Meal Planner Calculator

Welcome!

I started tracking Ben’s meals in April. Because his calorie and macro targets are so different from mine, planning our meals quickly became complicated—especially the math.

I created this simple calculator so I could choose the foods and recipes we wanted, and let the calculator do the math for me.

Save your favorites: Tap the heart on any recipe to save it. Then open the Favorites page to find everything you’ve saved.

My Favorites

Your saved recipes, foods, and favorites are all in one place.

Save a favorite: Tap the heart on any recipe to add it here.

Protect your saved items

Download a backup before clearing browser data or moving to another device.

Build My Plan

The math, done for you. Enter your current calorie and macro targets, then add foods and recipes to see how your totals compare.

Enter Your Targets

Enter the calorie and macro targets you are currently following. Your targets save automatically on this browser and device.

Review your day below. Your totals are compared with the targets entered above.

Add Your Own Food or Recipe

Enter the nutrition for one serving using the product label or another reliable source. Include the creator or source in the name if it will help you find the recipe again.

Days You Built

Build with lunch, dinner and breakfast options. Snacks are optional. Start another day whenever you are ready.

Proteins

Adjust the portion when controls are available, then add the item to Build My Plan.
Protein values use cooked weight with no added oil unless otherwise noted.

Use any brands you like. Check your nutrition label since calories and macros can vary by brand.

Protein amounts are based on cooked weight unless otherwise noted.

Bacon

365 No Sugar Added Uncured Turkey Bacon

1 slice / 28 g · choose quantity

45 cal6g protein0g carbs3g fat0g fiber

365 Uncured Applewood Smoked Bacon

1 cooked slice / 11 g · choose quantity

35 cal2g protein1g carbs2g fat0g fiber

Beef

Flank Steak

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

193 cal28g protein0g carbs8g fat0g fiber

Ground Beef (90% Lean)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

214 cal26g protein0g carbs12g fat0g fiber

Ground Beef (93% Lean)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

193 cal26g protein0g carbs10g fat0g fiber

New York Strip Steak, cooked

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

247 cal25g protein0g carbs17g fat0g fiber

Top Sirloin Steak, cooked

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

204 cal27g protein0g carbs11g fat0g fiber

Chicken

Chicken Breast (Skinless)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

162 cal31g protein0g carbs4g fat0g fiber

Chicken Thigh (Skinless)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

175 cal24g protein0g carbs9g fat0g fiber

Ground Chicken (93% Lean)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

166 cal25g protein0g carbs8g fat0g fiber

Ground Chicken Breast (98% Lean)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

140 cal29g protein0g carbs3g fat0g fiber

Ground Turkey (93% Lean)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

193 cal25g protein0g carbs11g fat0g fiber

Rotisserie Chicken Breast (Skinless)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

163 cal31g protein0g carbs4g fat0g fiber

Whole Foods Market Organic Mild Italian Chicken Sausage

1 link (85 g) provides 14g protein. Depending on your meal and protein needs, you may prefer 2 links. This branded product is an example; compare the label if substituting another brand.

1 link (85 g)

140 cal14g protein1g carbs8g fat0g fiber

Dairy

Elmhurst Almond Barista

1 cup / 8 fl oz / 240 mL

90 cal3g protein10g carbs5g fat0g fiber

FAGE Total 0% Greek Yogurt

Choose amount in 43 g steps

43 g

23 cal5g protein1g carbs0g fat0g fiber

FAGE Total 2% Greek Yogurt

Choose amount in 43 g steps

43 g

30 cal4g protein1g carbs1g fat0g fiber

FAGE Total 5% Greek Yogurt

Choose amount in 38 g steps

38 g

35 cal4g protein1g carbs2g fat0g fiber

Fairlife 2% Reduced Fat Ultra-Filtered Milk

1 cup / 8 fl oz / 240 mL

120 cal13g protein6g carbs5g fat0g fiber

Good Culture Cottage Cheese 2%

Choose amount in quarter-serving steps · 1 serving is 220 g

220 g

190 cal28g protein8g carbs4g fat0g fiber

Good Culture Cottage Cheese 4%

Choose amount in quarter-serving steps · 1 serving is 220 g

220 g

206 cal28g protein4g carbs8g fat0g fiber

Icelandic Provisions Extra Creamy Skyr Strawberries & Cream

1 container / 4.4 oz

160 cal11g protein13g carbs7g fat0g fiber

Icelandic Provisions Wild Blueberry & Bilberry Skyr

1 container / 5.3 oz

130 cal15g protein14g carbs2g fat0g fiber

Siggi's Plain Skyr 0%

Choose amount in 25 g steps · 1 container is 150 g

25 g

15 cal3g protein1g carbs0g fat0g fiber

365 Organic Part-Skim Mozzarella String Cheese

1 stick / 28 g

80 cal7g protein0g carbs6g fat0g fiber

Pork

Pork Tenderloin

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

142 cal26g protein0g carbs4g fat0g fiber

Protein Shakes & Collagen

Clean Simple Eats Chocolate Brownie Batter Protein

1 scoop / 27g

100 cal20g protein2g carbs0g fat0g fiber

Clean Simple Eats Simply Vanilla Protein Powder

1 scoop / 33g

110 cal20g protein7g carbs1g fat2g fiber

FlavCity Cookies & Cream Protein Smoothie Powder

1 scoop / 45.5 g

180 cal25g protein8g carbs5g fat2g fiber

Shaklee Collagen-9, Unflavored

2 scoops / 14 g

45 cal10g protein0g carbs0g fat0g fiber

Protein Snacks

Biena Crispy Roasted Edamame Himalayan Pink Salt

1.05 oz / 30g

130 cal13g protein9g carbs5g fat5g fiber

Biena Crispy Roasted Edamame Himalayan Pink Salt (half serving)

about 0.5 oz / 15 g

65 cal6g protein4g carbs2g fat2g fiber

Chomps Beef Stick

1 stick

100 cal10g protein0g carbs7g fat0g fiber

Edamame

85 g

100 cal9g protein10g carbs3g fat6g fiber

Edamame (half serving)

42 g

50 cal4g protein5g carbs2g fat3g fiber

Trader Joe's Hickory Smoked Turkey Sandwich Meat

2 slices

60 cal12g protein0g carbs1g fat0g fiber

Seafood

Cod

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

88 cal20g protein0g carbs1g fat0g fiber

Mahi-Mahi

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

109 cal24g protein0g carbs1g fat0g fiber

Safe Catch Wild Elite Pure Tuna

3 oz (85 g)

100 cal24g protein0g carbs0g fat0g fiber

Safe Catch Wild Skinless & Boneless Pacific Pink Salmon, No Salt Added

3 oz (85 g)

90 cal18g protein0g carbs2.5g fat0g fiber

Salmon (Farm-Raised Atlantic)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

205 cal22g protein0g carbs12g fat0g fiber

Salmon (Wild-Caught Sockeye)

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

155 cal26g protein0g carbs5g fat0g fiber

Shrimp

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

98 cal24g protein0g carbs0g fat0g fiber

Tilapia

Cooked weight · no added oil · adjust in 0.25 oz steps

3.5 oz

127 cal26g protein0g carbs3g fat0g fiber

Vegetarian

Egg Whites

Choose amount in 25 g steps

25 g

13 cal3g protein0g carbs0g fat0g fiber

Firm Tofu (Plain)

Generic estimate · drained/package weight · compare your brand label

3.5 oz

140 cal16g protein4g carbs9g fat3g fiber

Tempeh (Plain)

Generic estimate · package weight · compare your brand label

3.5 oz

193 cal20g protein8g carbs11g fat5g fiber

A note about brands and nutrition values. Branded products shown are examples based on their current nutrition labels. You may use whichever brands work for you, but compare labels when substituting because calories and macros can differ. To use a product that is not listed, add it in Build My Plan and save it to My Saved Foods and Recipes for future use.

Lunch Recipes

My Recipes

My simplified versions of popular recipes, made with fewer ingredients and fewer steps.
Save your favorites: Tap the heart on any recipe, then find it on the My Favorites page.

Snacks & Extras

Adjust the portion when controls are available, then add the item to Build My Plan.

Use any brands you like. Check your nutrition label since calories and macros can vary by brand.

Crackers, Chips, & Popcorn

Air-Popped Popcorn

3 cups / about 24 g

93 cal3g protein19g carbs1g fat4g fiber

Plain, without added oil or butter.

Back to Nature Pink Himalayan Salt Flatbread Crackers

2 crackers / 16g

70 cal1g protein11g carbs2g fat1g fiber

Back to Nature Pink Himalayan Salt Flatbread Crackers (half serving)

1 cracker / 8g

35 cal0g protein6g carbs1g fat0g fiber

Back to Nature Stone Ground Wheat Crackers

5 crackers / 16g

50 cal1g protein11g carbs3g fat1g fiber

Back to Nature Stone Ground Wheat Crackers (half serving)

2.5 crackers / 8g

25 cal0g protein6g carbs2g fat0g fiber

Crunchmaster Multi-Seed Original Crackers

14 crackers / 30g

130 cal3g protein22g carbs4g fat2g fiber

Crunchmaster Multi-Seed Original Crackers (half serving)

7 crackers / 15g

65 cal2g protein11g carbs2g fat1g fiber

Ella's Flats Everything

3 flats / 28g

170 cal7g protein5g carbs14g fat4g fiber

Ella's Flats Everything (half serving)

1.5 flats / 14g

85 cal4g protein2g carbs7g fat2g fiber

Flackers Flax Seed Crackers Sea Salt

8 crackers / 30g

160 cal6g protein10g carbs12g fat9g fiber

Flackers Flax Seed Crackers Sea Salt (half serving)

4 crackers / 15g

80 cal3g protein5g carbs6g fat4g fiber

Lundberg Brown Rice Cake - Lightly Salted

1 rice cake

60 cal1g protein14g carbs0g fat1g fiber

Siete Maíz Corn Tortilla Chips

Choose amount in 14 g steps

14 g

65 cal1g protein8g carbs3g fat1g fiber

Dairy

Elmhurst Almond Barista

1 cup / 8 fl oz / 240 mL

90 cal3g protein10g carbs5g fat0g fiber

FAGE Total 0% Greek Yogurt

Choose amount in 43 g steps

43 g

23 cal5g protein1g carbs0g fat0g fiber

FAGE Total 2% Greek Yogurt

Choose amount in 43 g steps

43 g

30 cal4g protein1g carbs1g fat0g fiber

FAGE Total 5% Greek Yogurt

Choose amount in 38 g steps

38 g

35 cal4g protein1g carbs2g fat0g fiber

Fairlife 2% Reduced Fat Ultra-Filtered Milk

1 cup / 8 fl oz / 240 mL

120 cal13g protein6g carbs5g fat0g fiber

Good Culture Cottage Cheese 2%

Choose amount in quarter-serving steps · 1 serving is 220 g

220 g

190 cal28g protein8g carbs4g fat0g fiber

Good Culture Cottage Cheese 4%

Choose amount in quarter-serving steps · 1 serving is 220 g

220 g

206 cal28g protein4g carbs8g fat0g fiber

Icelandic Provisions Extra Creamy Skyr Strawberries & Cream

1 container / 4.4 oz

160 cal11g protein13g carbs7g fat0g fiber

Icelandic Provisions Wild Blueberry & Bilberry Skyr

1 container / 5.3 oz

130 cal15g protein14g carbs2g fat0g fiber

Siggi's Plain Skyr 0%

Choose amount in 25 g steps · 1 container is 150 g

25 g

15 cal3g protein1g carbs0g fat0g fiber

365 Organic Part-Skim Mozzarella String Cheese

1 stick / 28 g

80 cal7g protein0g carbs6g fat0g fiber

Dips

Guacamole Cup

1 mini cup / 70 g

80 cal1g protein5g carbs6g fat3g fiber

Little Sesame Hummus

2 Tbsp / 30 g

80 cal2g protein5g carbs6g fat1g fiber

Little Sesame Preserved Lemon Hummus

2 Tbsp / 28g

60 cal2g protein5g carbs4g fat1g fiber

Little Sesame Sweet Jalapeno Hummus

2 Tbsp / 31g

80 cal2g protein5g carbs6g fat1g fiber

Fruit

Banana, small

Choose amount in 25 g steps

25 g

22 cal0g protein6g carbs0g fat1g fiber

Blueberries

Choose amount in 25 g steps

25 g

14 cal0g protein4g carbs0g fat1g fiber

Gala Apple

Choose amount in 25 g steps

25 g

14 cal0g protein4g carbs0g fat1g fiber

Kiwi

Choose amount in 25 g steps

25 g

15 cal0g protein4g carbs0g fat1g fiber

Mango, raw

Choose amount in 25 g steps

25 g

15 cal0g protein4g carbs0g fat0g fiber

Orange, raw

Choose amount in 25 g steps

25 g

12 cal0g protein3g carbs0g fat1g fiber

Peach, raw

Choose amount in 25 g steps

25 g

10 cal0g protein2g carbs0g fat0g fiber

Pear, raw

Choose amount in 25 g steps

25 g

14 cal0g protein4g carbs0g fat1g fiber

Pineapple, raw

Choose amount in 25 g steps

25 g

13 cal0g protein3g carbs0g fat0g fiber

Raspberries

Choose amount in 25 g steps

25 g

13 cal0g protein3g carbs0g fat2g fiber

Red Grapes

Choose amount in 25 g steps

25 g

17 cal0g protein5g carbs0g fat0g fiber

Strawberries

Choose amount in 25 g steps

25 g

8 cal0g protein2g carbs0g fat1g fiber

Granola & Carbs

Lovebird Protein Granola

Choose amount in 5 g steps

5 g

20 cal1g protein3g carbs1g fat0g fiber

One Degree Sprouted Honey Bergamot Granola

Choose amount in 5 g steps

5 g

23 cal1g protein3g carbs1g fat0g fiber

One Degree Sprouted Oat Quinoa Cacao Granola

Choose amount in 5 g steps

5 g

20 cal1g protein4g carbs1g fat0g fiber

One Degree Sprouted Oat Vanilla Chia Granola

Choose amount in 5 g steps

5 g

22 cal1g protein4g carbs1g fat0g fiber

Seven Sundays Bright Side Granola Triple Berry

Choose amount in 5 g steps

5 g

23 cal1g protein2g carbs1g fat1g fiber

Seven Sundays Daydream Granola

Choose amount in 5 g steps

5 g

27 cal1g protein2g carbs2g fat1g fiber

Nuts & Butters

Almonds

Raw, unsalted · choose amount in 7 g steps

7 g

41 cal2g protein2g carbs4g fat1g fiber

Cashews

Raw, unsalted · choose amount in 7 g steps

7 g

39 cal1g protein2g carbs3g fat0g fiber

Fresh-Ground Peanut Butter

Choose amount in 8 g steps · 1 serving is 32 g

8 g

47 cal2g protein2g carbs4g fat1g fiber

Macadamia Nuts

Raw, unsalted · choose amount in 7 g steps

7 g

51 cal1g protein1g carbs5g fat1g fiber

Pecans

Raw, unsalted · choose amount in 7 g steps

7 g

49 cal1g protein1g carbs5g fat1g fiber

Pistachios

Raw, unsalted · choose amount in 7 g steps

7 g

40 cal1g protein2g carbs3g fat1g fiber

Walnuts

Raw, unsalted · choose amount in 7 g steps

7 g

46 cal1g protein1g carbs5g fat1g fiber

Protein Snacks

ALOHA Oatmeal Chocolate Chip Protein Bar

1 bar / 56 g

220 cal14g protein27g carbs8g fat10g fiber

Perfect Bar Peanut Butter Chocolate Chip

1 bar

330 cal15g protein24g carbs20g fat4g fiber

365 No Sugar Added Uncured Turkey Bacon

1 slice / 28 g · choose quantity

45 cal6g protein0g carbs3g fat0g fiber

365 Uncured Applewood Smoked Bacon

1 cooked slice / 11 g · choose quantity

35 cal2g protein1g carbs2g fat0g fiber

Biena Crispy Roasted Edamame Himalayan Pink Salt

1.05 oz / 30g

130 cal13g protein9g carbs5g fat5g fiber

Biena Crispy Roasted Edamame Himalayan Pink Salt (half serving)

about 0.5 oz / 15 g

65 cal6g protein4g carbs2g fat2g fiber

Chomps Beef Stick

1 stick

100 cal10g protein0g carbs7g fat0g fiber

Edamame

85 g

100 cal9g protein10g carbs3g fat6g fiber

Edamame (half serving)

42 g

50 cal4g protein5g carbs2g fat3g fiber

Trader Joe's Hickory Smoked Turkey Sandwich Meat

2 slices

60 cal12g protein0g carbs1g fat0g fiber

Seeds & Fiber Boosters

Chia Seeds

Can be stirred into yogurt, cottage cheese, oatmeal, or a protein shake.

0.5 Tbsp (6 g)

29 cal1g protein3g carbs2g fat2g fiber

Fiber GDX

1 scoop / 10 g

40 cal0g protein8g carbs0g fat7g fiber

Ground Flaxseed

Use ground flaxseed rather than whole flaxseed for easier digestion.

0.5 Tbsp (3.5 g)

19 cal1g protein1g carbs2g fat1g fiber

Hemp Hearts

Adjust the tablespoons to fit your meal.

0.5 Tbsp (5 g)

30 cal2g protein0g carbs3g fat0g fiber

Zen Basil Seeds

Can be stirred into yogurt, cottage cheese, oatmeal, or a protein shake.

1 Tbsp (15 g)

65 cal3g protein8g carbs3g fat8g fiber

Chocolate & Cacao

Cocoa Powder, unsweetened

Choose amount in 5 g steps

5 g

8 cal1g protein3g carbs0g fat2g fiber

Dark Chocolate, approximately 70% cacao

Choose amount in 5 g steps

5 g

32 cal1g protein2g carbs2g fat1g fiber

Hu Chocolate Chips

1 tbsp

90 cal1g protein7g carbs6g fat1g fiber

365 Mini Semi-Sweet Chocolate Chips

1 Tbsp / 14g

70 cal1g protein10g carbs4g fat1g fiber

Snacks & Extras

Sun-Dried Tomatoes, no oil

4 pieces / 14 g · adjust in 14 g steps

14 g

15 cal1g protein3g carbs0g fat2g fiber

Cheese

365 Organic Part-Skim Mozzarella String Cheese

1 stick / 28 g

80 cal7g protein0g carbs6g fat0g fiber

Cheddar Cheese

Choose amount in 7 g steps

7 g

28 cal2g protein0g carbs2g fat0g fiber

Cotija Cheese

Choose amount in 7 g steps

7 g

26 cal1g protein0g carbs2g fat0g fiber

Feta Cheese

Choose amount in 7 g steps

7 g

18 cal1g protein0g carbs1g fat0g fiber

Mozzarella Cheese, whole milk

Choose amount in 7 g steps

7 g

21 cal2g protein0g carbs2g fat0g fiber

Dressings, Sauces, & Salsa

Mina Spicy Harissa

1 tablespoon / 15 g · adjust up to 60 g

15 g

10 cal0g protein1g carbs1g fat0g fiber

Primal Kitchen Avocado Oil Mayo

Adjust in ½ tablespoon steps

1 Tbsp (14 g)

100 cal0g protein0g carbs11g fat0g fiber

Primal Kitchen Balsamic Dressing & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (15 mL)

50 cal0g protein1g carbs5g fat0g fiber

Primal Kitchen Buffalo Sauce

Adjust in ½ tablespoon steps

1 Tbsp (15 g)

25 cal0g protein1g carbs2g fat0g fiber

Primal Kitchen Cilantro Lime Dressing & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (15 mL)

55 cal0g protein2g carbs5g fat0g fiber

Primal Kitchen Green Goddess Dressing & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (15 mL)

60 cal0g protein1g carbs7g fat0g fiber

Primal Kitchen Hawaiian-Style BBQ Sauce

Adjust in ½ tablespoon steps

1 Tbsp (16.5 g)

15 cal0g protein4g carbs0g fat0g fiber

Primal Kitchen Honey Mustard Dressing & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (15 mL)

55 cal0g protein2g carbs6g fat0g fiber

Primal Kitchen Italian Dressing & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (15 mL)

50 cal0g protein1g carbs6g fat0g fiber

Primal Kitchen Non-Dairy Ranch Dressing & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (15 mL)

60 cal0g protein1g carbs6g fat0g fiber

Primal Kitchen Steak Sauce

Adjust in ½ tablespoon steps

1 Tbsp (16 g)

10 cal0g protein2g carbs0g fat0g fiber

Primal Kitchen Teriyaki Sauce & Marinade

Adjust in ½ tablespoon steps

1 Tbsp (17 g)

15 cal0g protein4g carbs0g fat0g fiber

Primal Kitchen Unsweetened Classic BBQ Sauce

Adjust in ½ tablespoon steps

1 Tbsp (16 g)

10 cal0g protein2g carbs0g fat0g fiber

Primal Kitchen Unsweetened Ketchup

Adjust in ½ tablespoon steps

1 Tbsp (16 g)

10 cal0g protein2g carbs0g fat0g fiber

Siete Green Enchilada Sauce

Adjust in 1 tablespoon steps · maximum ½ cup

1 Tbsp (16 g)

6 cal0g protein1g carbs0g fat0g fiber

Siete Red Enchilada Sauce

Adjust in 1 tablespoon steps · maximum ½ cup

1 Tbsp (13.75 g)

6 cal0g protein1g carbs0g fat0g fiber

365 Organic Spicy Arrabbiata Pasta Sauce

Adjust in ¼-cup steps

¼ cup (62.5 g)

25 cal1g protein4g carbs1g fat1g fiber

365 Thick & Chunky Cantina Style Salsa

Adjust in 1 tablespoon steps · maximum ½ cup

1 Tbsp (15 g)

3 cal0g protein1g carbs0g fat0g fiber

Oils & Butters

Avocado Oil

Adjust in ½ teaspoon steps · maximum 1 tablespoon

0.5 tsp

20 cal0g protein0g carbs2g fat0g fiber

Butter

1 teaspoon / about 4.7 g · adjust by teaspoon

4.7 g

34 cal0g protein0g carbs4g fat0g fiber

Extra Virgin Olive Oil

Adjust in ½ teaspoon steps · maximum 1 tablespoon

0.5 tsp

20 cal0g protein0g carbs2g fat0g fiber

Organic Valley Pasture Raised Ghee

1 teaspoon / 5 g · adjust by teaspoon

5 g

45 cal0g protein0g carbs5g fat0g fiber

Pickles & Olives

Bread and Butter Pickles

5 chips / 28 g · choose quantity

30 cal0g protein7g carbs0g fat0g fiber

Dill Pickle Chips

3 pieces / 24 g · choose quantity

5 cal0g protein1g carbs0g fat0g fiber

Dill Pickle Spears

1 spear / 33 g · choose quantity

5 cal0g protein1g carbs0g fat0g fiber

Divina Organic Pitted Kalamata Olives

4 olives / 15 g per serving · label values

4 olives / 15 g

45 cal0g protein1g carbs4.5g fat1g fiber

Fruits, Veggies, & Carbs

Nutrition values reflect the preparation and brand shown on each card. Added oils are not included unless specifically noted.

Use any brands you like. Check your nutrition label since calories and macros can vary by brand.

Beans & Legumes

Black Beans

Canned, drained and rinsed · choose amount in 25 g steps

25 g

23 cal2g protein4g carbs0g fat2g fiber

Black-Eyed Peas

Canned, drained and rinsed · choose amount in 25 g steps

25 g

29 cal2g protein5g carbs0g fat2g fiber

Cannellini Beans

Canned, drained and rinsed · choose amount in 25 g steps

25 g

28 cal2g protein5g carbs0g fat2g fiber

Chickpeas

Canned, drained and rinsed · choose amount in 25 g steps

25 g

35 cal2g protein6g carbs1g fat2g fiber

Great Northern Beans

Canned, drained and rinsed · choose amount in 25 g steps

25 g

30 cal2g protein5g carbs0g fat2g fiber

Green Beans, steamed

Steamed without added oil · choose amount in 25 g steps

25 g

9 cal1g protein2g carbs0g fat1g fiber

Kidney Beans

Canned, drained and rinsed · choose amount in 25 g steps

25 g

28 cal2g protein5g carbs0g fat2g fiber

Siete Vegan Refried Black Beans

Adjust in ¼-cup steps · maximum 1 cup

¼ cup (65 g)

75 cal4g protein10g carbs2g fat3g fiber

Siete Vegan Refried Pinto Beans

Adjust in ¼-cup steps · maximum 1 cup

¼ cup (65 g)

75 cal4g protein10g carbs2g fat3g fiber

Canned Tomato Products

Crushed Tomatoes, canned, plain

Adjust in ¼-cup steps · maximum 1 cup

¼ cup (61 g)

20 cal1g protein4.5g carbs0.1g fat1.2g fiber

Diced Tomatoes, canned, plain

Adjust in ¼-cup steps · maximum 1 cup

¼ cup (60 g)

11 cal0.5g protein2.4g carbs0.1g fat0.7g fiber

Tomato Paste, canned

Adjust in 1 teaspoon steps

1 tsp (about 5 g)

4 cal0g protein1g carbs0g fat0g fiber

Tomato Sauce, canned, plain

Adjust in ¼-cup steps · maximum 1 cup

¼ cup (61 g)

18 cal0.9g protein4g carbs0.1g fat1.1g fiber

Fruit

Banana, small

Choose amount in 25 g steps

25 g

22 cal0g protein6g carbs0g fat1g fiber

Blueberries

Choose amount in 25 g steps

25 g

14 cal0g protein4g carbs0g fat1g fiber

Gala Apple

Choose amount in 25 g steps

25 g

14 cal0g protein4g carbs0g fat1g fiber

Kiwi

Choose amount in 25 g steps

25 g

15 cal0g protein4g carbs0g fat1g fiber

Mango, raw

Choose amount in 25 g steps

25 g

15 cal0g protein4g carbs0g fat0g fiber

Orange, raw

Choose amount in 25 g steps

25 g

12 cal0g protein3g carbs0g fat1g fiber

Peach, raw

Choose amount in 25 g steps

25 g

10 cal0g protein2g carbs0g fat0g fiber

Pear, raw

Choose amount in 25 g steps

25 g

14 cal0g protein4g carbs0g fat1g fiber

Pineapple, raw

Choose amount in 25 g steps

25 g

13 cal0g protein3g carbs0g fat0g fiber

Raspberries

Choose amount in 25 g steps

25 g

13 cal0g protein3g carbs0g fat2g fiber

Red Grapes

Choose amount in 25 g steps

25 g

17 cal0g protein5g carbs0g fat0g fiber

Strawberries

Choose amount in 25 g steps

25 g

8 cal0g protein2g carbs0g fat1g fiber

Potatoes

Red Potato with skin, cooked

Cooked with skin, without added oil · choose amount in 25 g steps

25 g

22 cal1g protein5g carbs0g fat1g fiber

Russet Potato, roasted with skin

Roasted without added oil · cooked weight · choose amount in 25 g steps

25 g

23 cal1g protein5g carbs0g fat1g fiber

Sweet Potato, cooked without skin

Cooked without skin, no added oil · choose amount in 25 g steps

25 g

23 cal1g protein5g carbs0g fat1g fiber

Breads

Dave's Killer Bread Thin-Sliced Organic 21 Whole Grains and Seeds

1 slice / 28 g · choose 1–2 slices

60 cal3g protein14g carbs1g fat3g fiber

Food for Life Brown Rice Tortilla

Choose 1–2 tortillas

1 tortilla (57 g)

130 cal2g protein24g carbs3g fat2g fiber

Rice & Quinoa

Brown Rice

Cooked weight · no added oil · choose amount in 25 g steps

25 g

31 cal1g protein6g carbs0g fat0g fiber

Jasmine Rice

Cooked weight · no added oil · choose amount in 25 g steps

25 g

32 cal1g protein7g carbs0g fat0g fiber

Quinoa, cooked

Choose amount in 25 g steps

25 g

30 cal1g protein5g carbs0g fat1g fiber

White Basmati Rice

Cooked weight · no added oil · choose amount in 25 g steps

25 g

30 cal1g protein6g carbs0g fat0g fiber

Veggies

Artichokes (canned)

Choose amount in 25 g steps

25 g

7 cal0g protein2g carbs0g fat1g fiber

Asparagus, steamed

Steamed without added oil · choose amount in 25 g steps

25 g

6 cal1g protein1g carbs0g fat1g fiber

Avocado, raw

Choose amount in 25 g steps

25 g

40 cal0.5g protein2.1g carbs3.7g fat1.7g fiber

Baby Spinach, raw

Choose amount in 25 g steps

25 g

6 cal1g protein1g carbs0g fat1g fiber

Beets

Cooked without added oil · cooked weight · choose amount in 25 g steps

25 g

11 cal0g protein3g carbs0g fat1g fiber

Bell Pepper

Raw · choose amount in 25 g steps

25 g

7 cal0g protein2g carbs0g fat1g fiber

Broccoli, steamed

Steamed without added oil · choose amount in 25 g steps

25 g

9 cal1g protein2g carbs0g fat1g fiber

Brussels Sprouts

Cooked without added oil · cooked weight · choose amount in 25 g steps

25 g

9 cal1g protein2g carbs0g fat1g fiber

Butternut Squash, cooked

Choose amount in 25 g steps

25 g

10 cal0g protein3g carbs0g fat1g fiber

Carrot Sticks

Choose amount in 25 g steps

25 g

10 cal0g protein3g carbs0g fat1g fiber

Cauliflower, steamed

Steamed without added oil · choose amount in 25 g steps

25 g

6 cal1g protein1g carbs0g fat1g fiber

Celery Sticks

Choose amount in 25 g steps

25 g

4 cal0g protein1g carbs0g fat1g fiber

Coleslaw Mix / Shredded Cabbage

Choose amount in 25 g steps

25 g

6 cal0g protein1g carbs0g fat1g fiber

Corn

Plain, fresh or frozen · cooked without butter or oil

25 g

24 cal1g protein5g carbs0g fat1g fiber

Cucumber Slices, with peel

Choose amount in 25 g steps

25 g

4 cal0g protein1g carbs0g fat0g fiber

Eggplant

Cooked without added oil · cooked weight · choose amount in 25 g steps

25 g

9 cal0g protein2g carbs0g fat1g fiber

Grape Tomatoes

Choose amount in 25 g steps

25 g

5 cal0g protein1g carbs0g fat0g fiber

Green Onion, raw

Choose amount in 25 g steps

25 g

8 cal0g protein2g carbs0g fat1g fiber

Green Peas

Cooked without added oil · choose amount in 25 g steps

25 g

21 cal1g protein4g carbs0g fat1g fiber

Mushrooms

Cooked without added oil · generic white or cremini estimate

25 g

7 cal1g protein1g carbs0g fat1g fiber

Red Onion, raw

Choose amount in 25 g steps

25 g

11 cal0g protein2g carbs0g fat0g fiber

Romaine Lettuce, raw

Choose amount in 25 g steps

25 g

4 cal0g protein1g carbs0g fat1g fiber

Spring Mix

Choose amount in 25 g steps

25 g

5 cal1g protein1g carbs0g fat1g fiber

Tomato, fresh

Choose amount in 25 g steps

25 g

5 cal0g protein1g carbs0g fat0g fiber

Yellow Onion, raw

Choose amount in 25 g steps

25 g

10 cal0g protein2g carbs0g fat0g fiber

Zucchini

Cooked without added oil · choose amount in 25 g steps

25 g

4 cal0g protein1g carbs0g fat0g fiber

Breakfast Options

Adjust the portion when controls are available, then add the item to Build My Plan.

Use any brands you like. Check your nutrition label since calories and macros can vary by brand.

Carbs

Trader Joe's Gluten Free Organic Rolled Oats with Ancient Grains & Seeds

1/2 cup / 45 g dry (measured before cooking)

180 cal8g protein29g carbs4g fat5g fiber

Trader Joe's Gluten Free Organic Rolled Oats with Ancient Grains & Seeds (1/3 cup)

1/3 cup / 30 g dry (measured before cooking)

120 cal5g protein19g carbs3g fat3g fiber

Dairy

FAGE Total 0% Greek Yogurt

Choose amount in 43 g steps

43 g

23 cal5g protein1g carbs0g fat0g fiber

FAGE Total 2% Greek Yogurt

Choose amount in 43 g steps

43 g

30 cal4g protein1g carbs1g fat0g fiber

FAGE Total 5% Greek Yogurt

Choose amount in 38 g steps

38 g

35 cal4g protein1g carbs2g fat0g fiber

Good Culture Cottage Cheese 2%

Choose amount in quarter-serving steps · 1 serving is 220 g

220 g

190 cal28g protein8g carbs4g fat0g fiber

Good Culture Cottage Cheese 4%

Choose amount in quarter-serving steps · 1 serving is 220 g

220 g

206 cal28g protein4g carbs8g fat0g fiber

Icelandic Provisions Extra Creamy Skyr Strawberries & Cream

1 container / 4.4 oz

160 cal11g protein13g carbs7g fat0g fiber

Icelandic Provisions Wild Blueberry & Bilberry Skyr

1 container / 5.3 oz

130 cal15g protein14g carbs2g fat0g fiber

Siggi's Plain Skyr 0%

Choose amount in 25 g steps · 1 container is 150 g

25 g

15 cal3g protein1g carbs0g fat0g fiber

Protein

Applegate Chicken & Maple Breakfast Sausage

Choose quantity

37 cal3g protein1g carbs2g fat0g fiber

Applegate Savory Turkey Sausage

Choose quantity

30 cal4g protein0g carbs2g fat0g fiber

Egg Whites

Choose amount in 25 g steps

25 g

13 cal3g protein0g carbs0g fat0g fiber

Large Egg

Choose quantity

70 cal6g protein0g carbs5g fat0g fiber

365 No Sugar Added Uncured Turkey Bacon

1 slice / 28 g · choose quantity

45 cal6g protein0g carbs2.5g fat0g fiber

365 Uncured Applewood Smoked Bacon

1 cooked slice / 11 g · choose quantity

35 cal2g protein1g carbs2g fat0g fiber

How to Use This Site and Important Information

Build My Plan

Choose the calorie level and macro balance closest to the targets you currently follow. The planner shows calories above or below your target and whether carbohydrates, protein, fat, and fiber are in range. Need something more specific? A quick calculation will get you the rest of the way.

This site is a meal planner, not a food tracker. Track the foods and amounts you actually eat using the method you currently follow.

Saving and printing

Plans, favorites, and personal saved foods and recipes are stored only in this browser on this device. They do not create an online account and are not sent to Betsy. They may be lost if browser data is cleared, private browsing is used, or storage is blocked. Use the built-in print options to print your plan or save it as a PDF.

My Recipes

These are recipes I created myself. I use them regularly in my own kitchen, and I'm sharing them here to give you a few ideas and options for your own meals.

Custom foods and recipes

Complete every field using the current product label, the recipe creator’s listed nutrition, or another reliable source. If nutrition is listed for a full recipe, calculate the values for one serving before entering it. Nutrition values for personal foods and recipes are entered by the user and are not reviewed or verified by Betsy.

Please read

Planning examples. This site's recipes and calculator are shared as examples and tools for your own planning, not as personalized nutrition prescriptions. Adjust foods, portions, and recipes to fit your own needs.

Brands and products. Brand names are included only to identify products Betsy personally uses or recommends and to provide relevant nutrition information. Betsy does not own, represent, or have an affiliation with these companies, and this site is not sponsored or endorsed by them. If Betsy ever receives compensation, free products, affiliate commissions, or another material benefit connected with a recommendation, that relationship will be disclosed.

Nutrition information. Calories, macros, fiber, serving sizes, and recipe totals are good-faith estimates and may vary by brand, preparation method, portion, and product changes. Always check current labels. Ingredient lists may not reflect all allergens. If you have food allergies or intolerances, always verify ingredients and product labels before eating.

General wellness information. This website provides general meal-planning and wellness information. Betsy is a certified health coach and fitness professional. She is not a registered dietitian, licensed nutritionist, or physician, and this site does not provide medical advice or individualized medical nutrition therapy. Consult an appropriate healthcare professional about your individual needs, especially if you are pregnant, nursing, managing a medical condition, or taking medications that may interact with your diet.

Complimentary resource. This site is provided at no additional charge as a supplemental resource for authorized clients and family members. It is not sold as a standalone product, and access may be modified or discontinued at any time.

Personal responsibility. You are responsible for deciding whether foods, portions, recipes, and meal-planning suggestions are appropriate for you. Use your own judgment, review current product labels, and seek guidance from an appropriate healthcare professional when needed.

Third-party content. Third-party recipe titles, company names, product names, and trademarks belong to their respective owners. They are referenced only to help users identify products or locate original recipes. This personal meal-planning website was created independently and is not produced, sponsored, endorsed, operated, or approved by any third-party company, coaching program, tracking app, product brand, recipe creator, or manufacturer.

Private use and copyright. © 2026 Betsy Hockaday. All rights reserved. This site is provided only for authorized clients and family members. Please do not share the website address, password, meal plans, recipes, images, or other site content, or copy, reproduce, or distribute any part of this site.

Search Results

Favorite Recipe Creators

A few of my favorite recipe creators for recipe ideas — all featured creators provide recipes with macros.

All the Healthy Things

Great macro-friendly meals.

@allthehealthythings

◎ Instagram ◉ Website

Eating Bird Food

Simple, wholesome meals and snacks.

@eatingbirdfood

◎ Instagram ◉ Website

Mallory the Dietitian

Easy recipes with a dietitian’s touch.

@mallorythedietitian

◎ Instagram ◉ Website

Oh Snap Macros

High-protein recipes made simple.

@ohsnapmacros

◎ Instagram ◉ Website

Olivia Adriance

Balanced, feel-good meal ideas.

@olivia.adriance

◎ Instagram ◉ Website

Skinnytaste

Delicious recipes, lightened up.

@skinnytaste

◎ Instagram ◉ Website

The Defined Dish

Healthy recipes with real ingredients.

@thedefineddish

◎ Instagram ◉ Website

The Real Food Dietitians

Nourishing recipes you can trust.

@therealfooddietitians

◎ Instagram ◉ Website

40 Aprons

Comfort food with a healthier twist.

@40aprons

◎ Instagram ◉ Website

•••

Tap a creator to explore more recipes and inspiration.

Creator Recipes

Recipes from a few of my favorite recipe creators, with macros included. Tap Open Recipe to see the full recipe on the creator's site.
Save your favorites: Tap the heart on any recipe, then find it on the My Favorites page.