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MACROS
We know that Macros are an important part of keeping up a healthy lifestyle. Knowledge is power.
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The calorie Calculator and Protein Calculator are here to help inform you of what your body needs.
MEAL MACRO CALCULATOR
PROTEIN MACROS
CHICKEN BREAST
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 47 | 1 | 0 | 0 | 0 | 9 |
2 | 56.7 | 94 | 2 | 0 | 0 | 0 | 18 |
3 | 85.05 | 141 | 3 | 0 | 0 | 0 | 27 |
4 | 113.4 | 188 | 4 | 0 | 0 | 0 | 36 |
5 | 141.75 | 235 | 5 | 0 | 0 | 0 | 45 |
6 | 170.1 | 282 | 6 | 0 | 0 | 0 | 54 |
7 | 198.45 | 329 | 7 | 0 | 0 | 0 | 63 |
8 | 226.8 | 376 | 8 | 0 | 0 | 0 | 72 |
9 | 255.15 | 423 | 9 | 0 | 0 | 0 | 81 |
10 | 283.5 | 470 | 10 | 0 | 0 | 0 | 90 |
CHICKEN THIGH
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 62 | 3.7 | 0 | 0 | 0 | 7.4 |
2 | 56.7 | 124 | 7.4 | 0 | 0 | 0 | 14.8 |
3 | 85.05 | 186 | 11.1 | 0 | 0 | 0 | 22.2 |
4 | 113.4 | 248 | 14.8 | 0 | 0 | 0 | 29.6 |
5 | 141.75 | 310 | 18.5 | 0 | 0 | 0 | 37 |
6 | 170.1 | 372 | 22.2 | 0 | 0 | 0 | 44.4 |
7 | 198.45 | 434 | 25.9 | 0 | 0 | 0 | 51.8 |
8 | 226.8 | 496 | 29.6 | 0 | 0 | 0 | 59.2 |
9 | 255.15 | 558 | 33.3 | 0 | 0 | 0 | 66.6 |
10 | 283.5 | 620 | 37 | 0 | 0 | 0 | 74 |
GROUND TURKEY 90/10
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 41 | 1.1 | 0 | 0 | 0 | 8.1 |
2 | 56.7 | 82 | 2.2 | 0 | 0 | 0 | 16.2 |
3 | 85.05 | 123 | 3.3 | 0 | 0 | 0 | 24.3 |
4 | 113.4 | 164 | 4.4 | 0 | 0 | 0 | 32.4 |
5 | 141.75 | 205 | 5.5 | 0 | 0 | 0 | 40.5 |
6 | 170.1 | 246 | 6.6 | 0 | 0 | 0 | 48.6 |
7 | 198.45 | 287 | 7.7 | 0 | 0 | 0 | 56.7 |
8 | 226.8 | 328 | 8.8 | 0 | 0 | 0 | 64.8 |
9 | 255.15 | 369 | 9.9 | 0 | 0 | 0 | 72.9 |
10 | 283.5 | 410 | 11 | 0 | 0 | 0 | 81 |
GROUND CHICKEN BREAST 97/3
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 34 | 0.7 | 0 | 0 | 0 | 7.6 |
2 | 56.7 | 68 | 1.4 | 0 | 0 | 0 | 15.2 |
3 | 85.05 | 102 | 2.1 | 0 | 0 | 0 | 22.8 |
4 | 113.4 | 136 | 2.8 | 0 | 0 | 0 | 30.4 |
5 | 141.75 | 170 | 3.5 | 0 | 0 | 0 | 38 |
6 | 170.1 | 204 | 4.2 | 0 | 0 | 0 | 45.6 |
7 | 198.45 | 238 | 4.9 | 0 | 0 | 0 | 53.2 |
8 | 226.8 | 272 | 5.6 | 0 | 0 | 0 | 60.8 |
9 | 225.15 | 306 | 6.3 | 0 | 0 | 0 | 68.4 |
10 | 283.5 | 340 | 7 | 0 | 0 | 0 | 76 |
TRI-TIP STEAK
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 58 | 3.1 | 0 | 0 | 0 | 8.2 |
2 | 56.7 | 116 | 6.2 | 0 | 0 | 0 | 16.4 |
3 | 85.05 | 174 | 9.3 | 0 | 0 | 0 | 24.6 |
4 | 113.4 | 232 | 12.4 | 0 | 0 | 0 | 32.8 |
5 | 141.75 | 290 | 15.5 | 0 | 0 | 0 | 41 |
6 | 170.1 | 348 | 18.6 | 0 | 0 | 0 | 49.2 |
7 | 198.45 | 406 | 21.7 | 0 | 0 | 0 | 57.4 |
8 | 226.8 | 464 | 24.8 | 0 | 0 | 0 | 65.6 |
9 | 255.15 | 522 | 27.9 | 0 | 0 | 0 | 73.8 |
10 | 283.5 | 580 | 31 | 0 | 0 | 0 | 82 |
GROUND BEEF 80/20
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 75 | 5 | 0 | 0 | 0 | 7 |
2 | 56.7 | 150 | 10 | 0 | 0 | 0 | 14 |
3 | 85.05 | 225 | 15 | 0 | 0 | 0 | 21 |
4 | 113.4 | 300 | 20 | 0 | 0 | 0 | 28 |
5 | 141.75 | 375 | 25 | 0 | 0 | 0 | 35 |
6 | 170.1 | 450 | 30 | 0 | 0 | 0 | 42 |
7 | 198.45 | 525 | 35 | 0 | 0 | 0 | 49 |
8 | 226.8 | 600 | 40 | 0 | 0 | 0 | 56 |
9 | 255.15 | 675 | 45 | 0 | 0 | 0 | 63 |
10 | 283.5 | 750 | 50 | 0 | 0 | 0 | 70 |
BISON PATTIES
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 50 | 2.4 | 0 | 0 | 0 | 7.9 |
2 | 56.7 | 100 | 4.8 | 0 | 0 | 0 | 15.8 |
3 | 85.05 | 150 | 7.2 | 0 | 0 | 0 | 23.7 |
4 | 113.4 | 200 | 9.6 | 0 | 0 | 0 | 31.6 |
5 | 141.75 | 250 | 12 | 0 | 0 | 0 | 39.5 |
6 | 170.1 | 300 | 14.4 | 0 | 0 | 0 | 47.4 |
7 | 198.45 | 350 | 16.8 | 0 | 0 | 0 | 55.3 |
8 | 226.8 | 400 | 19.2 | 0 | 0 | 0 | 63.2 |
9 | 255.15 | 450 | 21.6 | 0 | 0 | 0 | 71.1 |
10 | 283.5 | 500 | 24 | 0 | 0 | 0 | 79 |
PORK TENDERLOIN
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 48 | 1.5 | 0 | 0 | 0 | 8.1 |
2 | 56.7 | 96 | 3 | 0 | 0 | 0 | 16.2 |
3 | 85.05 | 144 | 4.5 | 0 | 0 | 0 | 24.3 |
4 | 113.4 | 192 | 6 | 0 | 0 | 0 | 32.4 |
5 | 141.75 | 240 | 7.5 | 0 | 0 | 0 | 40.5 |
6 | 170.1 | 288 | 9 | 0 | 0 | 0 | 48.6 |
7 | 198.45 | 336 | 10.5 | 0 | 0 | 0 | 56.7 |
8 | 226.8 | 384 | 12 | 0 | 0 | 0 | 64.8 |
9 | 255.15 | 432 | 13.5 | 0 | 0 | 0 | 72.9 |
10 | 283.5 | 480 | 15 | 0 | 0 | 0 | 81 |
SHRIMP
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 30 | 0.5 | 0 | 0 | 0 | 6 |
2 | 56.7 | 60 | 1 | 0 | 0 | 0 | 12 |
3 | 85.05 | 90 | 1.5 | 0 | 0 | 0 | 18 |
4 | 113.4 | 120 | 2 | 0 | 0 | 0 | 24 |
5 | 141.75 | 150 | 2.5 | 0 | 0 | 0 | 30 |
6 | 170.1 | 180 | 3 | 0 | 0 | 0 | 36 |
7 | 198.45 | 210 | 3.5 | 0 | 0 | 0 | 42 |
8 | 226.8 | 240 | 4 | 0 | 0 | 0 | 48 |
9 | 225.15 | 270 | 4.5 | 0 | 0 | 0 | 54 |
10 | 283.5 | 300 | 5 | 0 | 0 | 0 | 60 |
TILAPIA
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 36 | 0.7 | 0 | 0 | 0 | 7.5 |
2 | 56.7 | 72 | 1.4 | 0 | 0 | 0 | 15 |
3 | 85.05 | 108 | 2.1 | 0 | 0 | 0 | 22.5 |
4 | 113.4 | 144 | 2.8 | 0 | 0 | 0 | 30 |
5 | 141.75 | 180 | 3.5 | 0 | 0 | 0 | 37.5 |
6 | 170.1 | 216 | 4.2 | 0 | 0 | 0 | 45 |
7 | 198.45 | 252 | 4.9 | 0 | 0 | 0 | 52.5 |
8 | 226.8 | 288 | 5.6 | 0 | 0 | 0 | 60 |
9 | 255.15 | 324 | 6.3 | 0 | 0 | 0 | 67.5 |
10 | 283.5 | 360 | 7 | 0 | 0 | 0 | 75 |
SALMON
OUNCES | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 28.35 | 55 | 3.2 | 0 | 0 | 0 | 6.5 |
2 | 56.7 | 110 | 6.4 | 0 | 0 | 0 | 13 |
3 | 85.05 | 165 | 9.6 | 0 | 0 | 0 | 19.5 |
4 | 113.4 | 220 | 12.8 | 0 | 0 | 0 | 26 |
5 | 141.75 | 275 | 16 | 0 | 0 | 0 | 32.5 |
6 | 170.1 | 330 | 19.2 | 0 | 0 | 0 | 39 |
7 | 198.45 | 385 | 22.4 | 0 | 0 | 0 | 45.5 |
8 | 226.8 | 440 | 25.6 | 0 | 0 | 0 | 52 |
9 | 255.15 | 495 | 28.8 | 0 | 0 | 0 | 58.5 |
10 | 283.5 | 550 | 32 | 0 | 0 | 0 | 65 |
CARB MACROS
WHITE RICE
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1/2 | 56.7 | 84.5 | 0.15 | 18.5 | 0.3 | 0.05 | 1.75 |
1 | 113.4 | 169 | 0.3 | 37 | 0.6 | 0.1 | 3.5 |
BROWN RICE
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1/2 | 56.7 | 86 | 0.6 | 18 | 0.9 | 0.15 | 1.8 |
1 | 113.4 | 172 | 1.2 | 36 | 1.8 | 0.3 | 3.6 |
CAULIFLOWER RICE
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1/2 | 56.7 | 13.5 | 0.15 | 2.65 | 1.05 | 1.2 | 1.05 |
1 | 113.4 | 27 | 0.3 | 5.3 | 2.1 | 2.4 | 2.1 |
RED POTATO
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1/2 | 56.7 | 54 | 0.15 | 12 | 1.2 | 0.85 | 1.3 |
1 | 113.4 | 108 | 0.3 | 24 | 2.4 | 1.7 | 2.6 |
SWEET POTATO
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1/2 | 56.7 | 51.5 | 0.1 | 12 | 1.9 | 3.7 | 1.15 |
1 | 113.4 | 103 | 0.2 | 24 | 3.8 | 7.4 | 2.3 |
PENNE PASTA
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 113.4 | ||||||
1/2 | 56.7 |
VEGGIE MACROS
MEDLEY
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 130 | 59 | 0.2 | 13 | 4 | 5 | 2 |
BROCCOLI
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 91 | 31 | 0.3 | 6 | 2.4 | 1.5 | 2.5 |
SPINACH
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGARS (g) | FIBER (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 30 | 7 | 0.1 | 1.1 | 0.1 | 0.7 | 0.9 |
YELLOW CORN
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 165 | 155 | 2 | 30 | 3.5 | 5 | 4.5 |
CUT GREEN BEANS
CUP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGARS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|
1 | 110 | 31 | 0.1 | 7 | 3.4 | 3.3 | 1.8 |
FLAVOR MACROS
INFERNO
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | PROTEIN (g) |
|---|---|---|---|---|---|
1 | 0.8 | 0 | 0 | 0 | 0 |
MESQUITE (DRY RUB)
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | PROTEIN (g) |
|---|---|---|---|---|---|
1 | 0.8 | 0 | 0 | 0 | 0 |
BBQ SAUCE (NHFCS)
TBSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
2 | 35 | 60 | 0 | 13 | 11 | 0 |
LEMON PEPPER
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 0.9 | 0 | 0 | 0 | 0 | 0 |
GARLIC HERB (NO SALT)
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARB (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 0.7 | 0 | 0 | 1 | 0 | 0 |
TERIYAKI
1 TBSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 19 | 40 | 0 | 8 | 6 | 1 |
CHILI SAUCE w/ LIQUID AMINOS (SPICY)
1 TBSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 19 | 40 | 0 | 8 | 6 | 1 |
BUFFALO
1 TBSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 19 | 40 | 0 | 8 | 6 | 1 |
SALT, PEPPER, GARLIC BLEND
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 0.8 | 0 | 0 | 0 | 0 | 0 |
TACO
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 1.3 | 0 | 0 | 1 | 0 | 0 |
PLAIN
1/4 TSP | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
1 | 0 | 0 | 0 | 0 | 0 | 0 |
BREAKFAST MEALS
Loco Moco
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
White Rice | 4 oz. | 113.4 | 169 | 0.3 | 37 | 0.6 | 0.1 | 3.5 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Mushrooms | 1 cup | 70 | 15 | 0.2 | 2.3 | 0.7 | 1.4 | 2.2 |
Whole Egg Medium Size | 1 egg | 44 | 67.5 | 4.75 | 0.75 | 0 | 0.75 | 5.75 |
Salt, Pepper, Garlic Blend | 1/4 tsp | 0.8 | 0 | 0 | 0 | 0 | 0 | 0 |
Healthy Gravy | 1/4 cup | 33 | 0.5 | 4 | 0.5 | 1 | 0.5 | |
Ground Beef Patty | 4 oz. | 113.4 | 300 | 20 | 0 | 0 | 0 | 28 |
TOTAL | 501.6 | 648.5 | 25.95 | 59.05 | 4.5 | 10.05 | 41.75 |
Chicken and Protein Waffles
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Sugar-Free Syrup Packet | 1 packet | 40 | 10 | 0 | 5 | 0 | 0 | 0 |
(2) Waffles | 2 whole waffles | 76 | 300 | 12 | 44 | 5 | 9 | 20 |
4 oz. Chicken Breast | 4 oz. | 113.4 | 188 | 4 | 0 | 0 | 0 | 36 |
TOTAL | 229.4 | 498 | 16 | 49 | 5 | 9 | 56 |
Steak and Eggs Breakfast
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Spinach | 1 cup | 30 | 7 | 0.1 | 1.1 | 0.7 | 0.1 | 0.9 |
Cottage Hash Potatoes Seasoned | 5 oz. | 141 | 175 | 8.5 | 26 | 2 | 1 | 3 |
3 oz. Premium Tri-Tip Steak Seasoned | 3 oz. | 85.05 | 174 | 9.3 | 0 | 0 | 0 | 24.6 |
(2) Egg Whites | 1 cup | 243 | 117 | 0.5 | 1.6 | 0 | 0.3 | 26 |
TOTAL | 499.05 | 473 | 18.4 | 28.7 | 2.7 | 2.4 | 54.5 |
Egg White Breakfast Bowl
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
(3) Turkey Sausages Links | 3 links | 87.5 | 200 | 13.5 | 1.5 | 0 | 0 | 19.5 |
Cottage Hash Potatoes Seasoned | 5 oz. | 141 | 175 | 8.5 | 26 | 2 | 1 | 3 |
(2) Egg Whites | 1 cup | 243 | 117 | 0.5 | 1.6 | 0 | 1.3 | 26 |
TOTAL | 471.5 | 492 | 22.5 | 29.1 | 2 | 2.3 | 48.5 |
Keto Breakfast Bowl
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Monterey Jack Cheese | 1 cup | 28 | 106 | 8.6 | 0.2 | 0 | 0.1 | 6.9 |
(3) Turkey Sausages Links | 3 links | 87.5 | 200 | 13.5 | 1.5 | 0 | 0 | 19.5 |
Spinach | 1 cup | 30 | 7 | 0.1 | 1.1 | 0.7 | 0.1 | 0.9 |
(2) Egg Whites | 1 cup | 243 | 117 | 0.5 | 1.6 | 0 | 1.3 | 26 |
TOTAL | 388.5 | 430 | 22.7 | 4.4 | 0.7 | 1.5 | 53.3 |
Protein Flap Jacks w/Turkey Sausage
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Sugar-Free Syrup Packet | 1 packet | 40 | 10 | 0 | 5 | 1 | 1 | 1 |
(3) Turkey Sausages Links | 3 links | 87.5 | 200 | 13.5 | 1.5 | 0 | 0 | 19.5 |
(3) Flap Jacks | 3 flap jacks | 300 | 600 | 7.5 | 94.5 | 15 | 12 | 43.5 |
TOTAL | 427.5 | 810 | 21 | 101 | 15 | 12 | 63 |
Protein Waffles
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Sugar-Free Syrup Packet | 1 packet | 40 | 10 | 0 | 5 | 0 | 0 | 0 |
(1) Waffles | 1 whole waffle | 38 | 150 | 6 | 22 | 2.5 | 4.5 | 10 |
TOTAL | 78 | 160 | 6 | 27 | 2.5 | 4.5 | 10 |
Overnight Power Oats
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Mixed Berries | 1/2 cup | 70 | 35 | 0 | 8.5 | 2.5 | 4 | 0.5 |
Cinnamon | 1/2 tsp | 1.3 | 3.5 | 0.1 | 1 | 0.5 | 0 | 0 |
Chia Seeds | 1/2 tsp | 1 | 8 | 0.4 | 0 | 1 | 0 | 0 |
Vanilla Protein | 1/2 scoop | 20 | 40 | 1 | 2 | 0 | 0.5 | 6 |
Non-Fat Greek Yogurt | 1/3 cup | 80 | 35 | 0 | 2.5 | 0 | 3 | 7 |
1/2 cup of Oats | 1/2 cup | 40 | 155 | 2.5 | 28 | 4.5 | 1 | 5.5 |
Cashew Milk | 3/4 cup | 180 | 12.5 | 0.75 | 1.5 | 0 | 0 | 0.5 |
TOTAL | 392.3 | 289 | 4.75 | 43.5 | 8.5 | 8.5 | 19.5 |
Dry Oats
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Blue Berries | 2 oz. | 57 | 35 | 0 | 8 | 2 | 5 | 0 |
Honey | 1 oz. | 28.35 | 85 | 0 | 23 | 0 | 23 | 0.5 |
1 cup of Oats | 1 cup | 80 | 310 | 5 | 56 | 9 | 1 | 11 |
1/2 cup of Oats | 1/2 cup | 40 | 155 | 2.5 | 28 | 4.5 | 1 | 5.5 |
SIGNATRUE MEALS
Chicken Breast Keto Pizza
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Turkey Pepperoni | 2 oz. | 56 | 140 | 8 | 0 | 0 | 0 | 18 |
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
Marinara Sauce | 1/4 cup | 63 | 30 | 0 | 5 | 1.5 | 3 | 0 |
Ground Chicken Breast | 4 oz. | 113.4 | 136 | 2.8 | 0 | 0 | 0 | 30.4 |
TOTAL | 257.4 | 368.5 | 13.85 | 10.925 | 1.5 | 8.925 | 51.275 |
Salisbury Steak
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Mushrooms | 1 cup | 70 | 15 | 0.2 | 2.3 | 0.7 | 1.4 | 2.2 |
Red Potato | 4 oz. | 113.4 | 108 | 0.3 | 24 | 2.4 | 1.7 | 2.6 |
Broccoli Florets | 1 cup | 91 | 31 | 0.3 | 6 | 2.4 | 1.5 | 2.5 |
Healthy Gravy | 1/4 cup | 33 | 0.5 | 4 | 0.5 | 1 | 0.5 | |
Ground beef patty | 4 oz. | 113.4 | 300 | 20 | 0 | 0 | 0 | 28 |
TOTAL | 547.8 | 551 | 21.5 | 51.3 | 8.7 | 12.4 | 37.6 |
Korean Spicy Style Ribs
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Broccoli Florets | 1 cup | 91 | 31 | 0.3 | 6 | 2.4 | 1.5 | 2.5 |
White Rice | 4 oz. | 113.4 | 169 | 0.3 | 37 | 0.6 | 0.1 | 3.5 |
Chili Flakes | 1 tps | 2.5 | 8 | 0.3 | 1.4 | 0.6 | 0.1 | 0.4 |
Teriyaki | 1 tbsp | 19 | 40 | 0 | 8 | 0 | 6 | 1 |
(2) Short Ribs Cut Flanked Style | 8 oz. | 227 | 680 | 52 | 0 | 0 | 0 | 52 |
TOTAL | 452.9 | 928 | 52.9 | 52.4 | 3.6 | 7.7 | 59.4 |
Keto Style Korean Spicy Ribs
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
Broccoli Florets | 1 cup | 91 | 31 | 0.3 | 6 | 2.4 | 1.5 | 2.5 |
Spinach | 1 cup | 30 | 7 | 0.1 | 1.1 | 0.7 | 0.1 | 0.9 |
Chili Sauce w/Liquid Aminos (Spicy) | 1 tsp | 5 | 5 | 0 | 0 | 0 | 0 | 1 |
(2) Short Ribs Cut Flanked Style | 8 oz. | 227 | 680 | 52 | 0 | 0 | 0 | 52 |
TOTAL | 378 | 818.5 | 55.85 | 20.125 | 6.2 | 9.125 | 61.675 |
Korean BBQ Spicy Pork Tenderloin
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Broccoli Florets | 1 cup | 91 | 31 | 0.3 | 6 | 2.4 | 1.5 | 2.5 |
White Rice | 4 oz. | 113.4 | 169 | 0.3 | 37 | 0.6 | 0.1 | 3.5 |
Gochujang Sauce | 2 oz. | 37 | 70 | 1 | 15 | 6 | 14 | 0 |
Pork Tenderloin | 6 oz. | 170.1 | 288 | 9 | 0 | 0 | 0 | 48.6 |
TOTAL | 411.5 | 558 | 10.6 | 58 | 9 | 15.6 | 54.6 |
Veggie Chili with 4 oz. Protein
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
4 oz. Chicken Breast | 4 oz. | 113.4 | 188 | 4 | 0 | 0 | 0 | 36 |
Veggie Chili | 15 oz. | 425 | 340 | 2.5 | 51 | 12 | 10 | 20 |
Brown Rice | 4 oz. | 113.4 | 172 | 1.2 | 36 | 1.8 | 0.3 | 3.6 |
TOTAL | 651.8 | 700 | 7.7 | 87 | 13.8 | 10.3 | 59.6 |
Low Carb Ground Beef Tacos
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Hot Sauce Packet | 1 packet | 3.7 | 25 | 1 | 4 | 1 | 1.5 | 0 |
(2) Whole Wheat Tortilla | 2 tortillas | 70 | 184 | 5 | 30 | 4 | 1 | 6 |
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Cabbage Blend | 1 cup | 80 | 25.9 | 0.13 | 6.13 | 1.97 | 3.12 | 0.96 |
Taco Seasoning | 1/4 tsp | 1.3 | 0 | 0 | 1 | 0 | 0 | 0 |
(2) 4 oz. Ground Beef | 8 oz. | 226.8 | 600 | 40 | 0 | 0 | 0 | 56 |
TOTAL | 531.8 | 869.4 | 46.88 | 47.055 | 7.67 | 17.845 | 64.635 |
Low Carb Shrimp Mini Tacos
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Cabbage Blend | 1 cup | 80 | 25.9 | 0.13 | 6.13 | 1.97 | 3.12 | 0.96 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
Wheat Tortilla Small | 2 tortillas | 18 | 25 | 1.5 | 7 | 7 | 0 | 2 |
Taco Seasoning | 1/4 tsp | 1.3 | 0 | 0 | 1 | 0 | 0 | 0 |
(4) 2 oz. shrimp | 8 oz. | 226.8 | 240 | 4 | 0 | 0 | 0 | 48 |
TOTAL | 511.1 | 417.4 | 8.88 | 35.055 | 11.67 | 15.845 | 55.635 |
Low Carb Steak Mini Tacos
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Cabbage Blend | 1 cup | 80 | 25.9 | 0.13 | 6.13 | 1.97 | 3.12 | 0.96 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
Wheat Tortilla Small | 1 tortilla | 18 | 25 | 1.5 | 7 | 7 | 0 | 2 |
(4) 2 oz. Steak | 8 oz. | 226.8 | 464 | 24.8 | 0 | 0 | 0 | 65.6 |
TOTAL | 509.8 | 641.4 | 29.68 | 34.055 | 11.67 | 15.845 | 73.235 |
Low Carb Ground Beef Enchiladas
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
(2) 4 oz. Ground Beef | 8 oz. | 226.8 | 600 | 40 | 0 | 0 | 0 | 56 |
(2) Whole Wheat Tortilla | 1 tortilla | 35 | 92 | 2.5 | 15 | 2 | 0.5 | 3 |
Cabbage Blend | 1 cup | 80 | 25.9 | 0.13 | 6.13 | 1.97 | 3.12 | 0.96 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
JalapeƱos | 1 cup | 90 | 27 | 0.6 | 6.3 | 2.8 | 4.1 | 1.2 |
Red Enchilada Sauce | 1/4 cup | 60 | 25 | 0 | 4 | 1 | 1.5 | 1 |
TOTAL | 651.8 | 833.9 | 43.43 | 46.43 | 10.47 | 16.02 | 63.96 |
Low Carb Ground Chicken Breast Enchiladas
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
(2) 4 oz. Ground Chicken Breast | 8 oz. | 226.8 | 272 | 5.6 | 0 | 0 | 0 | 60.8 |
(2) Whole Wheat Tortilla | 1 tortilla | 35 | 92 | 2.5 | 15 | 2 | 0.5 | 3 |
Red Enchilada Sauce | 1/4 cup | 60 | 25 | 0 | 4 | 1 | 1.5 | 1 |
Jalapenos | 1 cup | 90 | 27 | 0.6 | 6.3 | 2.8 | 4.1 | 1.2 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Cabbage Blend | 1 cup | 80 | 25.9 | 0.13 | 6.13 | 1.97 | 3.12 | 0.96 |
TOTAL | 651.8 | 505.9 | 9.03 | 46.43 | 10.47 | 16.02 | 68.76 |
Chicken Breast Sandwich
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Real Mayonnaise Packet | .5 oz. | 11 | 85 | 9 | 0.5 | 0 | 0 | 0 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
Lettuce | 1 leaf | 1 | 0.02 | 0.2 | 0.1 | 0 | 0.02 | |
Dill Pickle | 1 cup | 9 | 4 | 0.1 | 1 | 0.2 | 0 | 0.3 |
Mustard | 1 tsp | 5 | 3 | 0.2 | 0.3 | 0.1 | 0.1 | 0.2 |
Garlic Herb (No Salt) | 1/4 tsp | 0.7 | 0 | 0 | 1 | 0 | 0 | 0 |
6 oz. Chicken Breast | 6 oz. | 170.1 | 282 | 6 | 0 | 0 | 0 | 54 |
(2) Slices of Sourdough Bread | 2 slices | 65 | 260 | 1 | 52 | 2 | 0 | 10 |
TOTAL | 445.8 | 761.5 | 19.57 | 75.925 | 5.1 | 12.825 | 69.195 |
Tri-Tip Steak Sandwich
Title | SERVING SIZE | GRAMS (g) | CALORIES | TOTAL FAT (g) | TOTAL CARBS (g) | FIBER (g) | SUGAR (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|---|---|
Real Mayonnaise Packet | .5 | 11 | 85 | 9 | 0.5 | 0 | 0 | 0 |
White Onions | 1 cup | 160 | 64 | 0.2 | 15 | 2.7 | 6.8 | 1.8 |
Monterey Jack Cheese | 1/4 cup | 25 | 62.5 | 3.05 | 5.925 | 0 | 5.925 | 2.875 |
Lettuce | 1 leaf | 1 | 0.02 | 0.2 | 0.1 | 0 | 0.02 | |
Dill Pickle | 1 cup | 9 | 4 | 0.1 | 1 | 0.2 | 0 | 0.3 |
Mustard | 1 tsp | 5 | 3 | 0.2 | 0.3 | 0.1 | 0.1 | 0.2 |
Garlic Herb (No Salt) | 1/4 tsp | 0.7 | 0 | 0 | 1 | 0 | 0 | 0 |
6 oz. Tri-Tip Steak | 6 oz. | 170.1 | 348 | 18.6 | 0 | 0 | 0 | 49.2 |
(2) Slices of Sourdough Bread | 2 slices | 65 | 260 | 1 | 52 | 2 | 0 | 10 |
TOTAL | 445.8 | 827.5 | 32.17 | 75.925 | 5.1 | 12.825 | 64.395 |
Disclaimer: Nutritional Information Accuracy
The nutritional information provided on this page is meticulously calculated based on precise portion sizes and specific cooking methods to ensure accuracy. Our commitment is to offer reliable macros based on the actual weight and cook type of each ingredient.
However, please be aware that while we make every effort to maintain consistency, there may be slight variations in portion sizes, potentially up to 0.5 ounces. These discrepancies can occur due to human error in the portioning process and are within an acceptable range of accuracy for nutritional calculations.
Keep in mind that our nutritional data is designed to be a helpful guide rather than a definitive authority. Individual nutritional needs and absorption can vary, so we recommend consulting with a healthcare provider or a registered dietitian for personalized dietary advice.
Allergen Warning: Our food may contain or come into contact with common allergens such as dairy, eggs, wheat, soybeans, tree nuts, peanuts, fish, shellfish, or wheat. If you have specific food allergies or sensitivities, please exercise caution and consider your individual health needs when relying on our nutritional data.
The information provided here is not intended as medical advice or to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional for advice on matters related to your health.
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