Thanks for downloading this meal planning tool!
In order to use it, you need to be on a desktop or laptop.
You'll also need to make a copy and save it to your personal Google Drive (it won't work otherwise!)
Do this by clicking "File," then "Make a copy" from the menu (upper left hand corner of your screen).
Then go through the following steps to use your copy of the spreadsheet to plan your meals.
1. Make sure the formulas are all working by clicking the “Click Here to Clear Cells” button in the "Personal Information" tab.
2. When you first set up the meal plan, you’ll need to tell Google that it can trust the sheet. You’ll see a popup asking you to authorize the scripts in the spreadsheet. Click “Continue.”
3. Select the account you would like to use to edit the spreadsheet.
4. You’ll get a notification that the app isn’t verified. This just means that Google hasn’t personally reviewed all of the formulas in the spreadsheet, and it’s their way of covering their butts should something go
wrong. Don’t worry—everything in this sheet is safe, it won’t affect anything connected to your Google account, and you can delete it completely any time you want.
5. Select Advanced, and then click “Go to Meal Plan (unsafe).” This is just a precaution on Google’s part. The spreadsheet is completely safe.
6. You’ll see another popup asking if you want the meal plan tool to view and manage spreadsheets in Google Drive. This won’t affect any other spreadsheets or documents in your Google Drive—it’s just
saying that you allow all of the scripts in this spreadsheet to operate with you as the owner. Click “Allow.”
Once you finish all of these steps, you are the new owner of this spreadsheet.
Last but not least, read through the Meal Plan Tool Quickstart Guide found in the Meal Planning Tool Material folder to learn how to properly plan out your meals!
If you run into any problems or have any questions about making a copy, how to use this tool, or anything else fitness-related, feel free to shoot me an email at mike@muscleforlife.com. Oh, if
you like working out, gaining muscle and strength, and losing fat, scroll down and keep reading!
Want to learn more about how to use meal planning to get fitter, leaner, and stronger? Click here:
⇨ The Definitive Guide to Effective Meal Planning
Enjoy!
Mike
P.S. Want some help building your best body ever? Here are 4 ways I can assist whenever you’re ready:
1) Want to be your own coach? Read one of my bestselling books for men and women:
And want to get one of my audiobooks for free?
Click here to learn how ⇒ https://geni.us/MikeSSYTA
2) Want personalized help? Check out my custom meal plan and VIP one-on-one coaching services:
Custom meal plan ⇒ https://geni.us/MikeSSYTCMP
One-on-one coaching ⇒ https://geni.us/MikeSSYTVIP
3) Want an easy boost? Add a couple of my science-based supplements to your regimen:
Protein powder ⇒ https://geni.us/MikeSSYTL1
Pre-workout ⇒ https://geni.us/MikeSSYTL2
Fat burner ⇒ https://geni.us/MikeSSYTL3
4) Want a free workout app? Whether you’re a beginner or an experienced weightlifter, my free workout app Stacked will help you gain muscle and strength faster.
Download for free ⇒ https://geni.us/MikeSSYTStacked
And if none of that tickles your neurons, you might like all the simple, practical, and evidence-based teachings over at my ...
⇨ Blog
⇨ Podcast
⇨ YouTube Channel
⇨ and Instagram!
Personal Information
Enter your information in the fields below.
Name:
Sex:
Age:
Measurement System:
U.S. Customary (lb)
Weight
0 lb
Body Fat Percentage
Activity Multiplier
15.00 %
6+ hours per week
Don't know what your body
fat percentage is?
Read this article to find out!
1.45
LBM
BMR
TDEE
-
- - lb
370- kcal
537- kcal
Physique Goal
Cut
TRUE
-20%
Total Calories
-
Protein
Carbohydrates
107
Fat
Meal Frequency
Enter the number of meals you'd like to eat per day.
7
Molybdenum
Selenium
Zinc
429- kcal
grams
%
grams
100%
grams
%
0 kcal
429 kcal
0 kcal
Not sure how much protein, carbs, and fat to eat?
Use this macronutrient calculator to find out!
Meal Plan
Targets
Totals
Over/Under Target
kcal
g
g
g
mg
mg
mg
mg
mg
mg
mg
Calories
Protein
Carbohydrate
Fat
Vitamin A
Vitamin B1
Thiamin
Vitamin B2
Riboflavin
Vitamin B3
Niacin
Vitamin B5
Pantothenic Acid
Vitamin B6
Vitamin B7
Biotin
429
0
-429.00
0
0
0.00
107
0
-107.00
0
0
0.00
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
mg
Vitamin B9
Folate/Folic
Acid
0.000
0.000
0%
mg
mg
mg
mg
Measurement
Lb / Oz.
Calories
% of Calories
Protein
% of Protein
Carbohydrate
% of
Carbohydrate
Fat
% of Fat
Vitamin A
Vitamin B1
Thiamin
Vitamin B2
Riboflavin
Vitamin B3
Niacin
Meals
kcal
g
Meals
Yes
Foods
Quantity
Foods
Quantity
Foods
Quantity
Foods
Quantity
Foods
Quantity
Foods
Quantity
Foods
Quantity
Foods
Quantity
g
g
Meal 1
M1
Yes
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Grams / mL
Grams / mL
Grams / mL
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Meal 2
M2
Yes
Meal 3
M3
Yes
Meal 4
M4
Yes
Meal 5
M5
Yes
Meal 6
M6
Yes
Meal 7
M7
No
Meal 8
M8
mg
Vitamin B12
Cobalamin
0.000
0.000
0%
mg
Vitamin C
Ascorbic
Acid
0.000
0.000
0%
mg
Vitamin D
0.000
0.000
0%
mg
Vitamin E
AlphaTocopherol
0.000
0.000
0%
mg
Vitamin B5
Pantothenic
Acid
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
Vitamin K
Calcium
Magnesium
Phosphorus
Potassium
Sodium
Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
0.000
0.000
0%
mg
mg
mg
Vitamin C
Ascorbic
Acid
mg
Vitamin B7
Biotin
mg
Vitamin B9
Folate/Folic
Acid
mg
Vitamin B6
mg
Vitamin E
AlphaTocopherol
Vitamin B12
Cobalamin
Vitamin D
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
Vitamin K
Calcium
Magnesium
Phosphorus
Potassium
Sodium
Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc
MEAL PLAN
NAME:
SEX:
AGE:
PHYSIQUE GOAL:
ACTIVITY: 6+ hours per week (6+ hours per week)
-20%
CALS
(kcal)
PROTEIN
(g)
CARB
(g)
FAT (g)
0
0
0
0
0
MEAL 2
0
0
0
0
0
TOTAL
MEAL 3
0
0
0
0
0
4
TOTAL
MEAL 4
0
0
0
0
0
5
TOTAL
MEAL 5
0
0
0
0
0
6
TOTAL
MEAL 6
0
0
0
0
0
7
TOTAL
MEAL 7
0
0
0
0
0
0
TOTAL
MEAL 0
0
0
0
0
0
0
0
0
107
0
0
0
-107
0
MEAL
1
2
3
FOOD
gm/mL
MEAL 1
lb/oz/
fl.oz
Cut
Meal 1
TOTAL
Meal 2
TOTAL
Meal 3
www.legionathletics.com
0
TOTALS
TARGET 429
DIFFERENCE -429
7 DAY SHOPPING LIST
Name:
Age:
INGREDIENTS
QUANTITY
UNIT
LB / OZ
Key (% of RDA)
>100%
75%-100%
50%-75%
25%-50%
<25%
RDA (mg)
Male
Female
Calories
Protein
Carbohydrate
Fat
Vitamin A
0.9
0.7
mg
Vitamin B1 Thiamin
Vitamin B2 Riboflavin
Vitamin B3 Niacin
Vitamin B5 Pantothenic
Vitamin Acid
B6
Vitamin B7 Biotin
Vitamin B9 Folate/Folic
Vitamin Acid
B12 Cobalamin
Vitamin C Ascorbic
Vitamin
Acid D
Vitamin E Alpha-Tocopherol
Vitamin K
Calcium
Magnesium
Phosphorus
Potassium
Sodium
Chromium
Copper
1.2
1.3
16
5
1.3
0.03
0.4
0.24
90
0.015
15
0.12
1000
420
700
4700
2300
0.035
1.1
1.1
14
5
1.3
0.03
0.4
0.24
75
0.015
15
0.09
1000
310
700
4700
2300
0.025
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
Iron
0.15
0.15
mg
8
18
mg
Manganese
Molybdenum Selenium
Zinc
2.3
0.045
0.055
1.8
0.045
0.055
mg
mg
mg
mg
11
8
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
Carbohydrate
Fat
mg
Vitamin E
AlphaTocopherol
mg
Protein
Vitamin K
Calcium
Magnesium
Phosphorus
Potassium
Sodium
Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc
20
160
43
26
91
34
43
25
114
41
25
32
86
15
25
31
35
358
116
17
32
22
81
124
114
23
40
149
27
86
90
19
18
69
92
17
18
2.2
2
1.61
0.99
6.03
2.82
3.38
1.28
7.26
0.93
1.92
3.02
3.27
0.65
0.98
1.83
2.92
23.91
9.02
1.23
0.8
3.09
5.42
7.98
6.99
2.86
0.9
6.36
0.66
1.57
2.01
1.8
0.88
1.68
2.1
1.21
1.2
3.88
8.53
9.56
6.03
16.55
6.64
8.95
5.8
21.2
9.58
4.97
5.42
18.7
3.63
5.88
6.97
4.42
63.1
20.13
3.29
7.55
3.26
14.45
21.49
20.22
3.63
10.49
33.06
6.46
20.12
20.71
3.74
3.89
15.71
21.08
3.11
3.84
0.12
14.66
0.17
0.3
0.29
0.37
0.3
0.1
0.29
0.24
0.28
0.61
1.35
0.11
0.18
0.22
1.49
2.17
0.38
0.3
0.08
0.34
0.4
1.05
0.9
0.39
0.09
0.5
0.26
0.05
0.15
0.2
0.2
0.1
0.15
0.32
0.2
0.23
0.04
0.01
0.11
0
0.19
0.23
0.03
0
5.01
0
1.51
0.06
0.03
0.01
0.01
1.44
0.01
0
2.22
0
0
0.23
0
0
2.81
3.34
0
0.03
4.26
5.77
1.83
0.25
0
0
0.06
0.07
0.14
0.08
0.03
0.05
0.14
0.07
0.14
0.06
0.1
0.07
0.05
0.05
0.16
0.03
0.04
0.08
0.11
0.87
0.16
0.05
0.05
0.08
0.27
0.07
0.05
0.08
0.07
0.2
0.04
0.08
0.11
0.04
0.04
0.07
0.05
0.05
0.07
0.14
0.14
0.04
0.09
0.12
0.12
0.09
0.04
0.04
0.06
0.06
0.13
0.06
0.03
0.04
0.1
0.13
0.21
0.07
0.08
0.03
0.41
0.13
0.01
0.02
0.19
0.02
0.11
0.02
0.06
0.11
0.09
0.02
0.03
0.04
0.09
0.03
0.98
0.91
0.33
0.98
0.62
0.64
0.75
0.24
0.11
0.98
0.51
0.74
1.77
0.1
0.65
0.73
1
2.61
1.06
0.38
0.12
3.2
2.09
0.46
0.73
0.72
0.97
0.7
0.81
0.56
1.49
0.4
0.59
1.07
1.53
0.45
0.6
0.27
0.93
0.15
0.32
0.18
0.57
0.31
0.21
0.19
0.27
0.5
0.27
0.72
0.26
0.28
0.23
0.09
2.14
0.63
0.13
0.12
1.46
0.1
0.14
0
0.07
0.36
0.6
0.36
0.8
0.85
0.17
0.09
0.28
0.38
0.2
0.1
0.09
0.2
0.07
0.29
0.06
0.15
0.22
0.26
0.08
0.14
0.18
0.17
0.09
0.04
0.08
0.14
0.27
0.54
0.18
0.09
0.12
0.1
0.17
0.07
0
0.2
0.12
1.24
0.1
0.21
0.29
0.1
0.08
0.2
0.21
0.16
0.11
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.05
0.01
0.01
0.05
0.06
0.06
0.06
0.04
0.05
0.02
0.06
0
0
0.04
0.02
0.03
0.01
0.48
0.02
0.03
0.02
0.02
0.07
0.04
0.02
0.02
0.02
0
0.08
0.01
0.06
0.01
0.02
0.02
0.04
0.02
0.03
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
5.6
8.8
4.9
80
2.7
64.9
85
51
0
5.9
48.9
35.3
6.8
2.8
2.2
12.2
120
4.5
1.5
9.2
7.4
2.1
40
1.2
0.1
28.1
15.1
31.2
3.5
2.4
19.6
18
13.7
9.1
12.6
17.9
18
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1.13
1.97
0.04
1.58
0.06
0.78
0.88
0.15
0.79
0.66
0.08
2.26
0.07
0.03
0.3
0.41
1.54
0.49
0
0.22
0.02
0.01
0.13
0.02
0
2.03
1.29
0.08
0.12
0.26
0.71
1.9
0.54
0.01
0.04
0.12
0.13
0
0
0
0.01
0.02
0.01
0.02
0.01
0.03
0.01
0.02
0.04
0.03
0.02
0
0.04
0.01
0.01
0.02
0.01
0
0
0.02
0.01
0
0.01
0.01
0
0.01
0
0.02
0.01
0.01
0
0.03
0
0
24
13
16
7
35
47
42
40
73
33
22
232
2
16
9
37
150
35
19
36
23
35
25
34
63
99
41
181
1
30
38
51
10
9
10
16
18
14
29
31
12
35
21
23
12
51
12
15
27
37
13
14
25
47
47
36
13
10
9
33
27
32
79
29
25
11
25
27
81
11
21
27
18
23
52
54
40
26
108
66
69
26
91
35
44
25
89
24
24
38
92
281
180
30
29
112
108
90
101
49
27
153
14
47
54
46
24
62
75
38
36
202
507
325
211
308
316
389
517
454
320
299
231
270
147
229
211
491
677
369
247
146
564
244
237
274
558
284
401
117
337
475
379
237
407
544
261
182
2
8
78
3
384
33
25
18
340
69
30
17
15
2
2
6
53
6
2
28
8
5
5
296
239
79
4
17
18
55
36
213
5
16
7
8
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.16
0.18
0.13
0
0.21
0.05
0.02
0
0.23
0.05
0.04
0.05
0.05
0.04
0.08
0.07
1.5
0.75
0.25
0.03
0.04
0.5
0.72
0.14
0.26
0.13
0.07
0.3
0.04
0.15
0.32
0.16
0.06
0.12
0.13
0.05
0.1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2.14
0.61
0.8
0.43
1.9
0.73
1.4
0.47
2.99
0.3
0.42
0.47
0.52
0.28
0.23
1.03
1.47
6.51
3.33
0.86
0.21
0.5
1.47
1.17
1.33
2.71
0.6
1.7
0.34
0.61
0.69
1.8
0.27
0.52
0.64
0.37
0.4
0.16
0.15
0.11
0.23
0.23
0.17
0.34
0.3
0.52
0.14
0.16
0.65
0.16
0.08
0.23
0.22
0.63
1.39
0.49
0.25
0.13
0.05
0.41
0.17
0.38
0.9
0.17
1.67
0.11
0.26
0.5
0.37
0.11
0.15
0.19
0.18
0.16
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0
0
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0.01
0
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0.54
0.68
0.35
0.25
0.54
0.41
0.42
0.18
1.12
0.24
0.27
0.21
0.46
0.2
0.16
0.24
0.56
3.27
1.27
0.18
0.17
0.52
1.24
0.46
0.61
0.53
0.13
1.16
0.2
0.3
0.32
0.36
0.17
0.29
0.35
0.32
0.29
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
52
89
57
34
46
69
32
36
61
60
47
39
54
46
50
52
32
30
299
660
0.26
1.09
0.74
0.84
0.46
0.72
0.63
0.54
1.14
0.82
0.94
0.91
0.45
0.7
0.54
1.2
0.67
0.61
3.3
6.88
13.81
22.84
14.49
8.16
11.97
18.1
8.08
9.09
14.66
14.98
11.75
9.54
14.55
11.42
13.12
11.94
7.68
7.55
79.32
23.65
0.17
0.33
0.33
0.19
0.13
0.16
0.1
0.14
0.52
0.38
0.12
0.25
0.03
0.28
0.12
0.65
0.3
0.15
0.25
64.53
0.02
0.02
0.02
1.01
0.02
0.03
0.28
0.02
0.26
0.32
0.07
0.1
0.11
0.1
0.02
0.01
0
0.17
0
0
0.02
0.03
0.04
0.04
0.01
0.09
0.04
0.04
0.03
0.03
0.1
0.02
0
0.03
0.08
0.03
0.02
0.03
0.11
0.06
0.03
0.07
0.04
0.02
0.02
0.06
0.02
0.02
0.03
0.04
0.04
0.03
0.03
0.03
0.03
0.04
0.02
0.02
0.13
0.1
0.09
0.67
0.42
0.73
0.1
0.3
0.27
0.42
0.34
0.67
0.4
0.81
0.59
0.04
0.5
0.6
0.39
0.18
0.77
0.6
0.06
0.33
0.12
0.11
0.3
0.02
0.28
0.16
0.18
0.2
0.25
0.15
0.05
0.14
0.21
0.33
0.13
0.22
0.1
0.8
0.04
0.37
0.05
0.07
0.06
0.11
0.04
0.09
0.06
0.12
0.05
0.03
0.02
0.03
0.11
0.06
0.05
0.05
0.17
0.3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.03
0.02
0.06
0.02
0.01
0.04
0.01
0
0.03
0.04
0.02
0.04
0
0.05
0.02
0.02
0.02
0.03
0.01
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
4.6
8.7
9.7
36.7
13.5
4
34.5
18
92
36.4
53.2
6.6
2.4
9.5
47.7
26
58.8
8.1
2.3
1.5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.11
0.1
0.57
0.05
1.32
0.19
0.13
0.02
1.46
0.9
0.18
0.73
0.49
0.26
0.02
0.87
0.29
0.05
0.12
0.44
0.02
0.01
0.02
0.03
0.01
0.01
0
0.03
0
0
0
0
0
0.01
0.01
0.01
0.02
0.01
0
0.03
6
5
6
9
8
14
12
6
34
11
43
60
3
60
13
25
16
7
50
26
5
27
6
12
12
5
6
10
17
10
10
9
5
7
12
22
13
10
32
90
11
22
12
15
15
10
11
11
34
14
12
20
11
16
8
29
24
11
101
206
107
358
77
267
267
191
80
228
312
168
169
190
97
157
109
151
153
112
749
453
1
1
1
16
2
2
0
18
3
1
0
0
5
0
1
1
1
1
28
37
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.03
0.08
0.06
0.04
0.04
0.04
0.06
0.02
0.12
0.11
0.04
0.07
0.05
0.06
0.1
0.09
0.05
0.04
0.32
0.8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.12
0.26
0.28
0.21
0.21
0.29
0.23
0.17
0.31
0.16
0.09
0.25
0.36
0.17
0.29
0.69
0.41
1.88
3.32
0
0.04
0.27
0.34
0.04
0.04
0.72
0.27
0.03
0.1
0.06
0.02
0.06
0.05
0.05
0.84
0.6
0.35
0.3
2.75
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0.01
0
0
0
0
0.01
0
0.01
0.01
0.01
0
0
0.01
0
0
0.01
0
0
0.04
0.15
0.16
0.18
0.09
0.04
0.07
0.09
0.14
0.09
0.08
0.17
0.09
0.1
0.12
0.14
0.1
0.22
2.01
0
Grams
Grams
Grams
47
46
46
0.68
0.1
0.39
11.01
11.3
12.2
0.15
0.13
0.13
0.05
0
0.01
0.09
0.02
0.01
0.03
0.02
0.02
0.4
0.02
0.09
0.19
0.05
0
0.04
0.02
0.05
0
0
0
0
0
0
0
0
0
50
0.9
9.3
0
0
0
0.04
0.01
1.2
0.01
0
0.01
10
0.08
8
11
5
6
17
7
13
200
101
77
4
4
2
0
0
0
0.04
0.04
0.06
0
0
0
0
0
0
0.2
0.12
0.25
0.01
0.07
0
0
0
0.01
0.01
0
0.05
0.02
0.1
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
352
362
112
379
352
368
120
250
266
252
382
364
9.91
7.5
2.32
13.15
13.87
14.12
4.4
10.2
8.85
12.45
29.1
10.33
77.72
76.17
23.51
67.7
73.37
64.16
21.3
48.89
49.42
42.71
49.6
76.31
1.16
2.68
0.83
6.52
2.93
6.07
1.92
1.53
3.33
3.5
10.7
0.98
0
0
0
0
0
0
0
0
0
0
0
0
0.2
0.54
0.1
0
0.41
0.36
0.36
0.4
0.51
0.39
1.88
0.12
0.1
0.1
0.01
0.16
0.22
0.32
0.32
0.21
0.26
0.17
0.5
0.04
4.6
6.49
1.3
0.13
8.69
1.52
1.52
3.37
4.46
4.4
6.81
1.25
0.28
0
0.39
0
0
0
0
0.38
0.46
0.65
2.26
0.44
0.26
0.47
0.15
0.1
0.28
0.49
0.49
0.15
0.08
0.22
1.3
0.04
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.6
0
0.42
0.46
2.44
2.44
0.32
0.38
2.66
0
0.06
0.02
0.01
0
0.02
0.01
0
0
0.02
0
0
0
0.03
29
9
10
29
0.03
47
47
20
684
161
39
15
79
116
44
138
128
197
197
51
26
75
239
22
221
311
77
410
343
457
457
142
103
212
842
108
280
250
79
362
434
563
563
165
127
254
892
107
9
4
1
2
6
5
7
439
478
455
12
2
0
0
0
0
0
0
0
0
0
0
0
0
0.42
0.09
0.08
0.25
0.14
0.2
0.2
0.18
0
0
0.8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2.5
0
0.53
4.25
1.17
4.57
4.57
2.76
4.89
2.47
6.26
0
1.32
0.81
1.1
1.77
0.68
0
0
1.43
0.63
2.17
13.3
0
0.02
0
0
0.02
0
0
0
0
0
0
0
0
0
0.01
0
0
0
0
0
0.03
0.02
0.03
0.08
0.03
2.13
2.13
0.62
1.15
0.7
3.64
3.64
1.1
0.95
1.77
12.29
0.7
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
134
215
250
152
193
121
153
154
120
151
121
179
158
127
109
115
107
201
238
82
81
127
208
206
142
182
105
119
87
83
86
148
85
99
205
76
96
128
109
130
143
149
155
143
322
52
21.03
18.59
25.93
20.85
26.22
21.98
26.36
21.17
22.5
30.54
19.66
24.76
26.1
26.97
21.81
18.62
16.85
23.48
28.97
17.81
9.45
22.41
20.42
22.1
19.84
25.44
18.47
15.23
18.06
17.88
14.67
25.55
20.1
23.98
18.6
8.08
20.08
26.2
24.4
29.15
12.51
9.99
12.58
12.56
15.86
10.9
0.19
0
0
0
0
0
0
0
0
0
0
0
0
0
3.51
0.64
0.7
0
0
0
4.95
0
0
0
0
0
0
0
0.04
0
3.57
5.13
0
0.2
0
1.87
0
0
0
0
0.71
1.61
1.12
0.72
3.59
0.73
5.41
15
15.41
7
8.94
3
4.46
7.06
2.62
3.17
4.12
8.15
6
2.08
0.3
3.69
4.04
11.2
12.67
0.67
2.3
3.42
13.42
12.35
6.34
8.13
2.85
5.94
1.08
0.74
0.96
1.95
0.51
0.28
13.89
4.78
1.7
2.65
0.49
0.59
9.47
10.98
10.61
9.51
26.54
0.17
0
0
0
0
0
0
0
0
0.01
0.01
0.01
0.08
0.01
0
0.01
0
0
0.02
0.01
0.01
0.08
0.04
0.06
0.07
0.01
0.01
0.02
0
0
0
0.09
0.17
0
0
0.05
0
0
0
0.02
0.02
0.16
0.17
0.16
0.16
0.04
0
0.08
0.04
0.05
0.04
0.04
0.04
0.04
0.06
0.09
0.11
0.09
0.09
0.06
0.04
0.13
0.04
0.34
0.26
0.09
0.08
0.07
0.63
0.21
0.34
0.23
0.28
0.23
0.02
0.08
0.02
0.02
0.15
0
0
0.18
0.05
0.04
0.09
0.12
0.13
0.03
0.04
0.07
0.04
0.18
0
0.19
0.15
0.18
0.15
0.18
0.15
0.18
0.1
0.18
0.21
0.2
0.18
0.34
0.21
0.32
0.21
0.27
0.47
0.39
0.07
0.23
0.26
0.16
0.14
0.38
0.49
0.07
0.08
0.04
0.09
0.04
0.43
0
0
0.31
0.05
0.06
0.07
0.12
0.14
0.04
0.38
0.51
0.46
0.53
0.44
4.4
4.65
5.38
5.33
5.83
5.66
6.05
7.17
9.6
12.13
5.56
5.74
6.83
11.75
0.11
5.58
5.7
5.1
4.08
20.63
2.01
7.2
8.67
8.05
7.86
10.08
2.39
2.11
2.7
2.75
0.35
3.35
0
0
9.08
0.24
3.9
4.74
18.48
22.07
0.06
0.08
0.06
0.08
0.02
0.11
0.8
0.55
0.66
0.63
0
0.67
0.66
0.63
1.5
0
0
1.2
1.02
0.9
0.17
0.57
0.7
1.5
1.83
0.15
0.5
0.97
1.55
1.48
1.66
1.92
0.91
0.67
0.35
1
0.15
0.68
0
0
0.86
0.84
0.49
0.66
0.28
0.33
1.53
1.22
0.4
1.53
2.99
0.19
0.45
0.35
0.38
0.38
0.41
0.4
0.42
0.58
0.81
1.16
0.45
0.44
0.44
0.7
0.13
0.46
0.39
0.25
0.47
0.25
0.05
0.51
0.64
0.65
0.82
0.94
0.11
0.15
0.15
0.16
0.01
0.11
0
0
0.4
0.08
0.16
0.12
0.93
1.04
0.14
0.13
0.12
0.17
0.35
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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0
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0.01
0.01
0.01
0
0.01
0
0.01
0
0
0.01
0.01
0.01
0
0.01
0
0.01
0.01
0.01
0
0
0.03
0.03
0.03
0.03
0.01
0.01
0.04
0.05
0.01
0.03
0
0
0
0
0.02
0.01
0
0
0.04
0.04
0.04
0.05
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0
0.01
0.1
0
0
0.01
0
0
0.02
0
0.02
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
5.7
0
0
0
0
1
8
0
3.9
3.7
0
0
0.8
0
3
3.3
0
22.1
0
0
0.4
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0
0.01
0.01
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.05
0
0
0.17
0.12
0.17
0.12
0.17
0
0
0.56
0.54
0.18
0.17
0.07
0.06
0
0.49
0
0.7
0
0.64
0
0.22
3.55
1.14
0
0
0
0.81
0
1.84
0.68
0
0
0
1.52
0.01
0.4
0.79
0.24
0.29
1.04
0
1.03
0
2.58
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.03
0
0.01
0
0.01
0
0.07
0
0
0.01
0
12
15
18
10
9
8
5
27
5
5
7
12
16
13
8
5
5
12
14
16
8
112
9
15
12
15
11
8
89
91
39
92
64
70
12
282
10
14
4
4
56
66
10
56
129
7
23
18
21
21
22
22
23
22
28
34
23
25
24
30
21
20
19
20
25
32
22
24
27
30
29
37
28
19
34
36
19
18
35
39
76
35
27
34
35
42
12
11
50
12
5
11
206
171
198
192
205
203
208
193
213
258
185
201
208
255
162
242
252
203
309
203
162
285
240
252
200
256
304
204
229
234
198
338
214
237
217
111
170
204
278
333
197
165
172
198
390
15
380
295
318
336
342
357
353
323
334
391
242
266
227
249
211
647
463
252
388
413
168
400
363
384
490
628
419
302
329
259
46
628
264
259
314
130
302
302
441
704
138
132
126
138
109
163
81
66
72
66
66
66
64
54
45
52
95
77
201
238
772
853
945
65
76
54
150
49
0.01
61
44
56
50
98
293
395
601
1202
119
111
90
4
52
56
45
54
297
145
124
142
48
166
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.07
0.07
0.09
0.08
0.09
0.08
0.1
0.07
0.04
0
0.06
0.49
0.13
0.06
0.06
0.09
0.05
0.23
0.28
0.03
1.58
0.09
0.05
0.05
0.25
0.32
0.04
0.03
0.67
0.81
0.05
0.69
0.39
0.38
0.07
0.2
0.08
0.08
0.04
0.04
0.07
0.06
0.01
0.07
0.08
0.02
0
0.02
0.02
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.12
0
0
0
0
0
0
0
0
0
0
0
0
0
0.04
0
0
0
0
0
0
0
0
0
0
0
0
2.43
2.09
2.6
2.33
2.78
2.44
2.88
1.54
0.37
0.45
0.81
1.27
1.07
0.55
0.63
2.05
0.59
2.7
2.87
0.38
5.11
0.71
0.34
0.34
0.08
1.03
0.35
0.23
0.74
0.5
1.62
2.81
0.52
0.51
1.63
2.04
0.56
0.69
0.77
0.92
1.75
1.31
1.19
1.75
2.73
0.08
0.01
0.01
0.01
0.01
0.01
0.01
0.02
0.01
0.01
0
0.01
0.02
0.02
0.01
0.02
0.02
0.01
0.02
0.02
0.02
0.64
0.01
0.01
0.02
0.02
0.02
0.03
0.48
0.15
0.07
0.09
1
0.03
0.03
0.02
0.67
0.04
0.04
0.01
0.01
0.03
0.02
0.03
0.03
0.06
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.02
0.02
0.02
0.02
0.02
0.02
0
0.02
0
0.02
0.03
0.03
0.03
0.02
0.01
0.03
0.02
0.03
0
0.01
0
0.02
0.04
0.04
0.05
0.01
0.01
0.04
0.04
0.03
0.06
0
0
0.04
0.01
0.04
0.05
0.09
0.11
0.03
0.02
0.04
0.03
0.01
0
7.74
4.48
6.31
4.97
6.41
5.21
6.45
3.92
0.68
0.9
1.58
1.87
3.4
1.49
1.33
3.2
1.51
2.6
3.17
0.45
16.62
1.97
0.36
0.43
0.64
0.51
0.61
0.48
3.54
3.81
0.51
2.73
1.34
1.64
0.63
1.07
0.33
0.41
0.37
0.45
1.29
1.04
1.05
1.29
2.3
0.03
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
579
553
654
567
691
560
718
559
584
628
534
486
598
614
21.15
18.22
15.23
25.8
9.17
20.16
7.91
30.23
20.78
14.95
18.29
16.54
22.21
20.96
21.55
30.19
13.71
16.13
13.86
27.17
13.82
10.71
20
16.7
28.88
42.12
2231
18.82
49.93
43.85
65.21
49.24
71.97
45.32
75.77
49.05
51.46
60.75
42.16
30.74
51.36
55.5
0
0
0
0
0.02
0.15
0
0.01
0.03
0
0
0
0
0
0.21
0.42
0.34
0.64
0.66
0.87
1.2
0.27
1.48
0.64
1.64
0.62
0.11
0.04
1.14
0.06
0.15
1.14
0.13
0.16
0.16
0.15
0.36
0.11
0.16
0.17
0.11
0.94
3.62
1.06
1.13
12.07
1.17
1.3
2.47
4.99
8.34
1.8
3.08
8.03
13.7
3.16
0.47
0.86
0.57
1.77
0.86
0.52
0.76
0.75
1.13
0.92
0.99
0
1.12
0.32
0.14
0.42
0.54
0.35
0.21
1.7
0.28
0.14
1.35
0.56
0.47
0
0.42
0.1
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0.04
0.03
0.1
0.02
0.02
0.05
0.01
0
0.05
0.01
0.09
0.05
0.09
0.05
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.5
1.3
0
1.1
5.6
1.2
1.9
1.4
6.3
0.6
1.6
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
25.63
0.9
0.7
8.33
1.4
2.86
0.54
2.18
35.17
15
0.03
0.5
6.3
24.21
0
0.03
0.03
0
0
0
0
0.01
0
0.01
0.04
0
0
0
269
37
98
92
70
105
85
46
78
114
255
631
45
347
270
292
158
168
121
121
130
592
325
163
392
335
160
279
481
593
346
376
277
490
188
1233
660
290
642
860
319
508
733
660
441
705
410
1025
368
809
645
680
813
407
745
748
1
12
2
18
0
1
5
7
9
0
30
16
486
7
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1.03
2.2
1.59
1.14
1.2
1.3
0.76
1.34
1.8
1.73
1.22
0.92
0.58
0.93
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
3.71
6.68
2.91
4.58
2.53
3.92
3.69
8.82
5.25
4.7
5.73
7.72
1.9
3.49
2.18
1.67
3.41
1.93
4.5
0
4.13
4.5
1.95
6.18
2.48
2.72
1.8
2.13
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0.01
0
0
0
0.01
0.01
0
0
0.01
0.01
0
3.12
5.78
3.09
3.27
4.53
2.2
1.3
7.81
5
2.45
4.35
4.58
2.79
3.29
Grams
Grams
Grams
Grams
Grams
Grams
mL
mL
mL
Grams
Grams
mL
mL
Grams
Grams
Grams
Grams
Grams
717
403
72
72
81
98
131
50
42
113
80
34
61
47
15
59
73
97
0.85
22.87
10.34
12.39
10.45
11.12
3.13
3.3
3.37
10
9.33
3.37
3.15
0.28
0.4
10.19
9.95
9
0.06
3.37
6.66
2.72
4.76
3.38
4.3
4.8
4.99
1.67
8.67
4.96
4.8
9.17
1.31
3.6
3.94
3.98
81.11
33.31
0.29
1.02
2.27
4.3
11.5
1.98
0.97
3.33
1.33
0.08
3.25
0.97
0.96
0.39
1.92
5
0.07
0.03
0
0.01
0.02
0.04
0.1
0.02
0.06
0.02
0
0
0.05
0.06
0.04
0
0
0
0.01
0.03
0.02
0.02
0.02
0.03
0.03
0.04
0
0
0
0.05
0.05
0.03
0.06
0.02
0.04
0.02
0.03
0.43
0.23
0.17
0.25
0.16
0.19
0.19
0.19
0
0
0.18
0.17
0.14
0.05
0.28
0.23
0.28
0.04
0.06
0.14
0.13
0.1
0.1
0.11
0.09
0.09
0
0
0.09
0.09
0.39
0.08
0.21
0.2
0.21
0.11
0.41
0.45
0.22
0.52
0.56
0.54
0.36
0.36
0
0
0.36
0.37
0.15
0.03
0.33
0.47
0.33
0
0.07
0.02
0.07
0.06
0.05
0.05
0.04
0.04
0
0
0.04
0.04
0.04
0.02
0.06
0.06
0.06
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.03
0.03
0.01
0.01
0.01
0
0.03
0.05
0.01
0
0
0.05
0.01
0
0.01
0
0.01
0.01
0
0
0
0.01
0
0
0.02
0.05
0.05
0
0
0.05
0
0
0
0
0
0
0
0
0
0
0
0
0.9
0.2
0
0
0
0
0
0
0
0
0.8
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2.32
0.71
0.01
0.01
0.08
0
0.25
0.03
0
0
0
0.01
0.07
0.47
2.81
0.01
0.04
0
0.07
0.02
0
0.01
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0
24
710
86
61
111
83
107
120
125
100
100
122
113
118
197
110
115
100
8
27
11
5
9
8
10
11
11
0
0
11
10
11
7
11
11
11
24
455
190
134
150
159
95
92
95
0
0
101
84
56
10
135
137
135
24
76
137
86
125
104
132
140
150
0
0
156
132
27
67
141
141
141
11
653
372
406
308
315
61
47
44
47
40
42
43
39
72
36
34
35
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.03
0.03
0.03
0.03
0.03
0.01
0.01
0.01
0
0
0.01
0.03
0.04
0.03
0.02
0.02
0.02
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.02
0.01
0.15
0.01
0.13
0.07
0.05
0.02
0.03
0
0
0.03
0.03
0.2
0.35
0.07
0.04
0
0
0.03
0.02
0
0.02
0
0.01
0.01
0
0
0
0
0
0.28
0
0.01
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.01
0.01
0.01
0
0.03
0
0
0
0.03
0
0
0
0.01
0.01
0.01
0.09
3.64
0.47
0.38
0.51
0.4
0.39
0.48
0.42
0
0
0.42
0.37
0.13
0.07
0.52
0.6
0.52
Grams
Grams
Grams
480
535
598
4.2
7.65
7.79
63.9
59.4
45.9
30
29.56
42.63
0
0.06
0.01
0.02
0.11
0.03
0.24
0.3
0.08
0.67
0.39
1.05
0.07
0.47
0.42
0.04
0.04
0.04
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0.26
0.51
0.59
0.01
0.01
0.01
24
189
73
113
63
228
147
208
308
290
372
715
16
79
20
0
0
0
0.57
0.49
1.77
0
0
0
0
0
0
2.76
2.35
11.9
0.49
0.47
1.95
0
0
0
0
0
0.01
1.5
2.3
3.31
Grams
Grams
Grams
Grams
Grams
Grams
mL
Grams
mL
Grams
278
238
680
101
60
95
288
247
260
310
0.37
0.37
0.96
1.04
3.74
1.25
0.06
3.99
0.04
0.09
68.86
9.23
0.57
27.4
5.83
22.04
12.65
80.59
67.04
76.37
0.07
22.22
74.85
0.1
3.34
0.23
0.06
1.24
0.06
0.45
0
0.02
0.02
0.16
0.03
0.02
0
0.02
0
0.08
0.02
0.01
0.01
0.01
0.18
0.03
0.01
0.02
0.07
0.12
0.08
0
0.02
0.17
0.07
0.05
0.1
0.04
1.27
0.17
0.04
0.01
0
1.43
0.57
0.91
0.43
1.33
0.08
0.69
0.02
0.06
0.17
0.05
0.25
0
0.04
0.36
0
0
0.02
0
0.01
0.16
0.07
0.11
0.03
0.16
0
0.23
0
0
0
0
0
0
0
0
0
0
0.01
0
0.01
0.01
0.01
0.01
0
0.06
0
0.03
0
0
0
0
0
0
0
0
0
0
8.8
0
0
4.1
0.3
6.8
0
3.8
0
17
0
0
0
0
0
0
0
0
0
0
0.12
2.19
3.28
0
0.36
1.16
0
2.32
0
0.98
0
0.05
0.16
0
0
0
0
0.31
0
0.02
20
6
8
15
63
19
11
1002
102
1
4
2
1
13
48
17
12
60
21
1
19
15
21
26
108
33
6
64
2
1
77
31
20
281
152
312
148
431
212
4
32
827
635
907
1104
1647
9
10
12
0
0
0
0
0
0
0
0
0
0
0
0.1
0.02
0.02
0.09
0.07
0.19
0.01
0.34
0.02
0.01
0
0
0
0.02
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.49
0.14
0.31
0.35
1.61
1.37
0.12
8.32
0.11
0.09
0.04
0.01
0.01
0.08
0.42
0.17
0.23
17.47
2.91
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.03
0
0
0
0
0
0.06
0.07
0.15
0.17
0.64
0.34
0.11
1.83
1.47
0.01
Grams
mL
mL
Grams
mL
mL
Grams
53
88
884
387
884
884
0
0
0.49
0
0
0
0
0
27.7
17.03
0
99.98
0
0
0
0
0
100
0
100
100
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
17.46
0
0
0
0
0
0
0.07
0
0.08
0
0
4332
27
0
0
0
0
24
29
12
0
0
0
0
1
6869
19
0
0
0
0
0
10100
112
0
0
0
0
8
90
23
0
1
0
2
38758
0
0
0
0
0
0
0
0.02
0.03
0
0
0
0
0.03
0
0
0
0
0
0
0
0
0
0
0
0
0
0
8.17
0.72
0
0
0
0
0.33
0.42
0.13
0
0
0
0
0.1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.72
0.08
0
0
0
0
0.1
For Recipes
Ingredients
Juice of 1 lime
1 tablespoon minced garlic
1 teaspoon dried oregano
1 teaspoon ground cumin
2 tablespoons finely chopped canned chiles in adobo sauce
plus 2 tablespoons sauce
4 (6-ounce) sirloin steaks, trimmed of fat
Adobo Sirloin from the Shredded Chef
Serving(s)
4
Salt and ground black pepper, to taste
237
1 banana, preferably frozen, peeled and sliced
2 tablespoons almond butter
1 cup unsweetened almond milk
1 teaspoon honey
1 tablespoon ground or whole flaxseed
Almond Butter-Banana Smoothie from the Shredded Chef Serving(s)
1
1 scoop vanilla protein powder
505
4 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
2 teaspoons seasoning salt
6 slices bacon, cut in half
1/4 cup yellow mustard
1/4 cup honey
2 tablespoons light mayonnaise
1 tablespoon dried onion flakes
1 tablespoon vegetable oil
1 cup sliced white mushrooms
1/2 cup reduced-fat shredded Monterey Jack cheese
Aussie Chicken from the Shredded Chef
Serving(s)
4
2 tablespoons chopped fresh parsley
399
8 egg whites
Salt and ground black pepper, to taste
1 tablespoon extra-virgin olive oil
1/4 cup diced red bell pepper
1/4 cup chopped scallions
1/4 cup seeded and diced tomatoes
8 slices whole-grain bread, toasted
Avocado and Egg Breakfast Sandwiches from the ShreddedServing(s)
Chef
4
1 medium avocado, peeled, pitted, and sliced 289
1 cup unsweetened almond milk
4 fresh mint leaves
1 banana, peeled and sliced
1/2 medium avocado, peeled and pitted
3 whole dates (2.5 ounces), pitted
1 tablespoon dark chocolate chips
Avocado-Mint Protein Smoothie from the Shredded Chef Serving(s)
1
664
1 scoop vanilla protein powder
1 (2-ounce) baguette (about 2 inches long)
2 ounces lean roast beef
1/2 cup baby arugula
1 tablespoon shaved Parmesan cheese
Salt and ground black pepper, to taste
1 teaspoon extra-virgin olive oil
Baguette with Roast Beef, Arugula, and Shaved Parmesan from
Serving(s)
the Shredded Chef
1
292
1 teaspoon balsamic vinegar
1/4 cup vegetable oil
1/3 cup dark brown sugar, unpacked
1 tablespoon bourbon vanilla extract
1/2 teaspoon ground cinnamon
2 ripe bananas, peeled and sliced lengthwise and then crosswise
1/4 cup coarsely chopped macadamia nuts
Bananas Foster from the Shredded Chef
Serving(s)
2
693
1 cup low-fat vanilla frozen yogurt
1 tablespoon extra-virgin olive oil
1 cup chopped onion
1/4 pound 92% lean ground beef
1/4 pound chicken sausage, casing removed
1/2 cup cooked medium-grain rice
1/4 cup chopped scallions
1 teaspoon sweet paprika
1/2 teaspoon ground cayenne pepper
1 teaspoon dried oregano
Salt and ground black pepper, to taste
Beef and Chicken Sausage-Stuffed Mini Peppers from the Shredded
Serving(s)Chef
4
24 mini bell peppers, tops and seeds removed 279
1 teaspoon extra-virgin olive oil
1/2 pound 92% lean ground beef
1/2 small onion, chopped
1/2 teaspoon dried oregano
Pinch of ground black pepper
2 cups tomato sauce
1 cup low-fat ricotta cheese
1 tablespoon grated Parmesan cheese
6 no-boil lasagna noodles
Beef Lasagna For Two from the Shredded Chef
Serving(s)
2
624
1 zucchini, thinly sliced
39
2
7
33
46
25
46
21
14
16
29
13
29
103
22
21
30
9
6
76
44
16
35
10
41
65
19
mg
mg
mg
mg
mg
mg
mg
mg
mg
Ascorbic
Vitamin A Vitamin B1 Thiamin
Vitamin B2 Riboflavin
Vitamin B3
Vitamin
NiacinB5 Pantothenic Vitamin
Acid
B6 Vitamin B7
Vitamin
Biotin B9 Folate/Folic
Vitamin
Acid
B12 Cobalamin Acid
mg
Iodine
4
3
mg
Calories
For Recipes
Unit of Measure Total Servings
mg
Vitamin C
Fluoride
0.9
0.9
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Grams
Foods In 100-Gram Units
Foods
---Vegetables--Asparagus (raw)
Avocado (raw)
Beets (raw)
Bell Peppers (raw)
Black Beans (canned, drained)
Broccoli (raw)
Brussels Sprouts (raw)
Cabbage (raw)
White Beans (canned, drained)
Carrots (raw)
Cauliflower (raw)
Collards (raw)
Corn (yellow, raw)
Cucumber (raw)
Eggplant (raw)
Green Beans (raw)
Kale (raw)
Lentils (uncooked)
Lentils (cooked)
Lettuce (Iceberg or Romaine, raw)
Onion (sweet, raw)
Mushrooms (white, raw)
Peas (raw)
Kidney Beans (canned, drained)
Pinto Beans (canned, drained)
Spinach (raw)
Butternut Squash (baked)
Garlic (raw)
Spaghetti Squash (baked)
Sweet Potato (raw)
Sweet Potato (baked)
Swiss Chard (raw)
Tomatoes (raw)
White Potato (raw)
White Potato (baked)
Zucchini (raw)
Yellow Squash (raw)
---Fruit--Apple
Banana
Blueberries
Cantalope Melon
Cranberries
Grapes
Grapefruit
Honeydew
Kiwi
Mango
Oranges
Peaches (raw)
Peaches (canned in light syrup)
Plums
Pineapples
Raspberries
Strawberries
Watermelon
Raisins
Dried Coconut (unsweetened)
---Juice Drinks--Orange Juice (unsweetened)
Apple Juice (unsweetened)
Cranberry Juice (unsweetened)
---Grain Products--Barley (uncooked)
Brown Rice (uncooked)
Brown Rice (cooked)
Oats (uncooked)
Pasta (whole-wheat, uncooked)
Quinoa (uncooked)
Quinoa (cooked)
Bagel (wheat)
Bread (white)
Bread (whole-wheat)
Wheat Germ
White Flour (all-purpose)
---Meats--Beef Chuck (trimmed of fat, raw)
Ground Beef (85% lean, raw)
Ground Beef (85% lean, broiled)
Ground Beef (93% lean, raw)
Ground Beef (93% lean, broiled)
Ground Beef (97% lean, raw)
Ground Beef (97% lean, broiled)
Beef Sirloin (trimmed of fat, raw)
Chicken Breast (skinless, boneless, raw)
Chicken Breast (skinless, boneless, grilled)
Chicken Thigh (skinless, boneless, raw)
Chicken Thigh (skinless, boneless, grilled)
Turkey (dark meat, cooked)
Turkey (white meat, cooked)
Turkey Deli Meat
Roast Beef Deli Meat
Ham Deli Meat
Duck (skinless, cooked)
Goose (skinless, cooked)
Cod (raw)
Oysters (raw)
Pork Chops (trimmed of fat, raw)
Salmon (Atlantic, farmed, raw)
Salmon (Atlantic, farmed, cooked)
Salmon (Atlantic, wild, raw)
Salmon (Atlantic, wild, cooked)
Catfish (farmed, cooked)
Catfish (farmed, raw)
Crab (raw)
Crab (cooked)
Clams (raw)
Clams (cooked)
Shrimp (raw)
Shrimp (cooked)
Mackerel (raw)
Tofu (uncooked)
Tilapia (raw)
Tilapia (cooked)
Tuna (yellowfin, raw)
Tuna (yellowfin, cooked)
Egg (whole, poached)
Egg (whole, scrambled)
Egg (whole, hard-boiled)
Egg (whole, raw)
Egg Yolk (raw)
Egg White (raw)
---Seed & Nuts--Almonds
Cashews
Walnuts
Peanuts
Pecans
Pistachios
Macadamias
Pumpkin Seeds
Sunflower Seeds
Hazelnuts
Flax Seed
Chia Seeds
Peanut Butter
Almond Butter
---Dairy--Butter (salted)
Cheddar Cheese (full-fat)
Cottage Cheese (plain, fat-free)
Cottage Cheese (1%)
Cottage Cheese (2%)
Cottage Cheese (plain, full-fat)
Half-and-Half (full-fat)
Milk (2% fat)
Milk (1% fat)
Skyr (plain, full-fat)
Skyr (plain, fat-free)
Milk (fat free)
Milk (full-fat)
Rice Milk (unsweetened)
Almond Milk (unsweetened)
Greek Yogurt (plain, nonfat)
Greek Yogurt (plain, 2% fat)
Greek Yogurt (plain, full-fat)
---Chocolate--Semi-Sweet Chocolate
Milk Chocolate
Dark Chocolate (60 to 85% cocoa)
---Flavorings--Jam
Mayonnaise (low-fat)
Mayonnaise (full-fat)
Ketchup
Mustard
A1 Steak Sauce
Vanilla Extract
Ground Cinnamon
Maple Syrup
Agave Nectar
---Misc Ingredients--Baking Powder
Balsamic Vinegar
Canola Oil
Granulated Sugar
Avocado Oil
Olive Oil
Salt
---Recipes---
Assumes
Assumes
Assumes
Assumes
everything is everything is everything is everything is
in 100 grams in 100 grams in 100 grams in 100 grams
/ per serving / per serving / per serving / per serving
Vitamin D
Salt, to taste
2 ounces whole-grain spaghetti
1 teaspoon sesame oil
1 (6-ounce) sirloin steak, trimmed of fat and sliced into strips
1/4 cup fresh snow pea pods, trimmed
1/4 cup broccoli florets
1/4 cup shredded carrots
1 scallion, chopped
1/8 teaspoon red pepper flakes
1/2 clove garlic, peeled and minced
2 tablespoons less-sodium soy sauce
1/2 teaspoon peeled and grated fresh ginger
Beef Lo Mein from the Shredded Chef
Serving(s)
1
1 teaspoon toasted sesame seeds
524
49
50
14
Salt and ground black pepper, to taste
8 ounces egg noodles
1 pound beef tenderloin, trimmed of fat and sliced
2 tablespoons extra-virgin olive oil
1/2 medium onion, sliced
4 ounces white mushrooms, sliced
1 tablespoon cornstarch
1 (10.5-ounce) can condensed beef broth, divided
1 teaspoon Dijon mustard
1 clove garlic, peeled and minced
3 tablespoons white wine
1/2 tablespoon Worcestershire sauce
2 tablespoons low-fat sour cream
Beef Stroganoff from the Shredded Chef
Serving(s)
4
301
29
6
16
2 tablespoons reduced-fat cream cheese
2 teaspoons extra-virgin olive oil
1/2 cup finely chopped onion
1 (15-ounce) can black beans, drained and rinsed
1 and 1/2 cups frozen corn
1/4 cup tomato sauce
1/4 teaspoon red pepper flakes
8 (6-inch) corn tortillas
Black Bean and Corn Quesadilla from the Shredded Chef Serving(s)
4
1 cup shredded low-fat Monterey Jack cheese 347
19
52
10
ayonnaise 1/2 tablespoon water 1 teaspoon whole-grain mustard
BLT
1/2Eggs
teaspoon
Benedict
lemon
from
juice
thePinch
Shredded
of ground
Chef cayenne pepperEggs
Serving(s)
Benedict1 tablespoon
1
white vinegar 1/2 tablespoon extra-virgin olive oil
575
1 ounce Canadian
33 bacon, diced
621/2 small onion,
24 thinly sliced 4 cups chopped kale (stems removed) Ground black pepper, to taste 1 whole-grain English muffin, split 2 tomato slices 2 large eggs
1/2 cup coconut water
1 cup low-fat buttermilk
1/4 cup 2% cottage cheese
1/4 cup 2% Greek yogurt
1 tablespoon coconut flour
2 tablespoons honey or date paste
1 tablespoon shredded unsweetened coconut
1/2 teaspoon baking soda
Blueberry-Coconut Pancake Batter Smoothie from the Shredded
Serving(s)
Chef
1
1/4 cup fresh blueberries, plus more for garnish 431
24
67
9
Salt, to taste
8 ounces whole-grain bow-tie pasta
3 (6-ounce) chicken breasts, trimmed of fat, cooked, and shredded
1/2 (15-ounce) can chickpeas, drained and rinsed
1 (2.25-ounce) can sliced black olives, drained
2 stalks celery, chopped
2 cucumbers, chopped
1/2 cup shredded carrots
1/2 yellow onion, finely chopped
2 tablespoons shredded Parmesan cheese
3 tablespoons extra-virgin olive oil
1/3 cup red wine vinegar
1/2 teaspoon Worcestershire sauce
1/2 teaspoon spicy brown mustard
1/2 clove garlic, peeled and minced
2 tablespoons chopped fresh Italian parsley
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
Bow-Tie Pasta Salad with Chicken and Chickpeas from the Serving(s)
Shredded Chef
6
1/4 teaspoon ground black pepper
371
28
41
12
1 tablespoon unsalted butter
1 shallot, peeled and finely chopped
1 cup long-grain brown rice, rinsed
Salt and ground black pepper, to taste
2 cups low-sodium chicken broth
1 clove garlic, peeled and smashed
2 sprigs fresh thyme
3 tablespoons chopped fresh flat-leaf parsley
Brown Rice Pilaf from the Shredded Chef
Serving(s)
4
3 scallions, thinly sliced
218
5
39
4
1 pound butternut squash, peeled, seeded, and cut
1 clove garlic, peeled and minced
1/4 teaspoon ground ginger
1 cup broccoli florets
1/2 cup thinly sliced celery
1/2 cup thinly sliced onion
2 teaspoons honey
1 tablespoon lemon juice
Butternut Squash and Broccoli Stir-Fry from the Shredded Chef
Serving(s)
6
2 tablespoons sunflower seed kernels
71
2
14
2
1 (4-pound) butternut squash, peeled, seeded, and cubed
1/2 yellow onion, chopped
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh thyme leaves
Salt and ground black pepper, to taste
8 ounces fresh mozzarella, diced
Butternut Squash and Mozzarella Bake from the Shredded Chef
Serving(s)
4
433
20
59
18
1/4 cup whole flaxseed
1/4 cup red wine vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons steak sauce
1 clove garlic, peeled and minced
1 teaspoon dried crumbled sage
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon dry mustard
Carne Asada (Marinade) from the Shredded Chef
Serving(s)
5
1/2 teaspoon sweet paprika
70
0
2
7
1 cup water
2 chai tea bags
1/3 cup 2% milk
1/3 cup 2% Greek yogurt
1/2 banana, preferably frozen, peeled and sliced
1/2 scoop vanilla protein powder
2 teaspoons maca powder (optional)
6 ice cubes
Chai-Banana Protein Shake from the Shredded Chef
Serving(s)
1
Ground cinnamon, to taste
243
24
30
3
2 tablespoons red wine
1 tablespoon less-sodium soy sauce
1/2 teaspoon cornstarch
1 tablespoon granulated sugar
1 teaspoon salt
2 cups broccoli florets
1 red bell pepper, seeded and chopped
1/2 onion, sliced
Chicken and Broccoli Stir-Fry from the Shredded Chef
Serving(s)
4 (6-ounce)
4
boneless, skinless chicken breasts, trimmed 233
of fat
41
10
3
1 tablespoon extra-virgin olive oil
4 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
1/2 medium onion, chopped
1/2 cup thinly sliced mushrooms
1 clove garlic, peeled and minced
1 (28-ounce) can plum tomatoes with juice
1/2 cup dry red wine
1 teaspoon dried oregano
1 bay leaf
Salt, to taste
6 ounces quinoa rotelle pasta
Chicken Cacciatore from the Shredded Chef
Serving(s)
4
440
44
44
7
1/2 cup chopped fresh parsley
Salt and ground black pepper, to taste
8 ounces whole-grain fettuccine
2 tablespoons extra-virgin olive oil
2 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
3 cloves garlic, peeled and minced
2 ounces stemmed and sliced shiitake mushrooms
(around 1 to 1 and 1/2 cups)
2 teaspoons lemon zest
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
Chicken Fettuccine with Shiitake Mushrooms from the Shredded
Serving(s)
Chef
4
1/2 cup chopped fresh basil
444
33
43
13
Salt and ground black pepper, to taste
4 ounces whole-grain ziti
25 fresh basil leaves, finely chopped
1 clove garlic, peeled and minced
1 tablespoon warm water
2 tablespoons pine nuts, crushed
1 tablespoon extra-virgin olive oil
1 (6-ounce) boneless, skinless chicken breast, trimmed of fat
Chicken Pesto Pasta from the Shredded Chef
Serving(s)
2
2 tablespoons grated Parmesan cheese
412
31
38
17
2 cups low-sodium chicken broth
2 tablespoons cornstarch
4 cups 2% milk
2 (6-ounce) boneless, skinless chicken breasts, cooked / chopped
1 large celery stalk, chopped
1/2 medium onion, chopped
8 ounces baby portobello mushrooms, sliced
2 chicken boullon cubes
Salt and ground black pepper, to taste
1 (10-ounce) bag frozen classic mixed vegetables (peas, carrots,
green beans, and corn)
Chicken Pot Pie Soup from the Shredded Chef
Serving(s)
4
37
43
7
2 medium
red potatoes (7.5 ounces each), cut into 3/4-inch385
cubes
1 celery stalk, finely chopped
1 tablespoon finely chopped onion
1 tablespoon pine nuts
1 heaping teaspoon spicy brown mustard
1 heaping teaspoon fat-free sour cream
1 heaping teaspoon fat-free plain yogurt
Pinch of salt and ground black pepper
2 (3-ounce) cans chunk chicken, rinsed and drained twice
4 slices whole-grain bread
Chicken Salad Sandwiches from the Shredded Chef
Serving(s)
2
283
28
27
7
2 lettuce leaves
1/2 cup less-sodium soy sauce
1/2 cup sherry or white cooking wine
1/2 cup low-sodium chicken broth
1/2 teaspoon ground ginger
Pinch of garlic powder
1/2 cup chopped scallions
Chicken Yakitori from the Shredded Chef
Serving(s)
4
41
5
2
4 (6-ounce)
boneless, skinless chicken breasts, trimmed 225
of fat
2 (7-ounce) cans whole green chile peppers, drained
2 cups shredded reduced-fat Monterey Jack cheese, divided
2 eggs whites
1 cup 2% milk
Chile Relleno Casserole from the Shredded Chef
Serving(s)
4
226
18
10
13
1 (8-ounce) can tomato sauce
1 (6-ounce) boneless, skinless chicken breast, trimmed of fat
1 tablespoon low-fat sour cream
2 (8-inch) whole wheat tortillas
1/3 cup salsa
1 cup shredded lettuce
Chunky Chicken Quesadilla from the Shredded Chef
Serving(s)
2
1/3 cup shredded low-fat cheddar cheese
315
30
28
9
1 medium (5-ounce) sweet potato
1/2 cup old-fashioned oats
1 large egg
4 egg whites
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
Cinnamon-Spiced Sweet Potato Pancakes from the Shredded
Serving(s)
Chef
1
506
39
63
11
1/4 cup 2% plain yogurt
1 small head iceberg lettuce, cored and chopped
8 ounces boneless, skinless chicken breast, cooked / cut
2 hard-boiled eggs, peeled, and chopped
2 tomatoes, chopped
1 avocado, peeled, pitted, and sliced
1 cup grated carrots
1/4 cup shredded low-fat mild cheddar cheese
Classic Cobb Salad from the Shredded Chef
Serving(s)
Salad
2
dressing (Red Wine Vinaigrette / Cucumber Ranch)
446
40
23
23
1 (8-ounce) container reduced-fat cream cheese, softened
1/2 (8-ounce) container mascarpone cheese
1/2 cup Truvia
1 tablespoon brewed espresso
24 ladyfingers
1 cup espresso, brewed and cooled
1 tablespoon Kahlúa
1 tablespoon packed brown sugar
1 and 1/2 teaspoons unsweetened cocoa powder
Classic Tiramisu from the Shredded Chef
Serving(s)
8
227
5
21
13
1/2 ounce bittersweet chocolate, grated
1 teaspoon extra-virgin olive oil
1 medium onion, chopped
10 carrots, unpeeled and sliced
3 cloves garlic, minced
2 teaspoons peeled and grated fresh ginger
4 cups low-sodium chicken broth
1 (14-ounce) can lite cocunut milk
Chopped fresh cilantro, to taste
Coconut Carrot-Ginger Soup from the Shredded Chef
Serving(s)
4
Salt and ground black pepper, to taste
170
6
21
7
honey 1 tablespoon white vinegar 2 teaspoons Dijon mustardChicken
Coconut-Crusted
Salad6 tablespoons
Chicken Salad
shredded
from the
unsweetened
Shredded Chef
cocunutServing(s)
1/4 cup panko breadcrumbs
2
2 tablespoons crushed cornflakes Salt and ground
454 black pepper,
31to taste 3 egg36
whites, lightly beaten
21
1 (6-ounce) boneless, skinless chicken breast, trimmed of fat 6 cups mixed baby greens 3/4 cup shredded carrots 1 cucumber, sliced 1 tomato, sliced
French Toast1/2 cup 2%Cocunut
milk 2 large
and eggs
Macademia
2 egg whites
French2 Toast
scoops
from
vanilla
the Shredded
protein powder
Chef
Serving(s)
1/2 teaspoon ground
2 cinnamon 4 slices whole-grain breadTopping1 banana,
510 peeled and 43
sliced 2 tablespoons
46 chopped macademia
18
nuts 2 tablespoons unsweetened coconut flakes
1 banana, preferably frozen, peeled and sliced
1/2 cup frozen blueberries
1 teaspoon honey
1/2 cup 2% Greek yogurt
1 tablespoon whole flaxseed
Creamy Blueberry-Banana Smoothie from the Shredded Chef
Serving(s)
2
1 cup 2% milk
228
12
31
7
Salt and ground black pepper, to taste
8 ounces whole-grain fettuccine
1 pound large sea scallops
1 (8-ounce) bottle clam juice (the lowest sodium available)
1 cup 2% milk
3 tablespoons cornstarch
3 cups frozen peas
1/3 cup chopped chives
1/2 teaspoon lemon zest
1 teaspoon lemon juice
Creamy Fettuccine with Scallops from the Shredded Chef Serving(s)
5
1/2 cup grated Parmesan cheese
402
31
56
5
1 cup low-fat sour cream
2 tablespoons light mayonnaise
Juice of 1 lime
1 teaspoon garlic powder
Creamy Garlic Dip from the Shredded Chef
Serving(s)
9
29
1
5
1
Pinch of ground black pepper
1/2 cup low-fat buttermilk
1/4 cup light mayonnaise
1/4 cup 2% Greek yogurt
1 small jalapeño pepper, seeded
1/4 cup chopped fresh cilantro
1 tomatillo, husked, rinsed, and chopped
1 clove garlic
1 scallion, sliced
Juice of 1/2 lime
1/8 teaspoon cumin
Creamy Jalapeño-Cilantro Dressing from the Shredded ChefServing(s)
7
Salt and ground black pepper, to taste
38
2
3
2
3 cups of water
3 cups 2% milk
2 teaspoons salt
1 and 3/4 cups yellow cornmeal
3 scoops vanilla protein powder
2 cups fresh or frozen blueberries
1 tablespoon honey
2 teaspoons extra-virgin olive oil
Crispy Polenta Squares with Warm Blueberry Sauce from the
Serving(s)
Shredded Chef
4
1 banana, peeled and sliced
467
27
72
8
1 teaspoon extra-virgin olive oil
2 egg whites
1/2 cup skim milk
2/3 cup breadcrumbs
1 tablespoon grated Parmesan cheese
1/2 teaspoon onion powder
1/2 teaspoon sweet paprika
1/2 teaspoon dried parsley
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
Crispy Squash Fries from the Shredded Chef
Serving(s)
2 large
4 yellow squash, quartered lengthwise and then cut 143
in half
8
21
3
1 (6-inch) whole-wheat tortilla
1 slice reduced-fat Swiss cheese
2 ounces deli ham
Cuban Sandwich Quesadilla from the Shredded Chef
Serving(s)
1
1 dill pickle, thinly sliced Dijon mustard, to taste 280
22
22
12
1 small cucumber, peeled
1/2 cup low-fat buttermilk
1/4 cup light mayonnaise
1/4 cup 2% Greek yogurt
3 tablespoons fresh parsley leaves
1 clove garlic, peeled
1/4 cup sliced scallions
Juice of 1/2 lemon
Cucumber Ranch Dressing from the Shredded Chef
Serving(s)
7
Salt and ground black pepper, to taste
42
2
4
2
2 teaspoons extra-virgin olive oil
1 small onion, finely chopped
1 carrot, peeled and chopped
2 celery stalks, chopped
1/2 jalapeño pepper, seeded and chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 bay leaf
4 cups low-sodium chicken broth
1 (14.5-ounce) can black beans, drained and rinsed
2 teaspoons red wine vinegar
Chopped fresh cilantro, to taste
Cumin-Spiked Black Bean Soup from the Shredded Chef Serving(s)
2
Salt and ground black pepper, to taste
309
20
47
5
Salt, to taste
1 (2-3 pound) head cauliflower, cut into florets
1 pound potatoes, peeled and cut into 1-inch cubes
1 medium onion, chopped
2 cloves garlic, peeled and minced
2 tablespoons garam masala or curry powder
1 cup low-sodium vegetable broth
Curried Potatoes and Cauliflower from the Shredded Chef Serving(s)
4
2 cups frozen peas
230
12
47
1
1 small onion, chopped
1 clove garlic, peeled and minced
3 tablespoons curry powder
1 teaspoon sweet paprika
1 bay leaf
1 teaspoon ground cinnamon
1/2 teaspoon peeled and grated fresh ginger
Salt and ground black pepper, to taste
4 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
1 tablespoon tomato paste
1/2 cup water
Juice of 1/2 lemon
1/2 teaspoon Indian chili powder
213
40
7
3
Curry Chicken from the Shredded Chef
Serving(s)
4
1 cup 2% Greek yogurt
1 pound pork tenderloin, trimmed of fat
1 tablespoon extra-virgin olive oil
Salt and ground black pepper, to taste
2 tablespoons Dijon mustard
2 cloves garlic, peeled and minced
Dijon and Sage-Coated Pork Tenderloin from the Shredded Serving(s)
Chef
4
1 tablespoon finely chopped fresh sage
172
26
1
6
1/4 cup honey
5 tablespoons Dijon mustard
2 tablespoons chopped fresh thyme leaves
3 cloves garlic, peeled and minced
Salt and ground black pepper, to taste
Easy Honey-Mustard Leg of Lamb from the Shredded Chef Serving(s)
8
5 pounds whole leg of lamb
441
54
12
35
1 whole-grain English muffin, split
1/2 teaspoon extra-virgin olive oil
2 scallions, finely chopped and divided
4 egg whites, whisked
Salt and ground black pepper, to taste
1/4 cup halved cherry tomatoes
Eggs and Tomato Breakfast Melts from the Shredded Chef Serving(s)
1
335
27
31
13
1/4 cup shredded Mexican cheese blend
1/3 cup unsalted butter, plus more for greasing
4 ounces 80% dark chocolate, finely chopped
1/2 cup Truvia
1/2 cup unsweetened cocoa powder
3 large eggs, beaten
Flourless Chocolate Cake from the Shredded Chef
Serving(s)
4
1 teaspoon vanilla extract
377
9
14
34
1 tablespoon extra-virgin olive oil
2 cloves garlic, peeled and minced
2 zucchini, cut into matchsticks
2 cups grape tomatoes
3 cups baby spinach
1 tablespoon lemon juice
Garlicky Zucchini and Spinach Sauté from the Shredded Chef
Serving(s)
6
46
2
5
2
Pinch of ground black pepper
2 tablespoons extra-virgin olive oil
2 tablespoons less-sodium soy sauce
2 tablespoons lemon juice
2 tablespoons white wine
2 cloves garlic, peeled and minced
2 (quarter-sized) fresh ginger pieces, peeled and minced
Salt and ground black pepper, to taste
4 (6-ounce) halibut fillets
3 medium leeks (white part only), thinly sliced
Ginger and Soy Sauce-Marinated Halibut with Leeks from the
Serving(s)
Shredded Chef
4
283
37
9
11
2 red bell peppers, seeded and thinly sliced
4 (4-ounce) tilapia fillets, about 3/4-inch thick
1/2 cup plain graham cracker crumbs
1 teaspoon lemon zest
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup 2% milk
1 tablespoon canola oil
Graham Cracker-Crusted Tilapia from the Shredded Chef Serving(s)
4
2 tablespoons chopped pecans, toasted
222
24
10
10
1 (6-ounce) boneless, skinless chicken breast, trimmed of fat
1 whole-grain pita bread
1/2 tablespoon extra-virgin olive oil
2 tablespoons sliced olives
1 teaspoon red wine vinegar
1/2 clove garlic, peeled and minced
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
Salt and ground black pepper, to taste
1/4 cup fresh spinach
2 tablespoons crumbled low-fat feta cheese
Greek Pita Pizza from the Shredded Chef
Serving(s)
1
461
49
38
14
1/2 tomato, seeded and chopped
Salt and ground black pepper, to taste
1 pound fresh green beans, trimmed
1/2 teaspoon extra-virgin olive oil
Green Beans Almondine from the Shredded Chef
Serving(s)
4
1/4 cup slivered almonds
79
3
10
5
2 poblano peppers, halved and seeded
2 serrano peppers, halved and seeded
1 avocado, peeled, pitted, and diced
1 clove garlic, peeled
1 cup chopped fresh cilantro
1/2 green bell pepper, seeded and chopped
1/2 medium sweet onion, chopped
1/4 head iceberg lettuce, chopped
1/2 cup water
Juice of 2 limes
Green 'n' Mean Salsa from the Shredded Chef
Serving(s)
4
1 (15-ounce) can diced tomatoes, drained
128
2
15
7
4 (6-ounce) mahi-mahi fillets
3 tablespoons avocado oil, divided
Salt and ground black pepper, to taste
1 medium avocado, peeled, pitted, and diced
1 medium mango, peeled, pitted, and diced
4 sprigs fresh cilantro, leaves thinly sliced
3 tablespoons lime juice, divided 1 teaspoon Sriracha hot sauce
Grilled Mahi-Mahi with Mango-Avocado Salsa from the Shredded
Serving(s)
Chef
4
4 lime wedges
358
33
15
19
1/4 cup balsamic vinegar
1/2 teaspoon capers
1/2 teaspoon minced garlic
2 tablespoons roughly chopped dry-packed sun-dried tomatoes
2 red bell peppers, seeded and cut into large strips
8 asparagus spears
1 zucchini, sliced
1/2 red onion, sliced
2 teaspoons extra-virgin olive oil
Salt and ground black pepper, to taste
4 hard-boiled eggs, peeled and quartered
2 tablespoons roughly chopped Kalamata olives
1/4 cup crumbled reduced-fat feta cheese
Grilled Mediterranean Salad with Sun-Dried Tomato Vinaigrette
Serving(s)
from the Shredded4Chef
171
10
11
9
Chopped fresh basil, to taste
1 tablespoon extra-virgin olive oil
Juice of 1 lemon
3 cloves garlic, peeled and minced
1 tablespoon chopped fresh rosemary leaves
Salt and ground black pepper, to taste
Grilled Rosemary Lamb Chops from the Shredded Chef
Serving(s)
4
8 (4-ounce) lamb chops, trimmed of fat
269
20
2
19
1/2 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
Salt and ground black pepper, to taste
2 eggplants, cut into 1/2-inch slices
3 zucchini, cut into 1/2-inch slices
2 yellow squash, cut into 1/2-inch slices
2 red bell peppers, seeded and cut into 1/2-inch slices
Grllled Balsamic Vegetable Platter with Shaved Parmesan from
Serving(s)
the Shredded Chef4
1/4 cup shaved Parmesan cheese
382
8
26
29
6 (6-ounce) boneless, skinless chicken breasts trimmed of fat
1 pound eggplant, peeled and cut into cubes (about 4 cups)
10 to 12 small red potatoes, cut into 1/8 inch slices (about 4 cups)
4 carrots, peeled and sliced
3 medium onions, cut into quarters
3 and 1/2 cups low-sodium chicken broth
3/4 cup chopped fresh parsley
2 tablespoons chopped fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup cold water
Harvest Chicken Stew from the Shredded Chef
Serving(s)
6
324
44
31
3
2 tablespoons whole-wheat flour
2 large hard-boiled eggs, peeled
1/2 medium avocado, peeled, pitted, and cut into 1/2-inch dice
1 tablespoon 2% Greek yogurt
1/2 teaspoon Dijon mustard
1/2 tablespoon finely chopped fresh chives
Salt and ground black pepper, to taste
12 thin cucumber slices
Healthy Avocado-Egg Salad Sandwich from the Shredded Chef
Serving(s)
2
4 slices whole-grain bread, toasted
303
15
29
15
1 cup old-fashioned oats
6 egg whites
1 ripe banana, peeled and sliced
1 cup 2% cottage cheese
1/2 teaspoon ground cinnamon
High Protein Banana Oatcakes from the Shredded Chef
Serving(s)
2
1 tablespoon granulated sugar
176
16
23
3
4 apples, peeled, cored, and chopped
1/2 cup water
1/4 cup Truvia
Homemade Cinnamon-Spiced Applesauce from the Shredded
Serving(s)
Chef
4
1/2 teaspoon ground cinnamon
96
1
25
0
Honey Glazed Chicken from the Shredded Chef
Serving(s)
4
199
40
10
1
2 teaspoons extra-virgin olive oil, divided
1/2 small onion, finely chopped
1 tomato, diced
1 jalapeño pepper, seeded and finely chopped
Salt and ground black pepper, to taste
2 (6-inch) corn tortillas
2 large eggs
1 ounce queso fresco (fresh Mexican cheese), crumbled
Huevos Rancheros from the Shredded Chef
Serving(s)
2
2 tablespoons chopped fresh cilantro
438
24
26
26
e syrup 2 tablespoons unsweetened almond milk 1 teaspoon vanilla
Iced Pumpkin-Pecan
extract 1/3 cup coconut
Protein flour
Bars 2from
scoops
the Shredded
vanilla whey
Chef
protein
Serving(s)
powder 2 tablespoons
9
ground flaxseed 2 teaspoons ground cinnamon 1/4
143teaspoon baking
12 soda 1/2 teaspoon
12
ground nutmeg
6
1/4 teaspoon sea salt 1/8 teaspoon ground clovesTopping1 scoop vanilla protein powder Room temperatre water, as needed 1/4 cup chopped pecans
2 cups shredded low-fat sharp cheddar cheese, divided
1 tablespoon extra-virgin olive oil
2 scallions, sliced
1 cup sliced shiitake mushrooms
1/2 cup chopped red bell pepper
3/4 cup seeded and diced tomatoes
1 cup finely diced lean ham steak
1 cup finely chopped broccoli florets
7 large whole eggs
5 egg whites
1/4 cup 2% milk
Irresistible Ham and Cheese Bake from the Shredded Chef Serving(s)
6
273
26
6
17
Salt and ground black pepper, to taste
1/2 pound dried lentils, rinsed and picked over
2 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
1 tablespoon (3 cubes) chicken bouillon
4 cups water
1 small onion, finely chopped
1 ripe tomato, chopped
2 cloves garlic, minced
1 teaspoon garlic powder
1 teaspoon ground cumin
1/4 teaspoon sweet paprika
1/4 teaspoon dried oregano
Salt, to taste
1 scallion, thinly sliced
Italian Lentil Soup with Chicken from the Shredded Chef Serving(s)
4
318
35
39
2
1/4 cup chopped fresh cilantro
1/2 cup orange juice
1/3 cup finely chopped onion
1 teaspoon lime zest
1/4 cup lime juice
2 tablespoons honey
1 clove garlic, peeled and minced
1/2 jalapeño pepper, seeded and finely chopped
1 teaspoon ground cumin
Jalapeño-Lime (Marinade) from the Shredded Chef
Serving(s)
5
1/4 teaspoon garlic salt
50
0
13
0
3/4 cup honey graham cracker crumbs (about 4 sheets of crackers)
1/2 cup applesauce
1 cup quick-cooking oats
1 teaspoon ground cinnamon
3 large egg yolks
1 (14-ounce) can condensed milk
1/3 cup key lime juice
Key Lime Pie from the Shredded Chef
Serving(s)
2 cups
6 frozen whipped topping, thawed in fridge for 4 to 5475
hours
11
74
16
Salt and ground black pepper, to taste
8 ounces egg noodles
2 teaspoons extra-virgin olive oil
6 ounces white mushrooms, sliced
1 tablespoon finely chopped onion
1 pound 93% lean ground turkey
1/2 cup water
1 cube chicken bouillon, crumbled
1 tablespoon sweet paprika
Lean Turkey Paprikash from the Shredded Chef
Serving(s)
4
456
35
45
14
2/3 cup 2% Greek yogurt
2 red bell peppers, seeded and chopped
2 pounds asparagus, trimmed and cut into 1-inch pieces
2 teaspoons lemon zest
1/2 teaspoon salt, divided
2 teaspoons extra-virgin olive oil
5 cloves garlic, peeled and minced
1 pound raw large shrimp, shelled and deveined
1 cup low-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
Lemon-Garlic Shrimp with Asparagus from the Shredded Chef
Serving(s)
4
2 tablespoons chopped fresh parsley
255
30
17
8
1 tablespoon lemon juice
1/2 teaspoon dried rosemary
1 tablespoon extra-virgin olive oil
4 (6-ounce) wild Pacific salmon fillets
Lemon-Rosemary Salmon Steaks from the Shredded Chef Serving(s)
4
226
34
0
9
Salt and ground black pepper, to taste
2 tablespoons extra-virgin olive oil
1/4 cup white wine
2 teaspoons lemon zest
2 tablespoons lemon juice
1 tablespoon brown sugar, unpacked
1 tablespoon fresh thyme leaves
1 tablespoon fresh rosemary leaves
Lemon-Wine (Marinade) from the Shredded Chef
Serving(s)
5
2 cloves garlic, peeled and minced
84
0
4
7
3/4 cup unsweetened almond milk
1/4 cup heavy cream
2 cups ice cubes
1 scoop chocolate protein powder
1 tablespoon unsweetened cocoa powder
1 teaspoon instant espresso powder
Low-Carb Chocolate Espresso Protein Shake from the Shredded
Serving(s)
Chef
1
355
24
11
23
1 tablespoon granulated sugar
1 small cucumber
3/4 cup 2% Greek yogurt
3/4 teaspoon Worcestershire sauce
2 tablespoons finely chopped fresh mint
Low-Fat Tzatziki from the Shredded Chef
Serving(s)
16
12
1
1
0
Salt, to taste
2 bananas, preferably frozen, peeled and sliced
3 cups fresh baby spinach
1 and 1/2 cups diced fresh mango (about 2 mangos)
1/4 cup shelled raw hemp seeds
3 and 1/4 cups 2% milk
Mango Green Smoothie from the Shredded Chef
Serving(s)
4
2 cups ice cubes
271
13
37
9
2 cups 1/2-inch cubes French bread
1 cup skim milk
2 large eggs
2 and 1/2 teaspoons vanilla extract
4 tablespoons pure maple syrup, divided
Maple-Raisin Bread Pudding from the Shredded Chef
Serving(s)
4
1/3 cup raisins
277
10
50
3
3 egg whites
3 tablespoons unsalted butter, softened
1/4 cup maple syrup
1/2 cup 2% milk
1/2 cup whole-wheat flour
1/4 cup wheat germ
1/4 cup oat bran
6 scoops chocolate protein powder
2 teaspoons baking powder
1 teaspoon baking soda
Maple-Walnut Protein Muffins from the Shredded Chef
Serving(s)
12
1/2 cups chopped walnuts
176
15
15
7
2 pounds 93% lean ground turkey
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can whole kernel corn, drained and rinsed
1/2 (4-ounce) can fire-roasted diced green chiles
1 cup mild chunky salsa
1 (1-ounce) packet dry taco seasoning mix
3/4 cup plain breadcrumbs
3 egg whites
Salt and ground black pepper, to taste
Mexican Meatloaf from the Shredded Chef
Serving(s)
8
343
28
32
9
1 (28-ounce) can enchilada sauce, divided
1 and 1/2 pounds 92% lean ground beef
4 tablespoons Dijon mustard
Salt and ground black pepper, to taste
1/2 cup low-carb ketchup
1/2 cup light mayonnaise
1 tablespoon red wine vinegar
2 teaspoons Worcestershire sauce
4 whole-grain hamburger buns
Mike's Savory Burgers from the Shredded Chef
Serving(s)
4
4 sandwich slice pickles, halved
516
42
29
26
1 (12-ounce) package vanilla wafers
2 (8-ounce) packages reduced-fat cream cheese
1/3 cup plus 1 tablespoon Truvia
2 large eggs
Mini Cheesecakes from the Shredded Chef
Serving(s)
6
567
9
79
24
1 teaspoon vanilla extract
1 and 1/2 pounds 93% ground turkey
2 egg whites
1/2 cup toasted wheat germ
1/4 cup quick-cooking oats
1 tablespoon whole flaxseed
1 tablespoon grated Parmesan cheese
1/2 teaspoon all-purpose seasoning
Muscle Meatballs from the Shredded Chef
Serving(s)
4
1/4 teaspoon ground black pepper
316
40
10
13
1/3 cup dry quinoa, rinsed
2/3 cup water
16 whole dates, pitted
1/2 cup raw almonds
1/2 cup almond butter, preferably crunchy
1/2 cup chocolate protein powder
No-Bake Chocolate Protein Bars with Quinoa from the Shredded
Serving(s)
Chef
8
331
11
49
13
1 tablespoon honey (optional)
8 scoops vanilla brown rice protein powder
4 teaspoons matcha green tea powder
1/2 cup oat flour
1/3 cup almond butter
1 cup plus 2 tablespoons unsweetened almond milk
2 tablespoon Truvia
Zest of 1 lemon
No-Bake Matcha Green Tea Fudge Bars from the ShreddedServing(s)
Chef
10
2 ounces dark chocolate, finely chopped
194
21
12
7
4 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
2 tablespoons orange juice
2 tablespoons honey
1 tablespoon lemon juice
Orange and Honey-Glazed Chicken from the Shredded ChefServing(s)
4
216
39
10
2
1/8 teaspoon salt
2 cups water
2 cups beet greens
2 beets, peeled and diced
2 oranges, peeled
2 scoops vanilla protein powder
Orange Beet Protein Shake from the Shredded Chef
Serving(s)
2
Juice of 1/2 lemon
192
25
25
0
1/4 cup 2% milk
1/4 cup grated Parmesan cheese
1/4 cup seasoned breadcrumbs
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon garlic powder
Parmesan-Crusted Pork Chops from the Shredded Chef Serving(s)
4
256
42
6
6
4 (6-ounce)
boneless pork chops, 1/2-inch thick and trimmed
of fat
3 tablespoons blueberry, raspberry, strawberry
1 (15-ounce) can diced peaches in water or 100% juice, drained
1/2 cup 2% cottage cheese
1/2 cup water
2 scoops vanilla protein powder
1/4 cup all-purpose flour
1/3 cup Truvia
1/2 cup quick-cooking oats
Peach Cobbler from the Shredded Chef
Serving(s)
6
1 tablespoon honey
161
12
28
1
e eggs 2 tablespoons unsweetened cocoa powder 1/4 cup coconut
Peanut
sugar
Butter
1/2 Protein
teaspoon
Swirl
saltBrownies
2 tablespoons
from the
peanut
Shredded
butter Chef
2 teaspoons
Serving(s) vanilla extract
10 1 scoop unflavored whey protein 6 ounces dark chocolate,
234
chopped,12
or 1 cup dark chocolate
25
chipsTopping1/2
11
cup 2% Greek yogurt 2 tablespoons egg whites 1 teaspoon vanilla extract 2 tablespoons peanut butter 1 scoop unflavored whey protein 1 teaspoon honey
2 cups baby spring mix
2 scallions, chopped
1 small cucumber, halved and sliced
4 white button mushrooms, halved and sliced
1/4 medium avocado, peeled and chopped
1/2 cup 2% cottage cheese
1 hard-boiled egg, peeled and chopped
3 tablespoons low-fat buttermilk
Juice of 1 lemon
1 clove garlic, minced
Perfect Protein Salad with Buttermilk Dressing from the Shredded
Serving(s)
Chef
1
Salt and ground black pepper, to taste
349
30
29
15
2 avocados
1/2 small red onion, finely chopped
1/4 cup chopped fresh cilantro
1 tablespoon lime juice, plus more if needed
1/2 teaspoon salt, plus more if needed
Pinch of ground black pepper
Perfect Spicy Guacamole from the Shredded Chef
Serving(s)
2
4
20
29
2 serrano
peppers, seeded and finely chopped, plus more if337
needed
1 cup canned crushed pineapple
1/3 cup less-sodium soy sauce
1/3 cup honey
1/4 cup apple cider vinegar
2 cloves garlic, peeled and minced
1 teaspoon ground ginger
Pineapple-Soy (Marinade) from the Shredded Chef
Serving(s)
5
135
2
34
0
1/4 teaspoon ground cloves
4 (6-ounce) boneless pork chops, trimmed of fat
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup Chinese plum sauce
Plum Sauce-Glazed Pork Chops from the Shredded Chef Serving(s)
4
229
39
8
4
4 teaspoons yellow mustard
1 tablespoon Worcestershire sauce
1 tablespoon apple cider vinegar
1 tablespoon less-sodium soy sauce
1 teaspoon chili powder
1 clove garlic, peeled and minced
Dash of hot sauce
4 (6-ounce) boneless, skinless chicken breasts trimmed of fat
1 tablespoon vegetable oil
1 medium onion, thinly sliced
1 green bell pepper, seeded and sliced
Salt and ground black pepper, to taste
8 (6-inch) whole-wheat tortillas
Pollo Fajitas from the Shredded Chef
Serving(s)
4
Juice of 1/2 lemon
445
46
44
9
4 (6-ounce) boneless pork chops, trimmed of fat
Salt and ground black pepper, to taste
1 (11-ounce) can mandarin oranges, drained
Pork Chops Braised with Oranges from the Shredded Chef Serving(s)
4
1/2 teaspoon ground cloves
247
38
13
4
Salt, to taste
8 ounces rice noodles
1/3 cup water
1/4 cup Shao Hsing rice wine or dry sherry
2 tablespoons less-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon peanut oil or canola oil
1 onion, thinly sliced
1 pound bok choy, cored and cut into long, thin strips
1 pound pork tenderloin, trimmed of fat and cut into thin strips
2 cloves garlic, peeled and minced
Pork Tenderloin and Bok Choy Noodle Stir-Fry from the Shredded
Serving(s)
Chef
4
28
54
8
1 tablespoon chili garlic sauce (sambal oelek) 413
1 teaspoon extra-virgin olive oil
1 medium onion, chopped
3 cloves garlic, peeled and minced
1 cup dry quinoa, rinsed
1 and 3/4 cups low-sodium vegetable broth
1 teaspoon ground cumin
1/4 teaspoon ground cayenne pepper
Salt and ground black pepper, to taste
1 cup frozen corn kernels
2 (15-ounce) cans black beans, rinsed and drained
Quinoa and Black Bean Casserole from the Shredded ChefServing(s)
4
1/2 cup chopped fresh cilantro
402
21
77
5
1 and 1/2 cups water
1 cup dry quinoa, rinsed
1/2 cup grated carrots
1/4 cup chopped red bell pepper
1/4 cup chopped yellow bell pepper
1 small red onion, finely chopped
1 and 1/2 teaspoons curry powder
1/4 cup chopped fresh cilantro
Juice of 1 lime
1/4 cup almonds slivers, toasted
1/2 cup dried cranberries
Quinoa Salad with Almonds and Dried Cranberries from theServing(s)
Shredded Chef
4
310
9
56
6
Salt and ground black pepper, to taste
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon dried thyme
1/4 teaspoon minced garlic
Pinch of ground black pepper
Red Wine Vinaigrette from the Shredded Chef
Serving(s)
2
2 tablespoons extra-virgin olive oil
123
0
0
14
1 and 1/2 pounds Brussel sprouts, ends trimmed and yellow leaves
removed
3 tablespoons extra-virgin olive oil
Salt and ground black pepper, to taste
Roasted Brussel Sprouts from the Shredded Chef
Serving(s)
4
164
6
16
11
1/4 cup chopped fresh cilantro
6 medium baking potatoes (8 ounces each), poked with a few holes
1 whole garlic bulb
1 teaspoon extra-virgin olive oil
2 tablespoons unsalted butter, softened
1/2 cup skim milk
1/2 cup buttermilk
1 and 1/2 teaspoons finely chopped fresh rosemary leaves
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Roasted Garlic Twice-Baked Potato from the Shredded ChefServing(s)
6
242
6
43
6
Sweet paprika, to taste
3 cups sliced white mushrooms, divided
1 pound 92% lean ground beef
1/4 cup plain breadcrumbs
2 egg whites
1/4 cup 2% milk
1/4 teaspoon dried thyme
3 tablespoons low-carb ketchup, divided
Salisbury Steak from the Shredded Chef
Serving(s)
5
1 (12-ounce) jar fat-free beef gravy
216
24
11
8
2 teaspoons extra-virgin olive oil
1/2 small onion, diced
2 asparagus spears, cut into 1-inch pieces
1 (6-ounce) wild Pacific salmon fillet, cut into 1-inch cubes
1 clove garlic, minced
3 pitted Kalamata olives, sliced
1 teaspoon capers
1 Roma tomato, diced
Salt and ground black pepper, to taste
2 whole eggs, lightly beaten
Salmon and Asparagus Omelet from the Shredded Chef
Serving(s)
1
4 egg whites, lightly beaten
560
64
13
28
2 tablespoons whole-grain mustard
1 tablespoon capers, drained
1 tablespoon chopped fresh tarragon
4 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
2 tablespoons water
4 (6-ounce) skinless cod fillets
1 large head Bibb lettuce torn (about 6 cups)
1/2 English cucumber, thinly sliced
1/4 small red onion, thinly sliced
2 tablespoons lemon juice
Seared Cod with No-Cook Mustard-Caper Sauce from the Shredded
Serving(s)Chef
4
Salt and ground black pepper, to taste
296
31
5
17
1 and 3/4 cups water, plus more as needed
2 cups corn kernels cut from cobs (about 3 large ears), divided
Salt, to taste
1 teaspoon wasabi paste
Seared Tuna and Corn Purée with Wasabi from the Shredded
Serving(s)
Chef
4
50
15
4
4 (6-ounce) tuna steaks, about 3/4-inch thick 290
2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
Simple Italian Parmesan Chicken from the Shredded Chef Serving(s)
4
42
6
11
4 (6-ounce)
boneless, skinless chicken breasts, trimmed 290
of fat
2 teaspoons extra-virgin olive oil
1/2 cup chopped onion
3 cloves garlic, minced
1 (8-ounce) can tomato sauce
3 cups low-sodium chicken broth
1 to 2 teaspoons chopped canned chipotle chiles in abodo sauce
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes
2 cups frozen corn
1 teaspoon ground cumin, plus more to taste
1/2 teaspoon dried oregano
2 (8-ounce) boneless, skinless chicken breasts, trimmed of fat
Salt, to taste
1/4 cup chopped scallions
3/4 cup shredded reduced-fat cheddar cheese
Slow Cooker Chicken Enchilada Soup from the Shredded Chef
Serving(s)
4
429
42
41
10
1/4 cup chopped fresh cilantro
1 tablespoon minced garlic
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme leaves
Salt and ground black pepper, to taste
2 pounds lean beef round roast, trimmed of fat
1 teaspoon Worcestershire sauce
2 (14.5-ounce) cans low-sodium beef broth, plus more if needed
3 large onion, sliced
1 large red bell pepper, seeded and sliced into strips
1 large green bell pepper, seeded and sliced into strips
2 (8-ounce) baguettes
Slow Cooker French Dip Sandwiches from the Shredded Chef
Serving(s)
8
324
35
24
10
8 slices reduced-fat mozzarella
1 pound lean Italian turkey sausage, casings removed
1/2 cup chopped onion
3 cloves garlic, minced
1 red bell pepper, seeded and chopped in 1/2-inch pieces
1 green bell pepper, seeded and chopped in 1/2-inch pieces
1 and 1/3 cups canned crushed tomatoes
1/2 teaspoon dried rosemary
Salt and ground black pepper, to taste
4 whole-wheat 100-calorie potato rolls
Slow Cooker Italian Sloppy Joe from the Shredded Chef
Serving(s)
373
32
31
15
44 slices reduced-fat provoone cheese 1 cup baby spinach
4 (5-ounce) boneless pork chops, 1/2-inch and trimmed of fat
2 teaspoons salt-free extra spicy seasoning blend
1/2 medium yellow onion, sliced
1 jalapeño pepper, seeded and finely chopped
Smothered Cajun Pork Chops with Tomatoes from the Shredded
Serving(s)
Chef
4
32
6
3
1 (14.5-ounce) can diced tomatoes, undrained 190
3 cups 2% milk
1 cup quick-cooking oats
1 tablespoon brown sugar, unpacked
1/2 teaspoon ground cinnamon
Pinch of ground nutmeg
1/4 cup chopped pistachios
Pinch of salt
Spiced Caribbean Oatmeal with Yogurt Swirl from the Shredded
Serving(s)
Chef
4
1 (6-ounce) container 2% Greek yogurt
292
17
31
12
2 tablespoons chopped fresh cilantro, plus more for garnish 3/4 Spicy
cup frozen
Santacorn
Fe Taco
kernels
Salad
Saltfrom
andthe
ground
Shredded
black Chef
pepper, to taste
Serving(s)
1 and 1/4 teaspoons
4 ground sweet paprikaAvocado Dip1/4 cup 2% Greek
347
yogurt 1/4 cup 22
water 1 medium28
avocado, peeled,
18 pitted, and chopped, divided 1 and 1/2 tablespoons chopped fresh cilantro 1/2 teaspoon cayenne pepper Salt and ground black pepper, to tasteSalad5 cups shredded iceberg lettuce 1/2 cup shredded Mexican cheese blend 1 beefsteak tomato, chopped 2 tablespoons chopped fresh cilantro 2 tablespoons crushed tortilla chips
4 cups chopped kale (stems removed)
4 cups fresh spinach leaves
3 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
Salt and ground black pepper, to taste
6 hard-boiled eggs, peeled and quartered
2 medium avocados, peeled, pitted and sliced
1/2 small red onion, sliced
Supergreen Salad from the Shredded Chef
Serving(s)
4
4 tablespoons grated Parmesan cheese
420
17
18
33
2 tablespoons canola oil
2 red bell peppers, seeded and chopped
2 jalapeño peppers, finely chopped
3 Anaheim chiles, roasted, peeled, seeded, and chopped
3 poblano chiles, roasted, peeled, seeded, and chopped
2 yellow onions, chopped
1 pound boneless chuck steak, trimmed of fat and cut into cubes
2 pounds 92% lean ground beef
1 pound lean Italian sausage
1/4 cup minced garlic
2 teaspoons granulated onion
2 teaspoons garlic powder
3 tablespoons chili powder
2 teaspoons ground hot paptrika
2 teaspoons ground cumin
2 teaspoons ground cayenne pepper
2 teaspoons ground coriander
2 teaspoons salt
2 teaspoons ground black pepper
1 cup tomato paste
2 cups tomato sauce
12 ounces lager beer
1 cup low-sodium chicken broth
2 (15.5-ounce) cans pinto beans, undrained
2 (15.5-ounce) cans kidney beans, undrained
Supremely Spicy Chili from the Shredded Chef
Serving(s)
12
460
37
36
18
1/2 cup thinly sliced scallions
3 cups mashed sweet potatoes
1/3 cup skim milk
1 tablespoon melted unsalted butter
1 teaspoon vanilla extract
1/2 teaspoon salt
2 egg whites
1/4 cup packed brown sugar
1/4 cup all-purpose flour
Sweet Potato Casserole from the Shredded Chef
Serving(s)
4
1 tablespoon olive oil
243
5
41
7
2 medium sweet potatoes (5 ounces each), peeled and thinly sliced
1 tablespoon extra-virgin olive oil
Sweet Potato Chips from the Shredded Chef
Serving(s)
6
61
1
10
2
1/2 teaspoon salt
1/2 cup less-sodium soy sauce
2 tablespoons Worcestershire sauce
1 and 1/2 tablespoons distilled white vinegar
1 and 1/2 tablespoons vegetable oil
1 and 1/2 tablespoons onion powder
1 teaspoon garlic powder
Teriyaki (Marinade) from the Shredded Chef
Serving(s)
5
81
2
7
5
1/2 teaspoon ground ginger
1/3 cup less-sodium soy sauce
2 tablespoons molasses
2 teaspoons Dijon mustard
3 cloves garlic, peeled and minced
2 teaspoons peeled and grated fresh ginger
4 (6-ounce) sirloin steaks, trimmed of fat
Teriyaki Sirloin Steaks from the Shredded Chef
Serving(s)
4
279
40
10
7
Salt and ground black pepper, to taste
4 (6-ounce) boneless, skinless chicken breasts, trimmed of fat
3 cloves garlic, peeled and minced
2 jalapeño peppers, minced
1 tablespoon fish sauce
1 tablespoon granulated sugar
1/4 cup chopped fresh basil
1 tablespoon chopped fresh mint
Thai Basil Chicken from the Shredded Chef
Serving(s)
4 1 tablespoon chopped unsalted dry-roasted peanuts220
40
5
4
8 whole portobello mushrooms
1 tablespoon extra-virgin olive oil
1 clove garlic, peeled and minced
1 (12-ounce) package soft tofu
1/4 cup grated Parmesan cheese
1/4 teaspoon onion powder
1/4 cup chopped fresh parsley
1/4 teaspoon sweet paprika
1/4 teaspoon ground cayenne pepper
Salt and ground black pepper, to taste
Tofu and Parmesan-Stuffed Portobello Mushrooms from theServing(s)
Shredded Chef
2
1 and 1/2 cups cooked brown rice, to serve
438
26
51
16
Triple Berry Crisp from the Shredded Chef
Serving(s)
Tropical Chicken Salad with Pineapple and Pecas from the Shredded
Serving(s)Chef
Turkey Taco Lettuce Wraps from the Shredded Chef
Serving(s)
Vegetarian Bibimbap from the Shredded Chef
Serving(s)
White Bean Soup with Turkey Sausage and Kale from the Shredded
Serving(s)Chef
---Supplements--1 serving Legion ASCEND
Serving(s)
1 serving Legion ATLAS
Serving(s)
1 serving Legion FORGE (for fasted training)
Serving(s)
1 serving Legion FORTIFY
Serving(s)
1 serving Legion GENESIS
Serving(s)
1 serving Legion LUNAR
Serving(s)
1 serving Legion PHOENIX
Serving(s)
1-2 scoops Legion PULSE
Serving(s)
1 serving Legion RECHARGE
Serving(s)
1 serving Legion THRIVE
Serving(s)
1 serving Legion TRITON
Serving(s)
1 serving Legion TRIUMPH
Serving(s)
1 scoop Legion WHEY+
Serving(s)
---User Entered Items--Example 1: Potatoes
Grams
3/4 cup blackberries
3/4 cup raspberries
3/4 cup blueberries
1 tablespoon granulated sugar
3/4 cup Truvia
1 cup whole-wheat flour
1 cup rolled oats
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
524
6
1/2 cup (1 stick) cold butter, cubed
1 (6-ounce) boneless, skinless chicken breast, cooked/cubed
2 tablespoons chopped celery
1/4 cup chopped pineapple
1/4 cup peeled orange segments
1 tablespoon chopped pecans
1/4 cup halved seedless grapes
Salt and ground black pepper, to taste
1
2 cups torn romaine lettuce
323
1 pound 93% lean ground turkey
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground sweet paprika
1/2 teaspoon dried oregano
Salt and ground black pepper, to taste
1/2 small onion, chopped
1/4 red bell pepper, seeded and chopped
1/2 cup canned tomato sauce
8 large iceberg lettuce leaves, washed and dried
4
196
1/2 cup chopped fresh cilantro
1 tablespoon sesame oil
1 cup carrots, cut into matchsticks
1 cup zucchini, cut into matchsticks
1/2 (14-ounce) can bean sprouts, drained
1 (8-ounce) can bamboo shoots, drained
6 ounces white mushrooms, sliced
Salt and ground black pepper, to taste
2 cups cooked long-grain rice, cooled
2 scallions, sliced
2 tablespoons less-sodium soy sauce
1/4 teaspoon ground black pepper
4 large eggs
4
Sriracha hot sauce, to taste
473
2 teaspoons extra-virgin olive oil
1 onion, chopped
1 clove garlic, minced
1 and 1/4 pounds lean turkey sausage, casings removed
6 cups low-sodium chicken broth
1 cup canned white beans, drained and rinsed
1 cup roughly chopped kale (stems removed)
4
Salt and ground black pepper, to taste
351
0
370
0
0
50
4
0
5
0
160
45
0
100
6
92
17
42
22
9
22
4
8
16
80
10
34
20
16
0
38
0
0
4
0
0
0
0
25
0
0
22
0
51
0
0
12
1
0
4
0
14
0
0
2
0
6
0
0
0.5
0
0
0
0
3
4
0
0
0
1.2
1.3
0
5
1.7
0
0.12
0.03
0
0.01
0
0.06
630
100
0
433
0
0.22
0
0.04
1.8
0.65
0
0.03
0.51
0
0
0
0
0
0
0
0
27
0
0
0
65
0
0
0
0
0
0
0
2
0
0
0
2.75
0
1.08
1.2
1.3
0
0
2.04
0
0.16
0.03
90
0.02
0
0
210
0
0
162
0
0
0
0
8
0
0
0
1.61
0.9
30
20
100
100
30
0.3
0.2
0.6
90
0.05
33.5
0.5
10
375
0
0.05
0.2
0
0
0.23
0
0
0
0.03
30