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Healthy Meal Plans

Creating daily healthy meal plans containing the food you like in the correct portion sizes can feel like a full-time job. With an endless number of variables, it’s easy to end up with meals that are too high or too low in calories for your health, fitness, weight loss, or performance goals.

Our Registered Dietitians have eliminated the hassle of preparing meal plans by creating templates for more than a dozen daily calorie targets. You’ll have the flexibility to choose from a variety of meal categories after choosing your calorie target.

Your meal categories include heart-healthy, lactose-free, gluten-free, healthy fast food, vegetarian, 40/30/30, standard, night out, athletic performance, and vegan. You’ll be able to conveniently download your healthy meal plan or share via email.

Now you don’t have to spend hours with meal prep.

Choose your daily calorie target below to get started.

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Free of animal products.

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Breakfast Calories
Oats, Steel Cut
1 serving, 1/4 cup
1.4 oz
170
Soymilk, Original
1 cup
8.1 fl.oz
80
Blueberries, raw
.5 cup
5.1 oz
41
dotFIT VeganMV
1 1 Tablet
 
dotFIT Best Plant Protein - Vanilla
.5 1 scoop
34g
65
Lunch Calories
Kale, raw
2 cup, chopped
2.4 oz
67
Spinach, raw
2 cup
1.1 oz
14
Tangerines (Mandarin Oranges), raw
1 small, 2-1/4" dia
2.5 oz
37
Avocados, average all varieties, raw
1 oz
1 oz
45
Natural, Balsamic Vinaigrette
1 serving, 2 tablespoons
1.1 oz
100
Kidney Beans, Dark Red
1 serving, 1/2 cup
4.6 oz
100
Afternoon Snack Calories
dotFIT Best Plant Protein - Vanilla
1 1 scoop
34g
130
Apples, raw, with Skin
1 small, 2-1/2" dia, approx 4 per lb
3.7 oz
55
Almonds, raw
.5 serving, 23 whole kernels
1 oz
82
Dinner Calories
Lime, fresh
1 wedge yields
0.2 fl.oz
1
Tofu, Firm
4 oz
93
Brown, Medium Grain, cooked
.5 cup
6.9 oz
109
Black, boiled
1 cup
6.1 oz
227
Onions, boiled
.25 cup
7.4 oz
23
Peppers, Sweet, Red, boiled
.33 cup, strips or chopped
4.8 oz
12
Flaxseed
.5 tablespoon
0.5 oz
60

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