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.

Healthy Fast Food


For those who are constantly on-the-go. Contains healthy items from restaurants and fast food.

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Breakfast Calories
Yogurt: Plain, Non-Fat (Dannon)
1 container
6.0 oz
Strawberries, fresh
.5 cup, sliced
5.9 oz
Milk (1% fat)
1 cup
8.6 oz
Granola w. Oats & Honey (Quaker)
1 serving, 1/2 cup
1.7 oz
Lunch Calories
Subway: Fat-Free Italian Salad Dressing
2 serving
2.0 oz
Subway: Oven Roasted Chicken Breast Salad, without dressing or croutons
1 salad
13.6 oz
dotSTICK Iced Lemon Vanilla Cream
1 1 stick
Dinner Calories
McDonald's: Fruit 'n Yogurt Parfait, with Granola
1 container
5.3 oz
McDonald's: Snack Wraps, Honey Mustard, with Grilled Chicken
2 wrap
4.4 oz

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