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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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1700 Calorie Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

This meal plan contains 1700 calories each day. This diet plan may be an effective maintenance plan for some smaller women, or 1700 calories per day may act as an aggressive diet for the average man. This diet plan is just example meal plan created using the Prospre meal planning app. To create your own personalized meal plan custom to your preferences and goals, install Prospre today.

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Day 1

Macronutrient Totals

Calories

1634

Protein

97.1 g

Fat

59.9 g

Carbs

189 g

Breakfast

Calories

273

Protein

6.7 g

Fat

12.1 g

Carbs

39.1 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

379

Protein

39.9 g

Fat

17.2 g

Carbs

18.4 g

Beef Top Loin

Beef Top Loin

112.5 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Steamed Broccoli

Steamed Broccoli

218.75 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Dinner

Calories

543

Protein

30.9 g

Fat

17.1 g

Carbs

66.4 g

Chicken Stir Fry

Chicken Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Kale Salad

Kale Salad

77.25 g

Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

235

Protein

13.9 g

Fat

4.3 g

Carbs

38.1 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

204

Protein

5.7 g

Fat

9.2 g

Carbs

27 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Day 2

Macronutrient Totals

Calories

1724

Protein

100.9 g

Fat

62 g

Carbs

206.9 g

Breakfast

Calories

286

Protein

6.9 g

Fat

12.2 g

Carbs

42.2 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

355

Protein

31.4 g

Fat

18.4 g

Carbs

18.6 g

Tilapia

Tilapia

113 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

523

Protein

34.4 g

Fat

9.9 g

Carbs

74.7 g

Shrimp Stir Fry

Shrimp Stir Fry

400 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  3. Cover the pan again until finished.
  4. Serve on rice.
Asparagus

Asparagus

85 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

235

Protein

13.9 g

Fat

4.3 g

Carbs

38.1 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

325

Protein

14.3 g

Fat

17.2 g

Carbs

33.3 g

Cheerios

Cheerios

28 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Almonds

Almonds

30 g

Ingredients

Instructions

Day 3

Macronutrient Totals

Calories

1730

Protein

109.7 g

Fat

63.5 g

Carbs

196.7 g

Breakfast

Calories

273

Protein

6.7 g

Fat

12.1 g

Carbs

39.1 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

473

Protein

45.7 g

Fat

16.4 g

Carbs

37.1 g

Salmon

Salmon

93.75 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Lentils

Lentils

150 g

Ingredients

Instructions

  1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  2. Sift through the dry lentils to ensure there are no hard pieces.
  3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  6. Stir in olive oil
Edamame

Edamame

63.75 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

401

Protein

19.7 g

Fat

15.7 g

Carbs

48.2 g

Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Kale Salad

Kale Salad

77.25 g

Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

163

Protein

16.3 g

Fat

0.8 g

Carbs

24.1 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Snack

Calories

420

Protein

21.3 g

Fat

18.5 g

Carbs

48.2 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Banana

Banana

1 Banana

Greek Yogurt

Greek Yogurt

150 g

Day 4

Macronutrient Totals

Calories

1766

Protein

118.1 g

Fat

47.9 g

Carbs

229.9 g

Breakfast

Calories

469

Protein

17.7 g

Fat

13.4 g

Carbs

71.7 g

Bagel

Bagel

1 Bagel

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Milk

Milk

187.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Lunch

Calories

569

Protein

37.2 g

Fat

24.7 g

Carbs

55.4 g

Turkey Sandwich

Turkey Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Mixed Nuts

Mixed Nuts

37.5 g

Ingredients

Instructions

Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Dinner

Calories

317

Protein

26.4 g

Fat

5.6 g

Carbs

40.9 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Rice

Rice

0.75 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

193

Protein

10.5 g

Fat

3.3 g

Carbs

32.9 g

Greek Yogurt

Greek Yogurt

112.5 g

Ingredients

Instructions

  1. Enjoy
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

218

Protein

26.3 g

Fat

0.9 g

Carbs

29 g

Protein Shake

Protein Shake

250 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Banana

Banana

1 Banana

Day 5

Macronutrient Totals

Calories

1683

Protein

114.5 g

Fat

62.5 g

Carbs

180 g

Breakfast

Calories

286

Protein

6.9 g

Fat

12.2 g

Carbs

42.2 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

466

Protein

49.9 g

Fat

22.5 g

Carbs

16.8 g

Beef Top Loin

Beef Top Loin

150 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Green Beans

Green Beans

85 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Steamed Broccoli

Steamed Broccoli

175 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Dinner

Calories

415

Protein

34.8 g

Fat

7.4 g

Carbs

52.8 g

Tilapia

Tilapia

113 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Rice

Rice

1 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Brussel Sprouts

Brussel Sprouts

85 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

281

Protein

9 g

Fat

16.1 g

Carbs

30.1 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

235

Protein

13.9 g

Fat

4.3 g

Carbs

38.1 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 6

Macronutrient Totals

Calories

1740

Protein

93.3 g

Fat

60.4 g

Carbs

220.6 g

Breakfast

Calories

299

Protein

7.1 g

Fat

12.3 g

Carbs

45.3 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

112.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

417

Protein

28.4 g

Fat

5.9 g

Carbs

62.8 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

573

Protein

35.2 g

Fat

22 g

Carbs

61.6 g

Shrimp Stir Fry

Shrimp Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  3. Cover the pan again until finished.
  4. Serve on rice.
Spinach Salad

Spinach Salad

90.75 g

Edamame

Edamame

63.75 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.

Snack

Calories

281

Protein

9 g

Fat

16.1 g

Carbs

30.1 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

170

Protein

13.6 g

Fat

4.1 g

Carbs

20.8 g

Greek Yogurt

Greek Yogurt

150 g

Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 7

Macronutrient Totals

Calories

1738

Protein

106 g

Fat

57.5 g

Carbs

213.4 g

Breakfast

Calories

299

Protein

7.1 g

Fat

12.3 g

Carbs

45.3 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

112.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

298

Protein

30.8 g

Fat

4.9 g

Carbs

33.5 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Sweet Potato

Sweet Potato

93.75 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Raw Bell Peppers

Raw Bell Peppers

63.75 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

218

Protein

26.3 g

Fat

9.5 g

Carbs

6.6 g

Salmon

Salmon

93.75 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

688

Protein

27.9 g

Fat

26.5 g

Carbs

89.9 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Bagel

Bagel

1 Bagel

Mixed Nuts

Mixed Nuts

22.5 g

Ingredients

Instructions

Snack

Calories

235

Protein

13.9 g

Fat

4.3 g

Carbs

38.1 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Grocery List

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Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Beverages

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (2.18 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

  • Rice (5.5 cup, cooked)

Breakfast Cereals

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