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.

Heart Healthy

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Based on heart healthy diet emphasizing healthy fats, fish, whole grains, fruits and vegetables.

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Breakfast Calories
Harvey's: Breakfast: Toast, Whole Wheat
1 serving, 2 slices
2.5 oz
170
Low-Fat Yogurt, Fruit Flavored
1 container
6.0 oz
173
Peanut Butter, Creamy
.5 tablespoon
0.6 oz
53
Fruit Juices: Concord Grape Juice
1 cup
8.0 fl.oz
130
Lunch Calories
Parmesan Cheese, shredded
2 tablespoon
0.2 oz
42
Skim Milk
1 cup
8.6 oz
91
Marinara/Spaghetti Sauce, Ready-to-Serve
1 serving, 1/2 cup
4.4 oz
93
Whole Wheat Pasta, cooked
1 cup, elbow shaped
4.9 oz
174
Summer squash/zucchini
1 1 cup , sliced
18
Dinner Calories
Strawberries, fresh
1 cup, halves
5.4 oz
49
Asparagus, boiled, drained
1 serving, 1/2 cup
3.2 oz
20
Near East: Couscous: Toasted Pine Nut, prepared as directed
1 cup
230
Salmon, Atlantic, cooked
1 serving
3.0 oz
175
Olive oil
2 teaspoon
0.2 oz
80

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