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Lia meal plan

Daily
goals 1403
kCal 104g
protein 123g
carbs 55g
fat

days 7 98%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 1389 of 1403 kcal
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Protein 104 of 104g

Carbs 120 of 123g

Fat 55 of 55g
- Breakfast
  
  Bacon Spinach Omelet
  1 servings - 308 kcal 25g protein 4g carbs 22g fat
  
  Coffee, brewed from grounds, prepar..
  2 cup (8 fl oz) - 5 kcal 1g protein 0g carbs 0g fat
- Morning snack
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1 servings - 425 kcal 40g protein 45g carbs 9g fat
- Afternoon snack
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  120 gram - 95 kcal 20g protein 3g carbs 0g fat
  
  Rice, brown, long-grain, raw
  20 gram - 74 kcal 2g protein 15g carbs 1g fat
  
  Avocado
  0.1 servings - 32 kcal 0g protein 2g carbs 3g fat
- Late night snack
  
  Carrots, raw
  2 medium - 50 kcal 1g protein 12g carbs 0g fat
Tuesday 1407 of 1403 kcal
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Protein 102 of 104g

Carbs 123 of 123g

Fat 55 of 55g
- Breakfast
  
  Breakfast Wrap
  1 servings - 394 kcal 28g protein 26g carbs 20g fat
- Morning snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Pan Fry Beef Hash Cake
  0.8 servings - 265 kcal 22g protein 25g carbs 7g fat
- Afternoon snack
  
  Celery Tuna Salad
  1.7 servings - 311 kcal 36g protein 17g carbs 10g fat
- Dinner
  
  Taco al pastor
  3 taco - 282 kcal 15g protein 15g carbs 18g fat
- Late night snack
  
  Oranges, raw, all commercial variet..
  1 fruit (2-5/8" dia) - 60 kcal 1g protein 15g carbs 0g fat
Wednesday 1334 of 1403 kcal
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Protein 104 of 104g

Carbs 123 of 123g

Fat 48 of 55g
- Breakfast
  
  Spinache Power Omelet
  1.2 servings - 259 kcal 36g protein 13g carbs 6g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
- Lunch
  
  Tuna Burger
  1 servings - 169 kcal 23g protein 6g carbs 5g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
  
  Broccoli, raw
  0.5 cup chopped - 15 kcal 1g protein 3g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 slice (1 oz) - 48 kcal 7g protein 1g carbs 2g fat
  
  Avocado
  0.3 servings - 97 kcal 1g protein 5g carbs 9g fat
- Late night snack
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
Thursday 1389 of 1403 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 104 of 104g

Carbs 120 of 123g

Fat 55 of 55g
- Breakfast
  
  Bacon Spinach Omelet
  1 servings - 308 kcal 25g protein 4g carbs 22g fat
  
  Coffee, brewed from grounds, prepar..
  2 cup (8 fl oz) - 5 kcal 1g protein 0g carbs 0g fat
- Morning snack
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
- Lunch
  
  Healthy Brown Rice With Chicke..
  1 servings - 425 kcal 40g protein 45g carbs 9g fat
- Afternoon snack
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  120 gram - 95 kcal 20g protein 3g carbs 0g fat
  
  Rice, brown, long-grain, raw
  20 gram - 74 kcal 2g protein 15g carbs 1g fat
  
  Avocado
  0.1 servings - 32 kcal 0g protein 2g carbs 3g fat
- Late night snack
  
  Carrots, raw
  2 medium - 50 kcal 1g protein 12g carbs 0g fat
Friday 1407 of 1403 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 102 of 104g

Carbs 123 of 123g

Fat 55 of 55g
- Breakfast
  
  Breakfast Wrap
  1 servings - 394 kcal 28g protein 26g carbs 20g fat
- Morning snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Pan Fry Beef Hash Cake
  0.8 servings - 265 kcal 22g protein 25g carbs 7g fat
- Afternoon snack
  
  Celery Tuna Salad
  1.7 servings - 311 kcal 36g protein 17g carbs 10g fat
- Dinner
  
  Taco al pastor
  3 taco - 282 kcal 15g protein 15g carbs 18g fat
- Late night snack
  
  Oranges, raw, all commercial variet..
  1 fruit (2-5/8" dia) - 60 kcal 1g protein 15g carbs 0g fat
Saturday 1334 of 1403 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 104 of 104g

Carbs 123 of 123g

Fat 48 of 55g
- Breakfast
  
  Spinache Power Omelet
  1.2 servings - 259 kcal 36g protein 13g carbs 6g fat
- Morning snack
  
  Greek Yogurt, Plain, Oikos
  1 container - 182 kcal 7g protein 20g carbs 8g fat
- Lunch
  
  Tuna Burger
  1 servings - 169 kcal 23g protein 6g carbs 5g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  0.5 tbsp - 94 kcal 4g protein 3g carbs 8g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  100 gram - 79 kcal 17g protein 2g carbs 0g fat
  
  Broccoli, raw
  0.5 cup chopped - 15 kcal 1g protein 3g carbs 0g fat
  
  Cheese, low fat, cheddar or colby
  1 slice (1 oz) - 48 kcal 7g protein 1g carbs 2g fat
  
  Avocado
  0.3 servings - 97 kcal 1g protein 5g carbs 9g fat
- Late night snack
  
  Greek, Yogurt, Plain, O
  1 container - 200 kcal 7g protein 20g carbs 10g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
Sunday 1384 of 1403 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 102 of 104g

Carbs 121 of 123g

Fat 54 of 55g
- Breakfast
  
  Spicy Scrambled Eggs
  1 servings - 259 kcal 25g protein 10g carbs 14g fat
- Morning snack
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 121 kcal 1g protein 31g carbs 0g fat
- Lunch
  
  Barbacoa tacos
  2 taco - 388 kcal 20g protein 32g carbs 20g fat
- Afternoon snack
  
  Scrambled Egg Burritos
  1 servings - 216 kcal 15g protein 18g carbs 8g fat
- Dinner
  
  Apple-Basil Chicken burgers
  1.5 servings - 350 kcal 39g protein 18g carbs 12g fat
- Late night snack
  
  Carrots, raw
  2 medium - 50 kcal 1g protein 12g carbs 0g fat

Home › Meal Plan Search › Lia

Lia meal plan

Use this meal plan as base for your own.

Monday 1389 of 1403 kcal

Bacon Spinach Omelet

Coffee, brewed from grounds, prepar..

Greek, Yogurt, Plain, O

Healthy Brown Rice With Chicke..

Greek, Yogurt, Plain, O

Chicken breast, oven-roasted, fat-f..

Rice, brown, long-grain, raw

Avocado

Carrots, raw

Tuesday 1407 of 1403 kcal

Breakfast Wrap

Apples, raw, with skin

Pan Fry Beef Hash Cake

Celery Tuna Salad

Taco al pastor

Oranges, raw, all commercial variet..

Wednesday 1334 of 1403 kcal

Spinache Power Omelet

Greek Yogurt, Plain, Oikos

Tuna Burger

Peanut butter, smooth style, withou..

Apples, raw, with skin

Chicken breast, oven-roasted, fat-f..

Broccoli, raw

Cheese, low fat, cheddar or colby

Avocado

Greek, Yogurt, Plain, O

Apples, raw, with skin

Thursday 1389 of 1403 kcal

Bacon Spinach Omelet

Coffee, brewed from grounds, prepar..

Greek, Yogurt, Plain, O

Healthy Brown Rice With Chicke..

Greek, Yogurt, Plain, O

Chicken breast, oven-roasted, fat-f..

Rice, brown, long-grain, raw

Avocado

Carrots, raw

Friday 1407 of 1403 kcal

Breakfast Wrap

Apples, raw, with skin

Pan Fry Beef Hash Cake

Celery Tuna Salad

Taco al pastor

Oranges, raw, all commercial variet..

Saturday 1334 of 1403 kcal

Spinache Power Omelet

Greek Yogurt, Plain, Oikos

Tuna Burger

Peanut butter, smooth style, withou..

Apples, raw, with skin

Chicken breast, oven-roasted, fat-f..

Broccoli, raw

Cheese, low fat, cheddar or colby

Avocado

Greek, Yogurt, Plain, O

Apples, raw, with skin

Sunday 1384 of 1403 kcal

Spicy Scrambled Eggs

Bananas, raw

Barbacoa tacos

Scrambled Egg Burritos

Apple-Basil Chicken burgers

Carrots, raw