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.

Vegan 1500

Free of animal products.

Back

	Breakfast	Pro (g)	Carb (g)	Fat (g)	Calories

Oats, Steel Cut 1 serving, 1/4 cup 1.4 oz	7	29	3	170
Soymilk, Original 1 cup 8.1 fl.oz	8	7	3	80
Blueberries, raw .5 cup 5.1 oz	1	11		41
dotFIT VeganMV 1 1 Tablet
dotFIT Best Plant Protein - Vanilla .5 1 scoop 34g	11	4	1	65
Total:	27	51	7	356
Percent of Calories:	29.81%	52.8%	17.39%

	Lunch	Pro (g)	Carb (g)	Fat (g)	Calories

Kale, raw 2 cup, chopped 2.4 oz	4	13	1	67
Spinach, raw 2 cup 1.1 oz	2	2		14
Tangerines (Mandarin Oranges), raw 1 small, 2-1/4" dia 2.5 oz	1	9		37
Avocados, average all varieties, raw 1 oz 1 oz	1	2	4	45
Natural, Balsamic Vinaigrette 1 serving, 2 tablespoons 1.1 oz		2	10	100
Kidney Beans, Dark Red 1 serving, 1/2 cup 4.6 oz	7	22		100
Total:	15	50	15	363
Percent of Calories:	15.69%	49.02%	35.29%

	Afternoon Snack	Pro (g)	Carb (g)	Fat (g)	Calories

dotFIT Best Plant Protein - Vanilla 1 1 scoop 34g	21	8	3	130
Apples, raw, with Skin 1 small, 2-1/2" dia, approx 4 per lb 3.7 oz		15		55
Almonds, raw .5 serving, 23 whole kernels 1 oz	3	3	7	82
Total:	24	26	10	267
Percent of Calories:	33.86%	34.39%	31.75%

	Dinner	Pro (g)	Carb (g)	Fat (g)	Calories

Lime, fresh 1 wedge yields 0.2 fl.oz				1
Tofu, Firm 4 oz	9	3	5	93
Brown, Medium Grain, cooked .5 cup 6.9 oz	2	23	1	109
Black, boiled 1 cup 6.1 oz	15	41	1	227
Onions, boiled .25 cup 7.4 oz	1	5		23
Peppers, Sweet, Red, boiled .33 cup, strips or chopped 4.8 oz		3		12
Flaxseed .5 tablespoon 0.5 oz			7	60
Total:	27	75	14	525
Percent of Calories:	20.96%	54.59%	24.45%

Menu Totals:	93	202	46	1511
Percentage of Total Calories:	Pro: 24.1%	Carb: 49.08%	Fat: 26.82%

Other Nutrients: Saturated Fat 5% Sugar 44g Cholesterol mg Fiber 49g Calcium 762mg Sodium 973mg

Healthy Meal Plans

Choose your daily calorie target below to get started.

Vegan 1500

Get Your Fitness/Nutrition Advice!

Need Our Help?