3300 cal - Eggs, Grilled Chicken & Steak

Plan details

Track what you’ve eaten today. Checks are saved on this device and reset each day. Mark only the meals and alternatives you eat.

Oatmeal with Eggs and Peanut Butter

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

2 large eggs (140 calories, 12g protein, 0g carbs, 10g fat)
28 grams cheddar cheese (110 calories, 7g protein, 1g carbs, 9g fat)
30 grams spinach (7 calories, 1g protein, 1g carbs, 0g fat)
90 grams rolled oats (cooked) (154 calories, 6g protein, 27g carbs, 3g fat)
32 grams peanut butter (190 calories, 8g protein, 6g carbs, 16g fat)
118 grams banana (105 calories, 1g protein, 27g carbs, 0g fat)

Greek Yogurt Parfait

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

245 grams non-fat Greek yogurt (120 calories, 22g protein, 9g carbs, 0g fat)
75 grams mixed berries (42 calories, 1g protein, 10g carbs, 0g fat)
30 grams granola (150 calories, 4g protein, 27g carbs, 5g fat)

Grilled Chicken Salad with Brown Rice

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

227 grams grilled chicken breast (370 calories, 64g protein, 0g carbs, 8g fat)
60 grams mixed greens (10 calories, 1g protein, 2g carbs, 0g fat)
68 grams avocado (120 calories, 2g protein, 6g carbs, 11g fat)
30 grams vinaigrette dressing (100 calories, 0g protein, 2g carbs, 10g fat)
195 grams cooked brown rice (218 calories, 5g protein, 45g carbs, 1g fat)

Cottage Cheese Bowl with Walnuts

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

480 grams low-fat cottage cheese (206 calories, 28g protein, 8g carbs, 5g fat)
30 grams walnuts (196 calories, 5g protein, 4g carbs, 20g fat)

Preworkout Meal

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

240 ml cherry tart juice (120 calories, 0g protein, 30g carbs, 0g fat)

Steak with Broccoli and Sweet Potato

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

170 grams ribeye steak (450 calories, 46g protein, 0g carbs, 35g fat)
130 grams sweet potato (baked) (112 calories, 2g protein, 26g carbs, 0g fat)
156 grams steamed broccoli (55 calories, 4g protein, 11g carbs, 1g fat)

Protein Shake with Almond Milk

— kcal — protein — carbs — fat

Full meal nutrition not calculated for the current portions.

Eaten today

60 grams whey protein powder (240 calories, 48g protein, 6g carbs, 2g fat)
240 grams almond milk (30 calories, 1g protein, 1g carbs, 2.5g fat)
10 grams flaxseed (55 calories, 2g protein, 3g carbs, 4g fat)

Groceries

Shop section by section, with refrigerated and frozen items toward the end. Check items as you shop; expand notes for substitutions.

Grocery quantities per day, for 7 days, and for 10 days
In cart	Item	Daily amount	7 days	10 days
	Eggs Dairy Item notes Used in breakfast	2 large (0.44 lbs)	14 large (3.08 lbs)	20 large (4.41 lbs)
	Cheddar cheese Dairy Item notes Used in breakfast	28 g (0.06 lbs)	198 g (0.44 lbs)	280 g (0.62 lbs)
	Non-fat Greek yogurt Dairy Item notes Used in snack	245 g (0.54 lbs)	1715 g (3.79 lbs)	2,450 g (5.40 lbs)
	Low-fat cottage cheese Dairy Item notes Used in evening snack	480 g (1.06 lbs)	3360 g (7.41 lbs)	4,800 g (10.58 lbs)
	Almond milk Dairy Item notes Used in snack	240 g (0.53 lbs)	1680 g (3.70 lbs)	2,400 g (5.29 lbs)
	Rolled oats Grains Item notes Used in breakfast	90 g (0.20 lbs)	630 g (1.39 lbs)	900 g (1.98 lbs)
	Granola Grains Item notes Used in snack	30 g (0.07 lbs)	210 g (0.46 lbs)	300 g (0.66 lbs)
	Brown rice Grains Item notes Used in lunch	195 g (0.43 lbs)	1365 g (3.01 lbs)	1,950 g (4.30 lbs)
	Flaxseed Grains Item notes Used in snack	10 g (0.02 lbs)	70 g (0.15 lbs)	100 g (0.22 lbs)
	Mixed berries Produce Item notes Used in snack	75 g (0.17 lbs)	525 g (1.16 lbs)	750 g (1.65 lbs)
	Spinach Produce Item notes Used in breakfast	30 g (0.07 lbs)	210 g (0.46 lbs)	300 g (0.66 lbs)
	Banana Produce Item notes Used in breakfast	118 g (0.26 lbs)	826 g (1.82 lbs)	1,180 g (2.60 lbs)
	Mixed greens Produce Item notes Used in lunch	60 g (0.13 lbs)	420 g (0.93 lbs)	600 g (1.32 lbs)
	Avocado Produce Item notes Used in lunch	68 g (0.15 lbs)	476 g (1.05 lbs)	680 g (1.50 lbs)
	Broccoli Produce Item notes Used in dinner	156 g (0.34 lbs)	1092 g (2.41 lbs)	1,560 g (3.44 lbs)
	Sweet potato Produce Item notes Used in dinner	130 g (0.29 lbs)	910 g (2.01 lbs)	1,300 g (2.87 lbs)
	Grilled chicken breast Meat Item notes Used in lunch	227 g (0.50 lbs)	1590 g (3.50 lbs)	2,270 g (5.00 lbs)
	Ribeye steak Meat Item notes Used in dinner	170 g (0.38 lbs)	1190 g (2.62 lbs)	1,700 g (3.75 lbs)
	Whey protein powder Supplements Item notes Used in snack	60 g (0.13 lbs)	420 g (0.93 lbs)	600 g (1.32 lbs)
	Peanut butter Condiments Item notes Used in breakfast	32 g (0.07 lbs)	224 g (0.49 lbs)	320 g (0.71 lbs)
	Vinaigrette dressing Condiments Item notes Used in lunch	30 g (0.07 lbs)	210 g (0.46 lbs)	300 g (0.66 lbs)
	Walnuts Nuts Item notes Used in evening snack	30 g (0.07 lbs)	210 g (0.46 lbs)	300 g (0.66 lbs)
	Cherry tart juice Beverages Item notes Used in preworkout meal	240 ml (0.53 lbs)	1680 ml (3.70 lbs)	2,400 ml (5.29 lbs)

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