Reference

Default Meals & Snacks

These are the go-to meals and snacks with pre-calculated numbers. When a menu item links here, this is the full spec — serving size, prep details, and exactly what you're budgeting.

dinner_dining

Meals

2 Egg Omelet

Whisk 2 eggs with chopped onion, tomato, and peppers. Season well — this is key. Heat pan to level 3, add 1 tsp butter, then pour in eggs.

egg_alt

local_fire_department175 calfitness_center13g protein

Avocado Toast

½ avocado on a slice of whole wheat toast.

breakfast_dining

local_fire_department190 calfitness_center5g protein

Protein Shake

1 scoop protein powder, 1 cup almond milk. Top off your shaker with ice water.

blender

local_fire_department220 calfitness_center30g protein

Salad

Lettuce or spinach, cucumber, tomato, onion, peppers with 1 tbsp olive oil and lemon — or a light vinaigrette. Add a protein to make it a full meal.

eco

Base only — numbers do not include added protein.

local_fire_department140 calfitness_center2g protein

Cottage Cheese

½ cup cottage cheese with ⅛ cup diced fruit. Or grab Breakstone's single-serve containers.

restaurant

local_fire_department130 calfitness_center13g protein

Pizza

Any pizza — check the label and keep it to 1,000 calories total. Thin crust is the most budget-friendly choice.

local_pizza

Always check the label. Thin crust first.

local_fire_department1,000 calfitness_centervaries

Cheeseburger

1 frozen patty grilled (or equivalent), fat-free or Swiss cheese, whole wheat bun, raw or sautéed onions, tomato, pickle.

fastfood

local_fire_department450 calfitness_center32g protein

Greek Yogurt Bowl

1 cup vanilla Greek yogurt, handful of berries, ⅛ cup walnuts.

restaurant

local_fire_department330 calfitness_center22g protein

Pork Tenderloin

Roasted. 2 medallions.

dinner_dining

local_fire_department180 calfitness_center30g protein

apple

Snacks

Fruit

Banana, apple, peach, pear, 1 cup watermelon, or 1 cup berries.

nutrition

local_fire_department100 calfitness_center0g protein

Peanut Butter Rice Cake

1 tbsp peanut butter spread on a rice cake.

grain

local_fire_department130 calfitness_center5g protein

Large Dill Pickle

One large dill pickle.

restaurant

Sodium will show as a temporary bump on the scale — don't read into it.

local_fire_department10 calfitness_center0g protein

Popcorn

Air-popped or light microwave popcorn.

movie

local_fire_department150 calfitness_center5g protein