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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, ~30g protein)
Tuna sandwich made with 100g canned tuna mixed with 1 tbsp mayonnaise on 2 slices whole grain bread, served with a side of cucumber slices (100g). (~450 kcal, ~40g protein)
Grilled chicken breast (150g) seasoned with herbs, served with 1 cup cooked brown rice and steamed broccoli (150g). (~550 kcal, ~50g protein)
Small bowl of granola (30g) with unsweetened almond milk (200ml). (~150 kcal, ~5g protein)
Almond flour cookie (1 large cookie, ~30g). (~100 kcal, ~2g protein)
2-egg omelette with spinach (50g) and a slice of cheese, served with 1 slice whole grain toast. (~400 kcal, ~30g protein)
Frozen chicken tenders (150g) baked, served with 1 cup roasted sweet potatoes and a side of steamed green beans (100g). (~500 kcal, ~45g protein)
Pad Thai with chicken (150g) using rice noodles (1 cup cooked) and mixed vegetables (100g). (~550 kcal, ~40g protein)
Small bowl of cereal (30g) with unsweetened almond milk (200ml). (~150 kcal, ~3g protein)
Almond flour cookie (1 large cookie, ~30g). (~100 kcal, ~2g protein)
Pancakes made with 50g oat flour, served with 2 scrambled eggs and 1 tbsp maple syrup. (~400 kcal, ~25g protein)
Salad with grilled chicken (150g), mixed greens (2 cups), cherry tomatoes (100g), and balsamic dressing. (~450 kcal, ~40g protein)
Chicken tikka masala (150g) served with 1 cup basmati rice and mixed vegetables (100g). (~550 kcal, ~45g protein)
Small bowl of granola (30g) with unsweetened almond milk (200ml). (~150 kcal, ~5g protein)
Almond flour cookie (1 large cookie, ~30g). (~100 kcal, ~2g protein)