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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 of granola and a handful of mixed berries. (~400 kcal, ~30g protein)
Grilled chicken breast (150g) with a spinach salad (2 cups spinach, 1/2 cup cherry tomatoes, 1/4 avocado) dressed with balsamic vinaigrette. (~500 kcal, ~45g protein)
Air-fried salmon (150g) with steamed asparagus (1 cup) and 1/2 cup brown rice. (~500 kcal, ~40g protein)
Aloha protein snack bar. (~200 kcal, ~15g protein)
1 iced coffee with unsweetened almond milk (1 cup) and a scoop of protein powder mixed in. (~100 kcal, ~10g protein)
Egg muffin made with 2 whole eggs and 1/2 cup diced bell peppers. Bake in a muffin tin until cooked through. Served with 1 slice wholegrain toast. (~400 kcal, ~30g protein)
Turkey breast slices (150g) with quinoa salad (1 cup cooked quinoa mixed with cucumber and bell peppers), drizzle with olive oil. (~500 kcal, ~45g protein)
Ground turkey (150g) cooked with spices, served with cauliflower rice (1 cup) and 1/2 cup of steamed broccoli. (~450 kcal, ~40g protein)
Aloha protein snack bar. (~200 kcal, ~15g protein)
1 iced coffee with unsweetened almond milk (1 cup) and a scoop of protein powder mixed in. (~100 kcal, ~10g protein)
Greek yogurt (200g) mixed with 30g of chopped nuts and a drizzle of honey. (~400 kcal, ~30g protein)
Grilled chicken salad (150g chicken, 2 cups mixed greens, 1/2 cup cherry tomatoes, and 1/4 avocado) dressed with olive oil and lemon. (~500 kcal, ~45g protein)
Air-fried chicken tenders (150g) made using a cauliflower breadcrumb coating, served with roasted zucchini (1 cup). (~500 kcal, ~40g protein)
Aloha protein snack bar. (~200 kcal, ~15g protein)
1 iced coffee with unsweetened almond milk (1 cup) and a scoop of protein powder mixed in. (~100 kcal, ~10g protein)