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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
Oatmeal made with 1 cup of rolled oats, cooked in water, topped with 1 banana (sliced) and 1 tablespoon of almond butter. (~400 kcal, ~12g protein)
Grilled chicken salad with 150g of chicken breast, 2 cups mixed greens, 1/2 avocado, 1/2 cup cherry tomatoes, and a dressing of 1 tablespoon olive oil and balsamic vinegar. (~600 kcal, ~50g protein)
Stir-fried tofu (150g) with 2 cups of mixed vegetables (broccoli, bell peppers, and carrots) cooked in 1 tablespoon sesame oil. Serve with 1/2 cup cooked brown rice. (~500 kcal, ~25g protein)
1 medium apple with 1 tablespoon peanut butter. (~200 kcal, ~4g protein)
Greek yogurt (200g) with 1 tablespoon honey and a sprinkle of cinnamon. (~300 kcal, ~20g protein)
Breakfast burrito with 2 scrambled eggs, 1/4 cup black beans, 1/4 avocado, and salsa wrapped in a whole wheat tortilla. (~450 kcal, ~25g protein)
Sushi roll with 100g of salmon, 1/2 avocado, and cucumber wrapped in nori, served with 1 cup of edamame. (~600 kcal, ~40g protein)
Lean beef stir-fry (150g) with 2 cups of bell peppers and onions, seasoned with soy sauce, served over 1/2 cup quinoa. (~500 kcal, ~35g protein)
1 medium banana and a handful of almonds (30g). (~250 kcal, ~6g protein)
Protein shake with 1 scoop of protein powder, mixed with water or milk, and 1 tablespoon of chia seeds. (~300 kcal, ~25g protein)
Greek yogurt parfait with 200g Greek yogurt, 1/2 cup mixed berries, and 1/4 cup granola. (~400 kcal, ~25g protein)
Turkey wrap with 100g turkey breast, 1 slice of cheese, lettuce, tomatoes, and mustard in a whole wheat tortilla. Serve with carrot sticks. (~500 kcal, ~40g protein)
Grilled shrimp (150g) with a side of roasted asparagus (1 cup) and 1/2 cup couscous. (~500 kcal, ~30g protein)
Hummus (1/4 cup) with sliced cucumber and bell peppers. (~200 kcal, ~6g protein)
1 piece of dark chocolate (30g) and a small handful of walnuts (30g). (~300 kcal, ~7g protein)