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Personalized Nutrition Targets For
Valerie Carter
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
Overnight oats made with 1/2 cup rolled oats, 1 cup unsweetened almond milk, and 1 scoop protein powder mixed in. Top with 1/2 banana and a sprinkle of cinnamon. (~400 kcal, ~30g protein)
Grilled chicken salad with 150g grilled chicken breast, 2 cups mixed greens, 1/2 avocado, 1/2 cup cherry tomatoes, and 1 tbsp olive oil vinaigrette. (~500 kcal, ~45g protein)
Vegetable stir-fry with 150g tofu, 2 cups assorted vegetables (bell peppers, broccoli, carrots), 1 tbsp soy sauce, and served over 1/2 cup cooked brown rice. (~400 kcal, ~30g protein)
1 small apple with 1 tbsp almond butter. (~200 kcal, ~3g protein)
1/2 cup plain Greek yogurt with 1 tbsp honey. (~150 kcal, ~15g protein)
Breakfast burrito with 2 scrambled eggs, 1/4 cup black beans, 1/4 avocado, and salsa wrapped in a whole wheat tortilla. (~400 kcal, ~25g protein)
Sushi bowl with 100g sushi-grade salmon, 1 cup cooked quinoa, 1/2 cup cucumber, and 1/4 avocado. Drizzle with teriyaki sauce. (~500 kcal, ~40g protein)
Grilled shrimp (150g) with 1 cup steamed broccoli and 1/2 cup cooked couscous. Season with lemon juice and herbs. (~400 kcal, ~30g protein)
1 medium carrot with 2 tbsp hummus. (~100 kcal, ~3g protein)
1 protein bar (~150 kcal, ~15g protein)
Greek yogurt parfait with 1 cup plain Greek yogurt, 1/2 cup mixed berries, and 1/4 cup granola. (~400 kcal, ~30g protein)
Quinoa salad with 1/2 cup cooked quinoa, 100g grilled chicken, 1/2 cup chickpeas, diced cucumber, and lemon dressing. (~500 kcal, ~40g protein)
Stuffed bell peppers with 150g ground turkey, 1/2 cup cooked brown rice, diced tomatoes, and spices. Bake until peppers are tender. (~400 kcal, ~30g protein)
1 small banana with 1 tbsp peanut butter. (~200 kcal, ~5g protein)
1/2 oz dark chocolate (~150 kcal, ~2g protein)