CUSTOM FITNESS MEAL PLANNER


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MEAL PLAN SUMMARY
custom meal planBMR: cals
TDEE: cals
Cals/day: cals
Protein/day:g/day
Carbs/dayg/day
Net Carbs/dayg/day
Fat/dayg/day
Protein%
Carbs%
Fat%
  
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CONFIGURATION
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Weight:69.5 kg  /  152.9 lbs
Height:172.7 cm  /  68 inches
Age:24
Nutrition type:
Goal:
Activity:
Protein Consumption:
Meals/Day:
Cals/Meal: cals
Research Model (optional)

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Choose one food from each dropdown:
Meal 1:  




Meal 2:  





Meal 3:  




Meal 4:  




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MEAL 1 (scroll horizontally to see all meal info)

FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
egg white, large(?)9counted, not weighed36 g0 g0 g0 g0 g144cals
apple, 1 large(?)1whole apples0 g31 g5 g26 g0 g116cals
almond butter(?)27.75 gweigh4.22 g5.88 g1 g4.88 g16.43 g175.62cals
 
MEAL TOTALS40.22 g36.88 g 6 g 30.88 g 16.43 g 435.62 cal
MACRO PERCENTAGES36.93%29.13%  33.94% 



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MEAL 2 (scroll horizontally to see all meal info)

FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
basa, boneless, skinless(?)187.18 gweigh after removing bone and skin but before cooking24.85 g0 g0 g0 g3.31 g115.95cals
chia seeds(?)14.24 gmeasure dry before cooking2.28 g6.27 g5.41 g0.85 g4.42 g69.79cals
asparagus spears, fresh(?)291.74 gweigh spears before cooking6.27 g15.69 g6.27 g9.41 g0 g62.74cals
almond butter(?)29.74 gweigh4.52 g6.31 g1.07 g5.23 g17.61 g188.22cals
 
MEAL TOTALS37.92 g28.26 g 12.76 g 15.5 g 25.34 g 436.7 cal
MACRO PERCENTAGES34.73%13.05%  52.22% 



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MEAL 3

INSUFFICIENT PROTEIN IN "TURKEY, GROUND, GRILLED"
- it is only 45% protein. To get enough protein you would have to consume too many calories. To correct this situation:
  1. Select a better protein source. (help)
  2. Increase the number of hours a week that you do strenuous cardio. (help)
  3. Change your caloric goal to allow more calories per meal. (help)
  4. Lower your daily protein target. (help)
Read more about why TURKEY, GROUND, GRILLED is a bad nutritional choice for you.



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MEAL 4 (scroll horizontally to see all meal info)

FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
basa, boneless, skinless(?)187.18 gweigh after removing bone and skin but before cooking24.85 g0 g0 g0 g3.31 g115.95cals
asparagus spears, fresh(?)372.88 gweigh spears before cooking8.02 g20.05 g8.02 g12.03 g0 g80.19cals
almond butter(?)38.02 gweigh5.78 g8.06 g1.37 g6.69 g22.51 g240.57cals
 
MEAL TOTALS38.64 g28.11 g 9.39 g 18.72 g 25.82 g 436.7 cal
MACRO PERCENTAGES35.4%11.4%  53.21% 



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DAY NUTRITIONAL SUMMARY
CALORIES: 1309.03 cals
PROTEIN: 116.78 grams
CARBS: 93.25 grams
FIBER: 28.14 grams
NET CARBS: 65.1 grams
FAT: 67.59 grams
SAT FAT: 9.09 grams
OMEGA 3: 2.9 grams
MACROS
PROTEIN: 35.69%
CARBS: 17.85%
FAT: 46.47%


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