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Personalized Nutrition Targets For
Megan Ruffe
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 sliced banana, 1 tbsp honey, and 30g granola. (~400 kcal, ~28g protein)
Tuna sandwich made with 1 can tuna (drained), 2 slices whole grain bread, 1 tbsp mayonnaise, and lettuce. Serve with a side of sliced cucumber (100g). (~450 kcal, ~40g protein)
Grilled chicken breast (150g) seasoned with herbs, served with 1 cup cooked brown rice and steamed broccoli (150g). (~500 kcal, ~45g protein)
Small bowl of cereal (30g) with almond milk (1 cup). (~150 kcal, ~4g protein)
2 almond flour cookies. (~100 kcal, ~2g protein)
2 scrambled eggs cooked in 1 tsp olive oil and served with an English muffin. (~350 kcal, ~20g protein)
Sweetgreen-style salad with grilled chicken (100g), mixed greens, cherry tomatoes, cucumber, and 2 tbsp balsamic vinaigrette. (~450 kcal, ~40g protein)
Pad Thai with shrimp (150g) made with rice noodles, egg, and bean sprouts. (~550 kcal, ~30g protein)
1 small apple with 1 tbsp almond butter. (~200 kcal, ~4g protein)
1 scoop vanilla protein powder mixed with water. (~150 kcal, ~25g protein)
Pancakes made with 1/2 cup oats, 1 egg, and 1/2 cup almond milk, served with 1 tbsp maple syrup. (~400 kcal, ~20g protein)
Frozen chicken tenders (150g) baked and served with steamed green beans (150g) and a small baked potato (100g). (~500 kcal, ~40g protein)
Chicken tikka masala (150g) with 1 cup basmati rice and steamed carrots (100g). (~550 kcal, ~45g protein)
Granola bar. (~150 kcal, ~3g protein)
1 small bowl of vanilla ice cream. (~150 kcal, ~3g protein)