Datasets:
navaneeth005
/
RAG_meals

Dataset card Data Studio Files Community
id
stringlengths
9
9
goal
stringclasses
3 values
plan
sequencelengths
4
4
total_calories
int64
1.8k
2.8k
macro_split
dict
meal00000
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,015
{ "protein_pct": 39, "carbs_pct": 36, "fats_pct": 20 }
meal00001
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,298
{ "protein_pct": 30, "carbs_pct": 45, "fats_pct": 26 }
meal00002
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,681
{ "protein_pct": 31, "carbs_pct": 38, "fats_pct": 25 }
meal00003
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,061
{ "protein_pct": 39, "carbs_pct": 36, "fats_pct": 20 }
meal00004
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,435
{ "protein_pct": 38, "carbs_pct": 44, "fats_pct": 22 }
meal00005
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,526
{ "protein_pct": 32, "carbs_pct": 46, "fats_pct": 29 }
meal00006
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,399
{ "protein_pct": 39, "carbs_pct": 33, "fats_pct": 28 }
meal00007
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,907
{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 21 }
meal00008
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,264
{ "protein_pct": 39, "carbs_pct": 39, "fats_pct": 27 }
meal00009
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,710
{ "protein_pct": 32, "carbs_pct": 36, "fats_pct": 28 }
meal00010
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,436
{ "protein_pct": 33, "carbs_pct": 34, "fats_pct": 20 }
meal00011
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,381
{ "protein_pct": 38, "carbs_pct": 31, "fats_pct": 22 }
meal00012
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,700
{ "protein_pct": 40, "carbs_pct": 30, "fats_pct": 29 }
meal00013
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,452
{ "protein_pct": 31, "carbs_pct": 50, "fats_pct": 26 }
meal00014
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,539
{ "protein_pct": 34, "carbs_pct": 48, "fats_pct": 29 }
meal00015
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,364
{ "protein_pct": 38, "carbs_pct": 39, "fats_pct": 21 }
meal00016
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,627
{ "protein_pct": 33, "carbs_pct": 31, "fats_pct": 29 }
meal00017
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,870
{ "protein_pct": 37, "carbs_pct": 30, "fats_pct": 21 }
meal00018
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,336
{ "protein_pct": 37, "carbs_pct": 35, "fats_pct": 24 }
meal00019
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,997
{ "protein_pct": 31, "carbs_pct": 46, "fats_pct": 23 }
meal00020
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,798
{ "protein_pct": 37, "carbs_pct": 44, "fats_pct": 24 }
meal00021
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,150
{ "protein_pct": 32, "carbs_pct": 32, "fats_pct": 20 }
meal00022
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,723
{ "protein_pct": 31, "carbs_pct": 34, "fats_pct": 30 }
meal00023
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,441
{ "protein_pct": 32, "carbs_pct": 38, "fats_pct": 27 }
meal00024
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,665
{ "protein_pct": 38, "carbs_pct": 34, "fats_pct": 24 }
meal00025
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,725
{ "protein_pct": 36, "carbs_pct": 31, "fats_pct": 26 }
meal00026
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,972
{ "protein_pct": 38, "carbs_pct": 49, "fats_pct": 27 }
meal00027
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,166
{ "protein_pct": 32, "carbs_pct": 44, "fats_pct": 20 }
meal00028
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,209
{ "protein_pct": 35, "carbs_pct": 32, "fats_pct": 22 }
meal00029
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,735
{ "protein_pct": 36, "carbs_pct": 48, "fats_pct": 27 }
meal00030
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,668
{ "protein_pct": 34, "carbs_pct": 37, "fats_pct": 22 }
meal00031
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,720
{ "protein_pct": 30, "carbs_pct": 43, "fats_pct": 21 }
meal00032
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,436
{ "protein_pct": 33, "carbs_pct": 40, "fats_pct": 21 }
meal00033
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,472
{ "protein_pct": 40, "carbs_pct": 40, "fats_pct": 29 }
meal00034
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,957
{ "protein_pct": 36, "carbs_pct": 36, "fats_pct": 20 }
meal00035
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,465
{ "protein_pct": 34, "carbs_pct": 41, "fats_pct": 22 }
meal00036
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,447
{ "protein_pct": 33, "carbs_pct": 41, "fats_pct": 23 }
meal00037
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,517
{ "protein_pct": 38, "carbs_pct": 45, "fats_pct": 25 }
meal00038
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,602
{ "protein_pct": 36, "carbs_pct": 43, "fats_pct": 20 }
meal00039
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,215
{ "protein_pct": 30, "carbs_pct": 38, "fats_pct": 26 }
meal00040
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,979
{ "protein_pct": 34, "carbs_pct": 33, "fats_pct": 27 }
meal00041
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,377
{ "protein_pct": 40, "carbs_pct": 32, "fats_pct": 22 }
meal00042
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,559
{ "protein_pct": 31, "carbs_pct": 44, "fats_pct": 20 }
meal00043
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,554
{ "protein_pct": 39, "carbs_pct": 32, "fats_pct": 23 }
meal00044
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,473
{ "protein_pct": 30, "carbs_pct": 32, "fats_pct": 23 }
meal00045
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,987
{ "protein_pct": 33, "carbs_pct": 37, "fats_pct": 26 }
meal00046
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,895
{ "protein_pct": 31, "carbs_pct": 35, "fats_pct": 28 }
meal00047
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,677
{ "protein_pct": 31, "carbs_pct": 41, "fats_pct": 25 }
meal00048
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,419
{ "protein_pct": 33, "carbs_pct": 47, "fats_pct": 24 }
meal00049
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,075
{ "protein_pct": 39, "carbs_pct": 33, "fats_pct": 26 }
meal00050
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,743
{ "protein_pct": 33, "carbs_pct": 34, "fats_pct": 29 }
meal00051
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,771
{ "protein_pct": 36, "carbs_pct": 44, "fats_pct": 25 }
meal00052
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,479
{ "protein_pct": 40, "carbs_pct": 46, "fats_pct": 26 }
meal00053
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,060
{ "protein_pct": 36, "carbs_pct": 47, "fats_pct": 29 }
meal00054
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,190
{ "protein_pct": 33, "carbs_pct": 47, "fats_pct": 22 }
meal00055
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,694
{ "protein_pct": 34, "carbs_pct": 34, "fats_pct": 27 }
meal00056
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,882
{ "protein_pct": 40, "carbs_pct": 31, "fats_pct": 30 }
meal00057
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,557
{ "protein_pct": 39, "carbs_pct": 50, "fats_pct": 26 }
meal00058
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,819
{ "protein_pct": 31, "carbs_pct": 46, "fats_pct": 27 }
meal00059
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,311
{ "protein_pct": 36, "carbs_pct": 43, "fats_pct": 25 }
meal00060
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,793
{ "protein_pct": 38, "carbs_pct": 45, "fats_pct": 29 }
meal00061
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,875
{ "protein_pct": 40, "carbs_pct": 34, "fats_pct": 21 }
meal00062
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,656
{ "protein_pct": 38, "carbs_pct": 48, "fats_pct": 20 }
meal00063
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,157
{ "protein_pct": 38, "carbs_pct": 38, "fats_pct": 30 }
meal00064
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,704
{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 25 }
meal00065
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,183
{ "protein_pct": 39, "carbs_pct": 46, "fats_pct": 26 }
meal00066
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,349
{ "protein_pct": 31, "carbs_pct": 48, "fats_pct": 28 }
meal00067
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,600
{ "protein_pct": 33, "carbs_pct": 41, "fats_pct": 22 }
meal00068
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,879
{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 23 }
meal00069
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,804
{ "protein_pct": 37, "carbs_pct": 45, "fats_pct": 29 }
meal00070
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,380
{ "protein_pct": 31, "carbs_pct": 45, "fats_pct": 29 }
meal00071
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,141
{ "protein_pct": 36, "carbs_pct": 39, "fats_pct": 20 }
meal00072
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,701
{ "protein_pct": 30, "carbs_pct": 37, "fats_pct": 24 }
meal00073
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,809
{ "protein_pct": 39, "carbs_pct": 40, "fats_pct": 30 }
meal00074
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,758
{ "protein_pct": 33, "carbs_pct": 31, "fats_pct": 25 }
meal00075
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,445
{ "protein_pct": 33, "carbs_pct": 48, "fats_pct": 22 }
meal00076
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,167
{ "protein_pct": 35, "carbs_pct": 30, "fats_pct": 21 }
meal00077
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,022
{ "protein_pct": 38, "carbs_pct": 31, "fats_pct": 22 }
meal00078
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,030
{ "protein_pct": 39, "carbs_pct": 35, "fats_pct": 25 }
meal00079
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,299
{ "protein_pct": 37, "carbs_pct": 47, "fats_pct": 21 }
meal00080
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,203
{ "protein_pct": 33, "carbs_pct": 41, "fats_pct": 30 }
meal00081
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,808
{ "protein_pct": 39, "carbs_pct": 41, "fats_pct": 28 }
meal00082
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,957
{ "protein_pct": 37, "carbs_pct": 50, "fats_pct": 26 }
meal00083
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,814
{ "protein_pct": 40, "carbs_pct": 48, "fats_pct": 21 }
meal00084
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,366
{ "protein_pct": 36, "carbs_pct": 49, "fats_pct": 25 }
meal00085
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,101
{ "protein_pct": 30, "carbs_pct": 50, "fats_pct": 28 }
meal00086
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,386
{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 24 }
meal00087
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,596
{ "protein_pct": 34, "carbs_pct": 48, "fats_pct": 25 }
meal00088
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,490
{ "protein_pct": 39, "carbs_pct": 30, "fats_pct": 24 }
meal00089
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,043
{ "protein_pct": 30, "carbs_pct": 41, "fats_pct": 24 }
meal00090
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,983
{ "protein_pct": 39, "carbs_pct": 49, "fats_pct": 29 }
meal00091
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,319
{ "protein_pct": 32, "carbs_pct": 45, "fats_pct": 27 }
meal00092
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,877
{ "protein_pct": 40, "carbs_pct": 32, "fats_pct": 30 }
meal00093
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,455
{ "protein_pct": 37, "carbs_pct": 46, "fats_pct": 27 }
meal00094
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,764
{ "protein_pct": 30, "carbs_pct": 42, "fats_pct": 27 }
meal00095
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,392
{ "protein_pct": 38, "carbs_pct": 41, "fats_pct": 20 }
meal00096
Maintenance
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
2,563
{ "protein_pct": 37, "carbs_pct": 33, "fats_pct": 27 }
meal00097
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,986
{ "protein_pct": 30, "carbs_pct": 31, "fats_pct": 23 }
meal00098
Weight Loss
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,912
{ "protein_pct": 36, "carbs_pct": 34, "fats_pct": 20 }
meal00099
Muscle Gain
[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]
1,992
{ "protein_pct": 34, "carbs_pct": 47, "fats_pct": 28 }