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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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4.8

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2500 Calorie High Protein 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.

The sample meal plan below was created using the Prospre app's meal plan generator. It was generated for a standard diet with approximately 2500 kcal per day, and higher protein macros (just under 200g per day) that would be suitable for building muscle. For a fully custom meal plan, using whichever macros you like, check out our app.

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Day 1

Macronutrient Totals

Calories

2486

Protein

186.2 g

Fat

76 g

Carbs

290.6 g

Breakfast

Calories

633

Protein

31.7 g

Fat

5 g

Carbs

125.6 g

Raisin Bran

Raisin Bran

465 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl

Ingredients

Instructions

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

Lunch

Calories

750

Protein

59.9 g

Fat

40.2 g

Carbs

42.6 g

Classic Chili

Classic Chili

465 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Edamame

Edamame

127.5 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.
Steamed Broccoli

Steamed Broccoli

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

553

Protein

57.7 g

Fat

28.4 g

Carbs

19.2 g

Ingredients

Instructions

  1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  2. Drizzle vinaigrette and toss the salad.
  3. Slice or chop grilled chicken breasts, and add it on top of the salad
Pork Chops

Pork Chops

125 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

Snack

Calories

272

Protein

13.7 g

Fat

1 g

Carbs

56.8 g

Milk

Milk

335 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Watermelon

Watermelon

175 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Banana

Banana

1 Banana

Snack

Calories

278

Protein

23.2 g

Fat

1.4 g

Carbs

46.4 g

Cottage Cheese

Cottage Cheese

200 g

Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Day 2

Macronutrient Totals

Calories

2479

Protein

186.5 g

Fat

70.2 g

Carbs

284.2 g

Breakfast

Calories

504

Protein

28.9 g

Fat

17.2 g

Carbs

59.5 g

Bagel

Bagel

1 Bagel

Cantaloupe

Cantaloupe

131.25 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Ham

Ham

105 g

Ingredients

Instructions

Lunch

Calories

622

Protein

40.1 g

Fat

21.6 g

Carbs

69.5 g

Chicken Breast

Chicken Breast

90 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Baked Potato

Baked Potato

300 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Asparagus

Asparagus

127.5 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.
Celery

Celery

90 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

730

Protein

70.3 g

Fat

29 g

Carbs

44.2 g

Beef Top Loin

Beef Top Loin

225 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.
Sweet Potato

Sweet Potato

187.5 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 Bell Peppers

Raw Bell Peppers

90 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

364

Protein

33.8 g

Fat

1.7 g

Carbs

56.9 g

Cottage Cheese

Cottage Cheese

300 g

Plum

Plum

150 g

Ingredients

Instructions

  1. Wash before eating.
Watermelon

Watermelon

262.5 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Snack

Calories

259

Protein

13.4 g

Fat

0.7 g

Carbs

54.1 g

Milk

Milk

335 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.
Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!

Day 3

Macronutrient Totals

Calories

2511

Protein

193.6 g

Fat

64.2 g

Carbs

303.7 g

Breakfast

Calories

549

Protein

30.1 g

Fat

17.5 g

Carbs

70.2 g

Bagel

Bagel

1 Bagel

Cantaloupe

Cantaloupe

262.5 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Ham

Ham

105 g

Ingredients

Instructions

Lunch

Calories

709

Protein

70.4 g

Fat

20.9 g

Carbs

61.2 g

Chicken Breast

Chicken Breast

180 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Baked Potato

Baked Potato

150 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

127.5 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.
Raw Snow Peas

Raw Snow Peas

262.5 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

638

Protein

73.8 g

Fat

15.8 g

Carbs

50.1 g

Pork Chops

Pork Chops

187.5 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
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.
Edamame

Edamame

127.5 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.
Raw Bell Peppers

Raw Bell Peppers

90 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

346

Protein

13.7 g

Fat

0.9 g

Carbs

77.3 g

Milk

Milk

335 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Raisins

Raisins

43 g

Ingredients

Instructions

Banana

Banana

1 Banana

Snack

Calories

269

Protein

5.6 g

Fat

9.1 g

Carbs

44.9 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!
Plum

Plum

100 g

Ingredients

Instructions

  1. Wash before eating.

Day 4

Macronutrient Totals

Calories

2505

Protein

192.6 g

Fat

67.9 g

Carbs

291.5 g

Breakfast

Calories

549

Protein

30.1 g

Fat

17.5 g

Carbs

70.2 g

Bagel

Bagel

1 Bagel

Cantaloupe

Cantaloupe

262.5 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Ham

Ham

105 g

Ingredients

Instructions

Lunch

Calories

825

Protein

74.5 g

Fat

37.4 g

Carbs

46.9 g

Beef Top Loin

Beef Top Loin

225 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.
Baked Potato

Baked Potato

150 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Asparagus

Asparagus

127.5 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 Carrots

Raw Carrots

1.5 Serving

Ingredients

Instructions

Dinner

Calories

542

Protein

51.8 g

Fat

11 g

Carbs

59.1 g

Pork Chops

Pork Chops

125 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
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.
Edamame

Edamame

85 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.
Raw Bell Peppers

Raw Bell Peppers

120 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

243

Protein

22.5 g

Fat

1.1 g

Carbs

38 g

Cottage Cheese

Cottage Cheese

200 g

Plum

Plum

100 g

Ingredients

Instructions

  1. Wash before eating.
Watermelon

Watermelon

175 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Snack

Calories

346

Protein

13.7 g

Fat

0.9 g

Carbs

77.3 g

Milk

Milk

335 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Raisins

Raisins

43 g

Ingredients

Instructions

Banana

Banana

1 Banana

Day 5

Macronutrient Totals

Calories

2502

Protein

184.4 g

Fat

76.1 g

Carbs

283 g

Breakfast

Calories

467

Protein

26.9 g

Fat

25.1 g

Carbs

35.5 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Ham

Ham

52.5 g

Ingredients

Instructions

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Kiwi

Kiwi

2 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

698

Protein

54.4 g

Fat

37.2 g

Carbs

41.8 g

Classic Chili

Classic Chili

465 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
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.
Steamed Broccoli

Steamed Broccoli

150 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

713

Protein

66.2 g

Fat

11.5 g

Carbs

82 g

Pork Chops

Pork Chops

187.5 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
Rice

Rice

1.5 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.
Green Peas

Green Peas

93.75 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Celery

Celery

90 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

346

Protein

13.7 g

Fat

0.9 g

Carbs

77.3 g

Milk

Milk

335 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Raisins

Raisins

43 g

Ingredients

Instructions

Banana

Banana

1 Banana

Snack

Calories

278

Protein

23.2 g

Fat

1.4 g

Carbs

46.4 g

Cottage Cheese

Cottage Cheese

200 g

Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Day 6

Macronutrient Totals

Calories

2520

Protein

187.6 g

Fat

71.3 g

Carbs

299 g

Breakfast

Calories

622

Protein

43.2 g

Fat

21.3 g

Carbs

69 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ham

Ham

105 g

Ingredients

Instructions

Cheerios

Cheerios

42 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Banana

Banana

1 Banana

Lunch

Calories

847

Protein

70.7 g

Fat

26.5 g

Carbs

83.5 g

Chicken Breast

Chicken Breast

180 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Baked Potato

Baked Potato

300 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

127.5 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.
Raw Snow Peas

Raw Snow Peas

131.25 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

440

Protein

41.7 g

Fat

9.4 g

Carbs

48 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
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.
Edamame

Edamame

85 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.
Raw Bell Peppers

Raw Bell Peppers

120 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

243

Protein

22.5 g

Fat

1.1 g

Carbs

38 g

Cottage Cheese

Cottage Cheese

200 g

Plum

Plum

100 g

Ingredients

Instructions

  1. Wash before eating.
Watermelon

Watermelon

175 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Snack

Calories

368

Protein

9.5 g

Fat

13 g

Carbs

60.5 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Kiwi

Kiwi

2 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.
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Day 7

Macronutrient Totals

Calories

2521

Protein

182.7 g

Fat

71.1 g

Carbs

298.5 g

Breakfast

Calories

504

Protein

28.9 g

Fat

17.2 g

Carbs

59.5 g

Bagel

Bagel

1 Bagel

Cantaloupe

Cantaloupe

131.25 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Ham

Ham

105 g

Ingredients

Instructions

Lunch

Calories

932

Protein

87.2 g

Fat

41.3 g

Carbs

53.9 g

Beef Top Loin

Beef Top Loin

225 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.
Baked Potato

Baked Potato

150 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Edamame

Edamame

127.5 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.
Cherry Tomatoes

Cherry Tomatoes

262.5 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

458

Protein

29.3 g

Fat

10.4 g

Carbs

61 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.
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.
Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Snack

Calories

371

Protein

19 g

Fat

1 g

Carbs

77.2 g

Milk

Milk

502.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Raisins

Raisins

32.25 g

Ingredients

Instructions

Banana

Banana

1 Banana

Snack

Calories

256

Protein

18.3 g

Fat

1.2 g

Carbs

46.9 g

Cottage Cheese

Cottage Cheese

150 g

Plum

Plum

150 g

Ingredients

Instructions

  1. Wash before eating.
Watermelon

Watermelon

262.5 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Grocery List

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Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

  • Ham (44.42 slice)

Fruits and Fruit Juices

Vegetables and Vegetable Products

Beef Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (16.72 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

  • Rice (4.75 cup, cooked)

Breakfast Cereals

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