asparagus (1 cup) and 1 cup cooked quinoa. (~600 kcal, ~50g protein)
Aloha protein bar. (~220 kcal, ~15g protein)
Iced coffee with unsweetened almond milk (1 cup) and a dash of cinnamon. (~66 kcal, ~1g protein)
Veggie omelette made with 2 whole eggs and 2 egg whites with bell peppers and onions. Serve with a slice of whole grain toast. (~400 kcal, ~30g protein)
Turkey breast salad (150g) with arugula, grated carrots, cucumber, and a balsamic vinaigrette. (~500 kcal, ~45g protein)
Ground turkey skillet (200g) with diced tomatoes, zucchini, and spices, served with 1 cup brown rice. (~600 kcal, ~50g protein)
Aloha protein bar. (~220 kcal, ~15g protein)
Iced coffee with a splash of oat milk (1 cup). (~66 kcal, ~1g protein)
Egg muffin: 2 egg whites, 1 whole egg mixed with spinach and diced red peppers, baked in muffin form. (~300 kcal, ~25g protein)
Grilled chicken thigh (150g) with kale salad and 1 tbsp olive oil dressing. (~500 kcal, ~45g protein)
Oven-baked cauliflower breaded chicken tenders (150g) served with steamed broccoli (1 cup) and 1/2 cup brown rice. (~600 kcal, ~50g protein)
Aloha protein bar. (~220 kcal, ~15g protein)
Iced coffee with unsweetened almond milk (1 cup) and cinnamon. (~66 kcal, ~1g protein)