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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.

Athletic Performance

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Designed for individuals who exercise regularly or participate in sport or other athletic activity.

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Breakfast Calories
Orange Juice
1 regular glass
8.0 oz
102
Egg (hard-boiled/scrambled/poached)
1 large
1.8 oz
78
Preserves or Jam
.5 tablespoon
0.7 oz
28
100% Whole Wheat Bread (Orowheat)
1 slice
1.3 oz
100
dotFIT ActiveMV - Multivitamin & Mineral Formula
1 1 tablet
 
Morning Snack Calories
Oven Roasted Turkey Breast, Deli Slices
3 slice
1.0 oz
90
Banana
1 small, 6" to 6-7/8" long
3.6 oz
90
White Bread
2 slice
0.9 oz
133
Swiss Cheese, Low-Fat
1 slice
1.0 oz
50
Mustard
1 teaspoon
0.2 oz
3
Romaine Lettuce
2 leaf, inner
0.2 oz
2
Lunch Calories
Water
1 8 ounces
 
dotFIT Pre & Post Workout Formula - Chocolate
.5 2 scoops
64g
125
Afternoon Snack Calories
Water
1 8 ounces
 
dotFIT Pre & Post Workout Formula - Chocolate
.5 2 scoops
64g
125
Dinner Calories
Spaghetti Noodles or Angel Hair Pasta, dry (Barilla)
1 serving, 1/8 box
2.0 oz
200
Ground Beef: 90% Lean, cooked
1 serving
3.0 oz
180
Garlic Toast (Pepperidge Farm)
1 small slice
0.8 oz
88
Honeydew Melon
1 cup, diced, approx 20 pieces per cup
6.0 oz
61
Marinara/Spaghetti Sauce, Ready-to-Serve
1 serving, 1/2 cup
4.4 oz
93

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