| Avocado toast with scrambled eggs | Breakfast | 325 | 16 | 4.9 | 5.3 | 309 |
| Bacon, eggs & toast | Breakfast | 471 | 27 | 5.8 | 0.8 | 1062 |
| Bagel with smoked salmon & avocado | Breakfast | 405 | 22 | 5.4 | 4.9 | 800 |
| Cottage cheese & pineapple | Breakfast | 245 | 35 | 14.5 | 0.8 | 1147 |
| Eggs on whole-wheat toast with spinach | Breakfast | 478 | 34 | 7.1 | 4.5 | 563 |
| Granola with milk | Breakfast | 420 | 16 | 3.9 | 5.4 | 131 |
| Greek yogurt, blueberries & almonds | Breakfast | 305 | 34 | 11.2 | 3.5 | 107 |
| Oatmeal with banana & peanut butter | Breakfast | 367 | 11 | 2.9 | 7.8 | 13 |
| Oatmeal with whey & banana | Breakfast | 363 | 36 | 9.9 | 5.5 | 10 |
| Overnight oats with chia & blueberries | Breakfast | 374 | 16 | 4.3 | 9.9 | 117 |
| Peanut butter toast & banana | Breakfast | 458 | 16 | 3.6 | 8.5 | 298 |
| Quark with raspberries | Breakfast | 320 | 32 | 10.1 | 8.0 | 84 |
| Skyr with granola & strawberries | Breakfast | 358 | 32 | 8.9 | 5.8 | 8 |
| Smoked salmon bagel | Breakfast | 392 | 31 | 8.0 | 1.6 | 1180 |
| Tofu scramble on toast | Breakfast | 314 | 32 | 10.2 | 6.2 | 191 |
| Yogurt berry smoothie | Breakfast | 318 | 24 | 7.5 | 6.1 | 120 |
| Bean burrito bowl | Lunch | 625 | 27 | 4.3 | 18.4 | 574 |
| Black bean & rice bowl with salsa and avocado | Lunch | 729 | 34 | 4.6 | 33.3 | 250 |
| Caprese with toast | Lunch | 305 | 19 | 6.1 | 3.4 | 498 |
| Cheese pizza & side salad | Lunch | 645 | 26 | 4.0 | 6.9 | 1287 |
| Cheeseburger & side salad | Lunch | 369 | 21 | 5.6 | 3.6 | 550 |
| Chicken Caesar-style salad | Lunch | 330 | 33 | 9.8 | 2.0 | 235 |
| Chicken wrap & an apple | Lunch | 548 | 38 | 6.9 | 6.0 | 1034 |
| Chicken, quinoa & broccoli bowl | Lunch | 359 | 30 | 8.4 | 8.2 | 97 |
| Chickpea couscous with tomato | Lunch | 669 | 32 | 4.9 | 25.5 | 34 |
| Edamame & brown rice | Lunch | 521 | 33 | 6.3 | 15.2 | 22 |
| Grilled cheese & tomato | Lunch | 434 | 14 | 3.3 | 2.9 | 993 |
| Ham & Swiss sandwich | Lunch | 396 | 31 | 7.8 | 1.8 | 1423 |
| Hummus plate with carrots & toast | Lunch | 259 | 10 | 3.8 | 7.7 | 446 |
| Lentils over quinoa | Lunch | 509 | 30 | 6.0 | 24.7 | 18 |
| Lentils with carrot, onion & spinach | Lunch | 284 | 20 | 7.0 | 18.9 | 72 |
| Quinoa chickpea salad | Lunch | 435 | 16 | 3.7 | 12.1 | 19 |
| Salmon rice bowl with avocado & nori | Lunch | 450 | 26 | 5.9 | 5.8 | 934 |
| Sardines on toast | Lunch | 353 | 31 | 8.7 | 3.8 | 574 |
| Shrimp rice noodles with bok choy | Lunch | 325 | 34 | 10.6 | 2.6 | 185 |
| Tempeh, brown rice & broccoli | Lunch | 517 | 33 | 6.3 | 8.4 | 63 |
| Tuna sandwich | Lunch | 436 | 44 | 10.1 | 3.8 | 437 |
| Turkey sandwich with tomato & lettuce | Lunch | 305 | 35 | 11.4 | 5.6 | 382 |
| Baked potato with cottage cheese & broccoli | Dinner | 274 | 20 | 7.5 | 6.8 | 513 |
| Beef burrito with guacamole | Dinner | 513 | 20 | 3.9 | 8.7 | 150 |
| Beef tacos | Dinner | 426 | 31 | 7.3 | 4.9 | 413 |
| Chicken stir-fry with rice | Dinner | 453 | 35 | 7.7 | 5.2 | 982 |
| Chicken thigh, basmati rice & peas | Dinner | 463 | 37 | 8.1 | 5.1 | 120 |
| Cod, potato & green beans | Dinner | 312 | 33 | 10.5 | 7.8 | 189 |
| Dal & basmati rice | Dinner | 449 | 24 | 5.4 | 17.2 | 6 |
| Fish tacos (tilapia, corn tortillas, cabbage, salsa) | Dinner | 306 | 38 | 12.5 | 4.1 | 333 |
| Fried chicken & corn on the cob | Dinner | 450 | 38 | 8.4 | 2.6 | 386 |
| Halibut, couscous & asparagus | Dinner | 309 | 31 | 10.1 | 4.0 | 104 |
| Lamb loin, baked potato & broccoli | Dinner | 362 | 31 | 8.7 | 6.8 | 101 |
| Lasagna & side salad | Dinner | 415 | 19 | 4.6 | 5.0 | 979 |
| Lean beef pasta with marinara | Dinner | 454 | 33 | 7.2 | 7.7 | 581 |
| Mac & cheese with broccoli | Dinner | 360 | 16 | 4.3 | 5.4 | 957 |
| Mussels with bread | Dinner | 418 | 41 | 9.8 | 1.6 | 848 |
| Pork chop & Brussels sprouts | Dinner | 340 | 43 | 12.5 | 4.0 | 96 |
| Rice & black beans | Dinner | 421 | 20 | 4.7 | 16.4 | 5 |
| Salmon, sweet potato & asparagus | Dinner | 417 | 33 | 8.0 | 6.8 | 459 |
| Seitan stir-fry with brown rice | Dinner | 422 | 34 | 8.1 | 7.0 | 45 |
| Shrimp pesto pasta | Dinner | 479 | 31 | 6.5 | 2.8 | 392 |
| Spaghetti marinara with parmesan | Dinner | 450 | 19 | 4.2 | 6.0 | 690 |
| Tofu coconut curry with jasmine rice | Dinner | 510 | 28 | 5.5 | 4.0 | 49 |
| Tofu, jasmine rice & bok choy | Dinner | 440 | 32 | 7.4 | 5.0 | 32 |
| Trout, farro & kale | Dinner | 402 | 35 | 8.6 | 7.8 | 102 |
| Turkey chili with kidney beans | Dinner | 281 | 35 | 12.4 | 9.0 | 94 |
| Almonds, dates & pumpkin seeds | Snack | 373 | 11 | 2.9 | 7.4 | 1 |
| Apple & peanut butter | Snack | 286 | 7 | 2.6 | 5.4 | 6 |
| Banana & almond butter | Snack | 302 | 8 | 2.6 | 6.2 | 2 |
| Cheddar & pretzels | Snack | 222 | 9 | 4.2 | 1.0 | 530 |
| Cottage cheese & strawberries | Snack | 252 | 36 | 14.3 | 3.0 | 1147 |
| Edamame & pumpkin seeds | Snack | 391 | 31 | 8.0 | 11.5 | 12 |
| Eggs, cheddar & an apple | Snack | 519 | 32 | 6.2 | 3.8 | 432 |
| Greek yogurt with hemp seeds | Snack | 296 | 31 | 10.6 | 1.2 | 78 |
| Hummus & carrots | Snack | 192 | 6 | 3.0 | 6.7 | 340 |
| Whey shake with milk & banana | Snack | 343 | 33 | 9.6 | 3.1 | 116 |