24 meals weighed out against 2,000 calories a day.
Breakfast 6 meals
-
504 kcal
Breakfast · 5 min
Kiwi and yoghurt crunch cup
Greek yoghurt · Kiwi fruit · Rolled oats · Almonds
- 27 gprotein
- 59 gcarbs
- 20 gfat
- 9 gfibre
25% of your calories27% of your protein
Weights and figures
Food Amount Cal Protein Greek yoghurt, full fat Yogurt, Greek, plain, whole milk 200 g 194 18 g Kiwi fruit Kiwifruit, green, raw 140 g about 2 kiwi 85 1.6 g Rolled oats (use certified gluten-free if needed) Cereals, oats, regular and quick, not fortified, dry 30 g 114 3.9 g Almonds Nuts, almonds 15 g 87 3.2 g Honey Honey 8 g about 0.5 tbsp 24 0 g -
504 kcal
Breakfast · 20 min
Shakshuka with wholegrain bread
Tomatoes · Eggs · Peppers · Onions
- 28 gprotein
- 42 gcarbs
- 26 gfat
- 9 gfibre
25% of your calories28% of your protein
Weights and figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 150 g about 3 egg 215 18.8 g Tomatoes, chopped or crushed (canned) Tomatoes, crushed, canned 250 g 80 4.1 g Onions Onions, raw 50 g 20 0.6 g Peppers (bell) Peppers, sweet, red, raw 80 g 21 0.8 g Olive oil Oil, olive, salad or cooking 10 g about 0.5 tbsp 88 0 g Wholegrain bread Bread, whole-wheat, commercially prepared 32 g about 1 slice 81 4 g -
535 kcal
Breakfast · 10 min
Avocado and egg toast
Eggs · Avocado · Wholegrain bread · Tomatoes
- 28 gprotein
- 45 gcarbs
- 28 gfat
- 12 gfibre
27% of your calories28% of your protein
Weights and figures
Food Amount Cal Protein Wholegrain bread Bread, whole-wheat, commercially prepared 80 g about 2.5 slice 202 10 g Avocado Avocados, raw, all commercial varieties 88 g 141 1.8 g Eggs Egg, whole, raw, fresh 125 g about 2.5 egg 179 15.7 g Tomatoes (incl. cherry) Tomatoes, red, ripe, raw, year round average 75 g 14 0.7 g -
450 kcal
Breakfast · 10 min
Scrambled eggs on wholegrain toast with spinach
Eggs · Tomatoes · Wholegrain bread · Spinach
- 29 gprotein
- 33 gcarbs
- 22 gfat
- 6 gfibre
23% of your calories29% of your protein
Weights and figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 150 g about 3 egg 215 18.8 g Wholegrain bread Bread, whole-wheat, commercially prepared 64 g about 2 slice 161 8 g Butter Butter, salted 7 g about 0.5 tbsp 50 0.1 g Spinach Spinach, raw 40 g 9 1.1 g Tomatoes (incl. cherry) Tomatoes, red, ripe, raw, year round average 80 g 14 0.7 g -
506 kcal
Breakfast · 5 min
Soy protein overnight oats with blueberries
Soy milk · Blueberries · Rolled oats · Soy protein powder
- 31 gprotein
- 72 gcarbs
- 12 gfat
- 13 gfibre
25% of your calories31% of your protein
Weights and figures
Food Amount Cal Protein Rolled oats (use certified gluten-free if needed) Cereals, oats, regular and quick, not fortified, dry 50 g 190 6.6 g Soy milk Soymilk, original and vanilla, unfortified 250 g 135 8.2 g Soy protein powder (plant based) Beverages, Protein powder soy based 25 g about 1 scoop 97 13.9 g Blueberries Blueberries, raw 80 g 46 0.6 g Chia seeds Seeds, chia seeds, dried 8 g about 0.5 tbsp 39 1.3 g -
452 kcal
Breakfast · 5 min
Raspberry protein smoothie bowl
Soy milk · Bananas · Raspberries · Soy protein powder
- 30 gprotein
- 62 gcarbs
- 11 gfat
- 14 gfibre
23% of your calories30% of your protein
Weights and figures
Food Amount Cal Protein Soy protein powder (plant based) Beverages, Protein powder soy based 30 g about 1 scoop 116 16.7 g Soy milk Soymilk, original and vanilla, unfortified 300 g 162 9.8 g Bananas Bananas, raw 100 g about 1 banana 89 1.1 g Raspberries Raspberries, raw 80 g 42 1 g Ground flaxseed Seeds, flaxseed 8 g about 1 tbsp 43 1.5 g
Lunch 6 meals
-
596 kcal
Lunch · 10 min
Quinoa and edamame salad
Quinoa · Edamame · Cucumber · Carrots
- 30 gprotein
- 72 gcarbs
- 24 gfat
- 16 gfibre
30% of your calories30% of your protein
Weights and figures
Food Amount Cal Protein Quinoa (cooked weight) Quinoa, cooked 225 g 270 9.9 g Edamame (shelled, frozen) Edamame, frozen, prepared 125 g 151 14.9 g Carrots Carrots, raw 75 g 31 0.7 g Cucumber Cucumber, with peel, raw 100 g 15 0.7 g Sesame oil Oil, sesame, salad or cooking 6 g about 1 tsp 53 0 g Lemon or lime juice Lemon juice, raw 13 g about 1 tbsp 3 0 g Pumpkin seeds Seeds, pumpkin and squash seed kernels, dried 13 g 73 3.9 g -
581 kcal
Lunch · 10 min
Lentil and feta salad
Lentils · Peppers · Cucumber · Feta cheese
- 31 gprotein
- 63 gcarbs
- 25 gfat
- 22 gfibre
29% of your calories31% of your protein
Weights and figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 250 g 290 22.6 g Feta cheese Cheese, feta 50 g 133 7.1 g Peppers (bell) Peppers, sweet, red, raw 100 g 26 1 g Cucumber Cucumber, with peel, raw 100 g 15 0.7 g Olive oil Oil, olive, salad or cooking 13 g about 1 tbsp 115 0 g Lemon or lime juice Lemon juice, raw 13 g about 1 tbsp 3 0 g -
573 kcal
Lunch · 25 min
Lentil and roast sweet potato bowl
Lentils · Sweet potato · Kale · Tahini
- 31 gprotein
- 96 gcarbs
- 10 gfat
- 30 gfibre
29% of your calories31% of your protein
Weights and figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 250 g 290 22.6 g Sweet potato (baked) Sweet potato, cooked, baked in skin, flesh, without salt 188 g 169 3.8 g Kale Kale, raw 63 g 22 1.8 g Tahini Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 15 g about 1 tbsp 89 2.6 g Lemon or lime juice Lemon juice, raw 13 g about 1 tbsp 3 0 g -
655 kcal
Lunch · 12 min
Egg fried rice with peas and carrots
Brown rice · Eggs · Peas · Carrots
- 29 gprotein
- 87 gcarbs
- 21 gfat
- 11 gfibre
33% of your calories29% of your protein
Weights and figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 125 g about 2.5 egg 179 15.7 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 250 g 308 6.9 g Peas (frozen) Peas, green, frozen, cooked, boiled, drained, without salt 100 g 78 5.2 g Carrots Carrots, raw 75 g 31 0.7 g Soy sauce (tamari if gluten-free) Soy sauce made from soy and wheat (shoyu) 13 g about 1 tbsp 7 1.1 g Sesame oil Oil, sesame, salad or cooking 6 g about 1 tsp 53 0 g -
558 kcal
Lunch · 12 min
Egg and hummus open sandwich
Eggs · Cucumber · Wholegrain bread · Tomatoes
- 32 gprotein
- 51 gcarbs
- 26 gfat
- 10 gfibre
28% of your calories32% of your protein
Weights and figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 125 g about 2.5 egg 179 15.7 g Hummus Hummus, commercial 63 g 149 4.9 g Wholegrain bread Bread, whole-wheat, commercially prepared 80 g about 2.5 slice 202 10 g Cucumber Cucumber, with peel, raw 100 g 15 0.7 g Tomatoes (incl. cherry) Tomatoes, red, ripe, raw, year round average 75 g 14 0.7 g -
632 kcal
Lunch · 20 min
Lentil and tomato soup with wholegrain bread
Lentils · Tomatoes · Carrots · Wholegrain bread
- 35 gprotein
- 103 gcarbs
- 12 gfat
- 30 gfibre
32% of your calories35% of your protein
Weights and figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 250 g 290 22.6 g Carrots Carrots, raw 80 g 33 0.7 g Onions Onions, raw 50 g 20 0.6 g Garlic Garlic, raw 6 g about 2 clove 9 0.4 g Olive oil Oil, olive, salad or cooking 8 g about 0.5 tbsp 71 0 g Tomatoes, chopped or crushed (canned) Tomatoes, crushed, canned 150 g 48 2.5 g Wholegrain bread Bread, whole-wheat, commercially prepared 64 g about 2 slice 161 8 g
Dinner 6 meals
-
758 kcal
Dinner · 25 min
Lentil bolognese with wholewheat pasta
Lentils · Tomato pasta sauce · Wholewheat pasta · Carrots
- 35 gprotein
- 124 gcarbs
- 16 gfat
- 30 gfibre
38% of your calories35% of your protein
Weights and figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 200 g 232 18 g Tomato pasta sauce Sauce, pasta, spaghetti/marinara, ready-to-serve 200 g 100 2.8 g Onions Onions, raw 50 g 20 0.6 g Carrots Carrots, raw 60 g 25 0.6 g Wholewheat pasta (cooked weight) Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 180 g 286 10.5 g Parmesan, grated Cheese, parmesan, grated 10 g 42 2.8 g Olive oil Oil, olive, salad or cooking 6 g about 0.5 tbsp 53 0 g -
775 kcal
Dinner · 25 min
Two-bean vegan chilli with rice
Tomatoes · Kidney beans · Brown rice · Black beans
- 33 gprotein
- 141 gcarbs
- 12 gfat
- 31 gfibre
39% of your calories33% of your protein
Weights and figures
Food Amount Cal Protein Kidney beans, canned Beans, kidney, red, mature seeds, canned, solids and liquids 188 g 152 9.8 g Black beans (cooked, or canned and drained) Beans, black, mature seeds, cooked, boiled, without salt 125 g 165 11.1 g Tomatoes, chopped or crushed (canned) Tomatoes, crushed, canned 313 g 100 5.1 g Onions Onions, raw 75 g 30 0.8 g Peppers (bell) Peppers, sweet, red, raw 100 g 26 1 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 188 g 231 5.2 g Olive oil Oil, olive, salad or cooking 8 g about 0.5 tbsp 71 0 g -
766 kcal
Dinner · 12 min
Egg and vegetable fried rice
Brown rice · Eggs · Peas · Carrots
- 38 gprotein
- 92 gcarbs
- 27 gfat
- 12 gfibre
38% of your calories38% of your protein
Weights and figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 188 g about 4 egg 269 23.6 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 250 g 308 6.9 g Peas (frozen) Peas, green, frozen, cooked, boiled, drained, without salt 100 g 78 5.2 g Carrots Carrots, raw 75 g 31 0.7 g Onions Onions, raw 50 g 20 0.6 g Soy sauce (tamari if gluten-free) Soy sauce made from soy and wheat (shoyu) 15 g about 1 tbsp 8 1.2 g Sesame oil Oil, sesame, salad or cooking 6 g about 1 tsp 53 0 g -
651 kcal
Dinner · 35 min
Lentil shepherd's pie
Lentils · Potatoes · Tomatoes · Carrots
- 32 gprotein
- 120 gcarbs
- 8 gfat
- 30 gfibre
33% of your calories32% of your protein
Weights and figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 220 g 255 19.8 g Carrots Carrots, raw 80 g 33 0.7 g Peas (frozen) Peas, green, frozen, cooked, boiled, drained, without salt 60 g 47 3.1 g Onions Onions, raw 50 g 20 0.6 g Tomatoes, chopped or crushed (canned) Tomatoes, crushed, canned 120 g 38 2 g Potatoes (baked or boiled) Potatoes, baked, flesh and skin, without salt 220 g 205 5.5 g Olive oil Oil, olive, salad or cooking 6 g about 0.5 tbsp 53 0 g -
609 kcal
Dinner · 20 min
Tofu and spinach coconut curry with rice
Firm tofu · Brown rice · Tomatoes · Coconut milk
- 32 gprotein
- 53 gcarbs
- 35 gfat
- 9 gfibre
30% of your calories32% of your protein
Weights and figures
Food Amount Cal Protein Firm tofu Tofu, raw, firm, prepared with calcium sulfate 135 g 194 23.3 g Coconut milk (canned) Nuts, coconut milk, canned (liquid expressed from grated meat and water) 75 g 148 1.5 g Tomatoes, chopped or crushed (canned) Tomatoes, crushed, canned 113 g 36 1.9 g Spinach Spinach, raw 60 g 14 1.7 g Onions Onions, raw 38 g 15 0.4 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 128 g 157 3.5 g Olive oil Oil, olive, salad or cooking 5 g about 0.5 tbsp 44 0 g -
672 kcal
Dinner · 20 min
Black bean burgers on wholegrain bread
Black beans · Wholegrain bread · Tomatoes · Avocado
- 30 gprotein
- 101 gcarbs
- 19 gfat
- 27 gfibre
34% of your calories30% of your protein
Weights and figures
Food Amount Cal Protein Black beans (cooked, or canned and drained) Beans, black, mature seeds, cooked, boiled, without salt 180 g 238 15.9 g Rolled oats (use certified gluten-free if needed) Cereals, oats, regular and quick, not fortified, dry 30 g 114 3.9 g Onions Onions, raw 40 g 16 0.4 g Wholegrain bread Bread, whole-wheat, commercially prepared 64 g about 2 slice 161 8 g Avocado Avocados, raw, all commercial varieties 50 g 80 1 g Tomatoes (incl. cherry) Tomatoes, red, ripe, raw, year round average 60 g 11 0.5 g Olive oil Oil, olive, salad or cooking 6 g about 0.5 tbsp 53 0 g
Snack 6 meals
-
211 kcal
Snack · 25 min
Roasted spiced chickpeas
Chickpeas · Olive oil
- 8 gprotein
- 27 gcarbs
- 8 gfat
- 8 gfibre
11% of your calories8% of your protein
Weights and figures
Food Amount Cal Protein Chickpeas, canned (drained) Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 120 g 167 8.5 g Olive oil Oil, olive, salad or cooking 5 g about 0.5 tbsp 44 0 g -
205 kcal
Snack · 2 min
Soy yoghurt with chia and blueberries
Soy yoghurt · Blueberries · Chia seeds
- 7 gprotein
- 31 gcarbs
- 6 gfat
- 5 gfibre
10% of your calories7% of your protein
Weights and figures
Food Amount Cal Protein Soy yoghurt, plain SILK Plain soy yogurt 200 g 132 5.3 g Chia seeds Seeds, chia seeds, dried 8 g about 0.5 tbsp 39 1.3 g Blueberries Blueberries, raw 60 g 34 0.4 g -
206 kcal
Snack · 2 min
Almonds and an orange
Oranges · Almonds
- 7 gprotein
- 21 gcarbs
- 13 gfat
- 6 gfibre
10% of your calories7% of your protein
-
185 kcal
Snack · 1 min
Grapes and cheddar
Grapes · Cheddar cheese
- 7 gprotein
- 22 gcarbs
- 9 gfat
- 1 gfibre
9% of your calories7% of your protein
Weights and figures
Food Amount Cal Protein Grapes Grapes, red or green (European type, such as Thompson seedless), raw 120 g 83 0.9 g Cheddar cheese Cheese, cheddar, sharp, sliced 25 g 103 6.1 g -
217 kcal
Snack · 1 min
Banana with pumpkin seeds
Bananas · Pumpkin seeds
- 7 gprotein
- 29 gcarbs
- 10 gfat
- 4 gfibre
11% of your calories7% of your protein
Weights and figures
Food Amount Cal Protein Bananas Bananas, raw 118 g about 1 banana 105 1.3 g Pumpkin seeds Seeds, pumpkin and squash seed kernels, dried 20 g 112 6 g -
228 kcal
Snack · 10 min
Peanut butter oat bites
Rolled oats · Peanut butter · Raisins · Honey
- 7 gprotein
- 33 gcarbs
- 9 gfat
- 3 gfibre
11% of your calories7% of your protein
Weights and figures
Food Amount Cal Protein Rolled oats (use certified gluten-free if needed) Cereals, oats, regular and quick, not fortified, dry 23 g 87 3 g Peanut butter Peanut butter, smooth style, without salt 15 g about 1 tbsp 90 3.3 g Honey Honey 6 g about 0.5 tbsp 18 0 g Raisins Raisins, golden, seedless 11 g 33 0.4 g
Every calorie and gram on this page is computed from published values in USDA FoodData Central, and each food links to the entry it was taken from. These are measured compositions, not tested recipes: nobody has cooked them for you.
Where the numbers come from
Every food in the library was matched to a row in USDA FoodData Central, the United States Department of Agriculture’s food composition database, using the SR Legacy dataset. That dataset is in the public domain and is the reference most nutrition labelling and research in the English-speaking world traces back to.
A food’s entry gives its energy, protein, carbohydrate, fat and fibre per 100 grams. A meal’s figures are those values multiplied by the weight of each food in it and added up. There is no estimate anywhere in that chain, and no step where a number was chosen because it looked right. Open any meal’s list and the food names are links: follow one and you land on the exact row, with the same figures this page used.
Two things worth knowing about the source. USDA figures are averages across samples, so a real chicken breast will not match its row to the decimal, and cooked weights differ from raw weights, which is why the library says which it means. Neither affects whether a meal is close to your target, and both are why the figures are shown as whole numbers rather than to two decimal places they do not earn.
How the portions are worked out
Each meal has a fixed composition. To fit it to your target, the tool works out what share of a day that meal is, and scales the whole meal by one multiplier so its calories land on that share. Breakfast is treated as a quarter of the day, lunch a little under a third, dinner a little over, and a snack a tenth.
One multiplier, applied to everything in the meal at once. Scaling foods separately would let the tool hit any target by tripling the chicken and leaving the rest alone, and the number on the screen would be right while the plate it described was not. The multiplier moves in quarter steps, because nobody weighs out 237 grams of yoghurt, and it stops at double. Past that a meal has been stretched far enough that it no longer describes anything, so instead of stretching it the tool leaves it out. That is why widening the filters sometimes returns fewer meals rather than more.
The tool will not build a day under 1,200 calories for women or 1,500 for men. Those are the floors below which a diet is unlikely to meet basic nutrient needs without supervision, and a calculator is not supervision.
What this is not
These are compositions, not recipes. Nobody cooked them, photographed them or tested them, and the tool deliberately does not print a method, because printing one would imply somebody had. What it tells you is exactly this much of these foods comes to those figures. What to do with a bowl of yoghurt, berries and oats is not information you need from us. The picture on each card was generated from that list of foods and weights: it is an illustration of what the composition might look like, not a photograph of a meal anyone made, and each picture says so in its own alt text and file metadata.
It is also not a diet plan and not advice. It does not know your medical history, your medication, whether you are pregnant, or anything else that decides what you should be eating. A dietitian does. If you have a condition that food affects, take your target to one before you take it to a calculator.
Work out your numbers first
If you do not know what to put in the two boxes, the calorie calculator gives you a daily figure from your height, weight, age and activity, and the protein calculator gives you a gram target from your weight and what you are training for. Both explain where their formulas come from. Bring the two numbers back here.