Enter Weight:

183

Enter Body Fat

Percentage:

7%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

V
gain

4,042
Servings:

MEAL 1

oat bran
Sunwarrior protein
strawberries

1.00
2.00
1.00

MEAL TOTALS:
% of Calories:

MEAL 2

bean shake
apple

1.00
1.00

ezekiel bread

2.00

MEAL TOTALS:
% of Calories:

MEAL 3
whole wheat pasta
light tofu
salad

1.00
1.50
1.00

MEAL TOTALS:
% of Calories:

MEAL 4
bean shake

1.00

MEAL TOTALS:
% of Calories:

MEAL 5
lentils
brown rice
salad
light tofu

1.00
0.25
1.00
0.50

MEAL TOTALS:
% of Calories:

MEAL 6
bean shake

MEAL TOTALS:
% of Calories:

DAILY TOTALS:
% of Calories:

1.00

Activity levels:

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

Calories

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

480.00
204.00
77.00
0.00
0.00
0.00
0.00

21.00
37.50
1.00
0.00
0.00
0.00
0.00

72.00
7.50
20.00
0.00
0.00
0.00
0.00

10.50
3.00
0.00
0.00
0.00
0.00
0.00

14.00
1.50
0.00
0.00
0.00
0.00
0.00

1.00
2.00
0.00
0.00
0.00
0.00
0.00

761.00

59.50

99.50

13.50

15.50

7.00

31%

52%

16%

755.00
95.00
0.00
160.00
0.00
0.00
0.00

56.00
0.00
0.00
8.00
0.00
0.00
0.00

81.00
25.00
0.00
30.00
0.00
0.00
0.00

21.00
0.00
0.00
1.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

1010.00

64.00

136.00

22.00

0.00

0.00

25%

54%

20%

0.00
200.00
300.00
50.00
0.00
0.00
0.00

0.00
6.00
52.50
2.00
0.00
0.00
0.00

0.00
43.00
7.50
7.00
0.00
0.00
0.00

0.00
1.50
12.00
2.00
0.00
0.00
0.00

0.00
0.00
4.50
1.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

550.00

60.50

57.50

15.50

5.50

0.00

44%

42%

25%

0.00
56.00
0.00
0.00

0.00
81.00
0.00
0.00

0.00
21.00
0.00
0.00

0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00

0.00
755.00
0.00
0.00

0.00
0.00
0.00

0.00
0.00
0.00

0.00
0.00
0.00

0.00
0.00
0.00

0.00
0.00
0.00

0.00
0.00
0.00

755.00

56.00

81.00

21.00

0.00

0.00

30%

43%

25%

0.00
280.00
54.00
50.00
100.00
0.00
0.00

0.00
32.00
1.25
2.00
17.50
0.00
0.00

0.00
76.00
11.25
7.00
2.50
0.00
0.00

0.00
0.00
0.00
2.00
4.00
0.00
0.00

0.00
0.00
1.00
1.00
1.50
0.00
0.00

0.00
0.00
0.25
0.00
0.00
0.00
0.00

484.00

52.75

96.75

6.00

3.50

0.25

44%

80%

11%

0.00
0.00
755.00
0.00
0.00
0.00
0.00

0.00
0.00
56.00
0.00
0.00
0.00
0.00

0.00
0.00
81.00
0.00
0.00
0.00
0.00

0.00
0.00
21.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

755.00

56.00

81.00

21.00

0.00

0.00

30%

43%

25%

24.50

7.25

4315.00

348.75
32%

551.75
51%

99.00
21%

protein
calories/gram

carbs
4

fat
4

pounds fat:lean mass (kg):

24.78 42.2839
BMR:

1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat

Percentage:

7%

Select activity level

(definitions at right):

Select your goal:

V
gain

Daily calories needed to

reach your goal 4,042
Select meal components
from drop-down menu
and enter serving size
below: Servings:

MEAL 1

oat bran
bean shake

Activity levels:

1.00
1.00

MEAL TOTALS:

Calories

480.00
755.00
0.00
0.00
0.00
0.00
0.00

1235.00

% of Calories:

MEAL 2

Sunwarrior protein
banana
strawberries
soymilk

2.00
0.50
1.00
1.00

MEAL TOTALS:

160.00
60.50
77.00
90.00
0.00
0.00
0.00

431.50

% of Calories:

MEAL 3
nile
bean shake

1.00

0.00
0.00
755.00
0.00
0.00

0.00
0.00

MEAL TOTALS:

755.00

% of Calories:

MEAL 4

strawberries
Sunwarrior protein
banana
soymilk
grapefruit
ezekiel bread

1.00
2.00
0.50
1.00
1.00
2.00

MEAL TOTALS:

77.00
160.00
60.50
90.00
110.00
160.00
0.00

701.50

% of Calories:

MEAL 5
lentils
brown rice
salad
red lentils

1.00
0.25
1.00
0.19

MEAL TOTALS:

0.00
280.00
54.00
50.00
112.50
0.00
0.00

496.50

% of Calories:

MEAL 6
Sunwarrior protein
soymilk
soynut butter

MEAL TOTALS:

2.00
1.00
1.00

0.00
0.00
160.00
90.00
85.00
0.00
0.00

379.00

% of Calories:

DAILY TOTALS:
% of Calories:

3998.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly
active
(exercise 1-3
days/week)

Lose

M is
moderately
active
(exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily
or 2x a day
training)

protein

calories/gram

Protein (g)

Carbs (g)

Fat (g)

21.00
56.00
0.00
0.00
0.00
0.00
0.00

72.00
81.00
0.00
0.00
0.00
0.00
0.00

10.50
21.00
0.00
0.00
0.00
0.00
0.00

Fiber (g) Sugar (g)

14.00
0.00
0.00
0.00
0.00
0.00
0.00

1.00
0.00
0.00
0.00
0.00
0.00
0.00

77.00

153.00

31.50

14.00

1.00

25%

50%

23%

32.00
0.50
1.00
7.00
0.00
0.00
0.00

10.00
15.50
20.00
8.00
0.00
0.00
0.00

2.00
0.00
0.00
3.50
0.00
0.00
0.00

4.00
0.00
0.00
1.00
0.00
0.00
0.00

2.00
0.00
0.00
7.00
0.00
0.00
0.00

46.00

51.00

6.50

2.50

13.00

43%

47%

14%

0.00
0.00
56.00
0.00
0.00

0.00
0.00
81.00
0.00
0.00

0.00
0.00
21.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00

carbs

0.00
0.00

0.00
0.00

0.00
0.00

0.00
0.00

0.00
0.00

56.00

81.00

21.00

0.00

0.00

30%

43%

25%

1.00
32.00
0.50
7.00
2.00
8.00
0.00

20.00
10.00
15.50
8.00
26.00
30.00
0.00

0.00
2.00
0.00
3.50
0.00
1.00
0.00

0.00
4.00
0.00
1.00
0.00
0.00
0.00

0.00
2.00
0.00
7.00
0.00
0.00
0.00

56.00

107.00

7.50

2.50

13.00

32%

61%

10%

0.00
32.00
1.25
2.00
8.25
0.00
0.00

0.00
76.00
11.25
7.00
20.25
0.00
0.00

0.00
0.00
0.00
2.00
0.00
0.00
0.00

0.00
0.00
1.00
1.00
5.25
0.00
0.00

0.00
0.00
0.25
0.00
1.50
0.00
0.00

43.50

114.50

2.00

7.25

1.75

35%

92%

4%

0.00
0.00
32.00
7.00
3.50
0.00
0.00

0.00
0.00
10.00
8.00
5.00
0.00
0.00

0.00
0.00
2.00
3.50
5.00
0.00
0.00

0.00
0.00
4.00
1.00
0.00
0.00
0.00

0.00
0.00
2.00
7.00
0.00
0.00
0.00

48.00

20.50

11.50

2.50

13.00

51%

22%

27%

326.50 527.00 80.00 28.75 41.75

33%
53% 18%

fat

pounds fat:lean mass (kg):

24.78 42.2839
BMR:

1283.33
2213.75

lean mass (kg):

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat Percentage:

7%

Select activity level

(definitions at right):
Select your goal:

V
gain

Daily calories needed to

reach your goal 4,042
Select meal components
from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
strawberries
soymilk

Activity levels:

1.00
2.00
1.00
1.00

MEAL TOTALS:

Calories

480.00
160.00
77.00
90.00
0.00
0.00
0.00

851.00

% of Calories:

MEAL 2

Sunwarrior protein
canellini beans
oat bran
soymilk
grapefruit

1.00
1.00
0.50
1.00
1.00

MEAL TOTALS:

80.00
220.00
240.00
90.00
110.00
0.00
0.00

796.00

% of Calories:

MEAL 3
red lentils
salad
brown rice
lentils

MEAL TOTALS:
% of Calories:

0.19
1.00
0.25
0.75

0.00
114.00
50.00
54.00
210.00
0.00
0.00

428.00

MEAL 4
Sunwarrior protein
strawberries
soymilk
apple

2.00
0.50
1.00
1.00

MEAL TOTALS:

0.00
160.00
38.50
90.00
95.00
0.00
0.00

427.50

% of Calories:

MEAL 5
gardein tenders
salad
red lentils

3.00
1.50
0.30

MEAL TOTALS:

0.00
0.00
150.00
75.00
180.00
0.00
0.00

405.00

% of Calories:

MEAL 6
Sunwarrior protein
soymilk
soynut butter

MEAL TOTALS:

2.00
1.00
1.00

0.00
0.00
160.00
90.00
85.00
0.00
0.00

379.00

% of Calories:

DAILY TOTALS:
% of Calories:

3286.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
1.00
7.00
0.00
0.00
0.00

72.00
10.00
20.00
8.00
0.00
0.00
0.00

10.50
2.00
0.00
3.50
0.00
0.00
0.00

14.00
4.00
0.00
1.00
0.00
0.00
0.00

1.00
2.00
0.00
7.00
0.00
0.00
0.00

66.50

107.50

17.00

16.50

14.00

31%

51%

18%

16.00
18.00
10.50
7.00
2.00
0.00
0.00

5.00
39.00
36.00
8.00
26.00
0.00
0.00

1.00
0.00
5.25
3.50
0.00
0.00
0.00

2.00
16.00
7.00
1.00
0.00
0.00
0.00

1.00
0.00
0.50
7.00
0.00
0.00
0.00

62.50

114.00

10.75

25.00

11.50

31%

57%

12%

0.00
8.36
2.00
1.25
24.00
0.00
0.00

0.00
20.52
7.00
11.25
57.00
0.00
0.00

0.00
0.00
2.00
0.00
0.00
0.00
0.00

0.00
5.32
1.00
1.00
0.00
0.00
0.00

0.00
1.52
0.00
0.25
0.00
0.00
0.00

35.61

95.77

2.00

7.32

1.77

33%

90%

4%

0.00
32.00
0.50
7.00
0.00
0.00
0.00

0.00
10.00
10.00
8.00
25.00
0.00
0.00

0.00
2.00
0.00
3.50
0.00
0.00
0.00

0.00
4.00
0.00
1.00
0.00
0.00
0.00

0.00
2.00
0.00
7.00
0.00
0.00
0.00

45.00

50.50

6.50

2.50

13.00

42%

47%

14%

0.00
0.00
12.00
3.00
13.20
0.00
0.00

0.00
0.00
12.00
10.50
32.40
0.00
0.00

0.00
0.00
5.25
3.00
0.00
0.00
0.00

0.00
0.00
0.00
1.50
8.40
0.00
0.00

0.00
0.00
0.00
0.00
2.40
0.00
0.00

28.20

54.90

8.25

9.90

2.40

28%

54%

18%

0.00
0.00
32.00
7.00
3.50
0.00
0.00

0.00
0.00
10.00
8.00
5.00
0.00
0.00

0.00
0.00
2.00
3.50
5.00
0.00
0.00

0.00
0.00
4.00
1.00
0.00
0.00
0.00

0.00
0.00
2.00
7.00
0.00
0.00
0.00

48.00

20.50

11.50

2.50

13.00

51%

22%

27%

285.81 443.17 56.00 63.72

35%
54%
15%

55.67

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat Percentage:

7%

Select activity level

(definitions at right):

Select your goal:

V
gain

Daily calories needed to

reach your goal 4,042
Select meal components
from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
strawberries
soymilk
pumpkin seeds
banana

Activity levels:

1.00
2.00
1.00
1.00
0.1
0.50

MEAL TOTALS:

Calories

480.00
160.00
77.00
90.00
74.70
60.50
0.00

986.20

% of Calories:

MEAL 2

Sunwarrior protein
strawberries
oat bran
soymilk

2.00
1.00
1.00
1.00

MEAL TOTALS:

160.00
77.00
480.00
90.00
0.00
0.00
0.00

851.00

% of Calories:

MEAL 3

corn tortilla
tvp
salad
peas

3.00
0.25
1.00
0.25

195.00
80.00
50.00
57.75
0.00
0.00
0.00

MEAL TOTALS:

382.75

% of Calories:

MEAL 4
Sunwarrior protein
canellini beans
soymilk
canned cherries
oatmeal

1.00
1.00
1.00
1.00
0.50

MEAL TOTALS:

0.00
80.00
220.00
90.00
129.00
150.00
0.00

725.00

% of Calories:

MEAL 5

salad
red lentils
fava beans
carrot

1.00
0.19
1.00
1.00

MEAL TOTALS:

50.00
114.00
187.00
72.00
0.00
0.00
0.00

423.00

% of Calories:

MEAL 6
Sunwarrior protein
soymilk
soynut butter
canellini beans

MEAL TOTALS:

2.00
1.00
1.00
0.50

0.00
0.00
160.00
90.00
85.00
110.00
0.00

489.00

% of Calories:

DAILY TOTALS:
% of Calories:

3856.95

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
1.00
7.00
3.40
0.50
0.00

72.00
10.00
20.00
8.00
2.50
15.50
0.00

10.50
2.00
0.00
3.50
6.30
0.00
0.00

14.00
4.00
0.00
1.00
0.00
0.00
0.00

1.00
2.00
0.00
7.00
0.00
0.00
0.00

70.40

125.50

23.30

16.50

14.00

29%

51%

21%

32.00
1.00
21.00
7.00
0.00
0.00
0.00

10.00
20.00
72.00
8.00
0.00
0.00
0.00

2.00
0.00
10.50
3.50
0.00
0.00
0.00

4.00
0.00
14.00
1.00
0.00
0.00
0.00

2.00
0.00
1.00
7.00
0.00
0.00
0.00

66.50

107.50

17.00

16.50

14.00

31%

51%

18%

4.50
12.00
2.00
4.00
0.00
0.00
0.00

42.00
7.00
7.00
10.25
0.00
0.00
0.00

0.00
0.00
2.00
0.25
0.00
0.00
0.00

4.50
0.00
1.00
4.00
0.00
0.00
0.00

0.00
0.00
0.00
1.50
0.00
0.00
0.00

22.50

66.25

2.25

24%

69%

5%

9.50

1.50

0.00
16.00
18.00
7.00
2.00
5.00
0.00

0.00
5.00
39.00
8.00
29.00
27.00
0.00

0.00
1.00
0.00
3.50
0.00
3.00
0.00

0.00
2.00
16.00
1.00
4.00
4.00
0.00

0.00
1.00
0.00
7.00
25.00
1.00
0.00

57.00
31%

108.00

8.50

26.00

37.00

60%

11%

2.00
8.36
14.00
1.00
0.00
0.00
0.00

7.00
20.52
32.00
7.00
0.00
0.00
0.00

2.00
0.00
1.00
0.00
0.00
0.00
0.00

1.00
5.32
9.00
2.00
0.00
0.00
0.00

0.00
1.52
0.00
3.00
0.00
0.00
0.00

25.36

66.52

3.00

17.32

4.52

24%

63%

6%

0.00
0.00
32.00
7.00
3.50
9.00
0.00

0.00
0.00
10.00
8.00
5.00
19.50
0.00

0.00
0.00
2.00
3.50
5.00
0.00
0.00

0.00
0.00
4.00
1.00
0.00
8.00
0.00

0.00
0.00
2.00
7.00
0.00
0.00
0.00

57.00

40.00

11.50

10.50

13.00

47%

33%

21%

298.76 513.77
65.55
96.32
31%
53%
15%

84.02

carbs

fat

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat Percentage:

7%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

V
gain

4,042

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

Activity levels:

oat bran
Sunwarrior protein
strawberries
soymilk

1.00
2.00
1.00
1.00

banana

0.50

MEAL TOTALS:

Calories

480.00
160.00
77.00
90.00
0.00
60.50
0.00

911.50

% of Calories:

MEAL 2

Sunwarrior protein
strawberries
canellini beans
soymilk
sweet potato
peas
tvp

1.00
1.00
1.00
1.00
1.50
0.75
0.25

MEAL TOTALS:

80.00
77.00
220.00
90.00
240.00
173.25
80.00

1016.25

% of Calories:

MEAL 3

Sunwarrior protein
strawberries
banana
oat bran
soymilk
grapefruit
salad

2.00
1.00
2.00
1.00
1.00
1.00
1.00

MEAL TOTALS:

160.00
77.00
242.00
480.00
90.00
110.00
50.00

1253.00

% of Calories:

MEAL 4
Sunwarrior protein

1.00

0.00
80.00

canellini beans
soymilk

1.00
1.00

MEAL TOTALS:

220.00
90.00
0.00
0.00
0.00

446.00

% of Calories:

MEAL 5
nile

MEAL TOTALS:

1.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

% of Calories:

MEAL 6

0.00
0.00
0.00
0.00
0.00
0.00
0.00

MEAL TOTALS:

0.00

% of Calories:

DAILY TOTALS:
% of Calories:

3626.75

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
1.00
7.00
0.00
0.50
0.00

72.00
10.00
20.00
8.00
0.00
15.50
0.00

10.50
2.00
0.00
3.50
0.00
0.00
0.00

14.00
4.00
0.00
1.00
0.00
0.00
0.00

1.00
2.00
0.00
7.00
0.00
0.00
0.00

67.00

123.00

17.00

16.50

14.00

29%

54%

17%

16.00
1.00
18.00
7.00
6.00
12.00
12.00

5.00
20.00
39.00
8.00
55.50
30.75
7.00

1.00
0.00
0.00
3.50
0.00
0.75
0.00

2.00
0.00
16.00
1.00
0.00
12.00
0.00

1.00
0.00
0.00
7.00
0.00
4.50
0.00

81.00

165.25

6.25

30.00

15.50

32%

65%

6%

32.00
1.00
2.00
21.00
7.00
2.00
2.00

10.00
20.00
62.00
72.00
8.00
26.00
7.00

2.00
0.00
0.00
10.50
3.50
0.00
2.00

4.00
0.00
0.00
14.00
1.00
0.00
1.00

2.00
0.00
0.00
1.00
7.00
0.00
0.00

72.50

202.50

19.00

17.50

14.00

23%

65%

14%

0.00
16.00

0.00
5.00

0.00
1.00

0.00
2.00

0.00
1.00

18.00
7.00
0.00
0.00
0.00

39.00
8.00
0.00
0.00
0.00

0.00
3.50
0.00
0.00
0.00

16.00
1.00
0.00
0.00
0.00

0.00
7.00
0.00
0.00
0.00

50.00

52.00

5.50

18.00

11.00

45%

47%

11%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

270.50 542.75 47.75 82.00 54.50

30%
60%
12%

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat Percentage:

7%

Select activity level

(definitions at right):
Select your goal:

V
gain

Daily calories needed to

reach your goal 4,042
Select meal components from
drop-down menu and enter
serving size below: Servings:

MEAL 1

oat bran

Activity levels:

1.00

MEAL TOTALS:

Calories

480.00
0.00
0.00
0.00
0.00
0.00
0.00

480.00

% of Calories:

MEAL 2

Sunwarrior protein
strawberries
canellini beans
soymilk

2.00
1.00
1.00
1.00

MEAL TOTALS:

160.00
77.00
220.00
90.00
0.00
0.00
0.00

659.00

% of Calories:

MEAL 3

peas
sweet potato
light tofu
brown rice
salad
fitness bread

MEAL TOTALS:
% of Calories:

0.50
0.50
0.50
0.30
1.00
1.00

115.50
80.00
100.00
64.80
50.00
120.00
0.00

530.30

MEAL 4
Sunwarrior protein
grapefruit
soymilk

1.00
1.00
1.00

MEAL TOTALS:

0.00
60.00
110.00
90.00
0.00
0.00
0.00

336.00

% of Calories:

MEAL 5

mung bean flour

lentils
chickpeas
salad

0.25
0.30
0.50
1.00

MEAL TOTALS:

180.00
84.00
143.00
50.00
0.00
0.00
0.00

457.00

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter
canellini beans
purefit bar

MEAL TOTALS:

2.00
1.00
1.00
1.00

0.00
160.00
85.00
220.00
230.00
0.00
0.00

739.00

% of Calories:

DAILY TOTALS:
% of Calories:

3201.30

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
0.00
0.00
0.00
0.00
0.00
0.00

72.00
0.00
0.00
0.00
0.00
0.00
0.00

10.50
0.00
0.00
0.00
0.00
0.00
0.00

14.00
0.00
0.00
0.00
0.00
0.00
0.00

1.00
0.00
0.00
0.00
0.00
0.00
0.00

21.00

72.00

10.50

14.00

1.00

18%

60%

20%

16.00
1.00
18.00
7.00
0.00
0.00
0.00

10.00
20.00
39.00
8.00
0.00
0.00
0.00

2.00
0.00
0.00
3.50
0.00
0.00
0.00

4.00
0.00
16.00
1.00
0.00
0.00
0.00

2.00
0.00
0.00
7.00
0.00
0.00
0.00

76.00

77.00

7.50

19.00

15.00

46%

47%

10%

8.00
2.00
17.50
1.50
2.00
4.00
0.00

20.50
18.50
2.50
13.50
7.00
24.00
0.00

0.50
0.00
4.00
0.00
2.00
1.00
0.00

8.00
0.00
1.50
1.20
1.00
6.00
0.00

3.00
0.00
0.00
0.30
0.00
1.00
0.00

35.00

86.00

7.50

17.70

4.30

26%

65%

13%

0.00
16.00
2.00
7.00
0.00
0.00
0.00

0.00
5.00
26.00
8.00
0.00
0.00
0.00

0.00
1.00
0.00
3.50
0.00
0.00
0.00

0.00
2.00
0.00
1.00
0.00
0.00
0.00

0.00
1.00
0.00
7.00
0.00
0.00
0.00

34.00

39.00

5.50

2.00

11.00

40%

46%

15%

11.00
9.60
6.00
2.00
0.00
0.00
0.00

31.00
22.80
27.00
7.00
0.00
0.00
0.00

1.00
0.00
1.50
2.00
0.00
0.00
0.00

0.00
0.00
0.00
1.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

28.60

87.80

4.50

1.00

0.00

25%

77%

9%

0.00
32.00
3.50
18.00
18.00
0.00
0.00

0.00
10.00
5.00
39.00
26.00
0.00
0.00

0.00
2.00
5.00
0.00
6.00
0.00
0.00

0.00
4.00
0.00
16.00
3.00
0.00
0.00

0.00
2.00
0.00
0.00
15.00
0.00
0.00

77.00

77.50

14.00

20.50

21.00

42%

42%

17%

74.20

52.30

271.60 439.30 49.50

34%
55%
14%

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat Percentage:

7%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

V
gain

4,042

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
strawberries

Activity levels:

1.00
2.00
0.50

MEAL TOTALS:

Calories

480.00
160.00
38.50
0.00
0.00
0.00
0.00

722.50

% of Calories:

MEAL 2

Sunwarrior protein
strawberries
canellini beans
apple
angelfood smoothie

1.00
1.00
1.00
1.00
1.00

MEAL TOTALS:

80.00
77.00
220.00
95.00
254.00
0.00
0.00

782.00

% of Calories:

MEAL 3

mung bean flour

lentils
chickpeas
salad

MEAL TOTALS:

0.25
0.50
0.50
1.00

180.00
140.00
143.00
50.00
0.00
0.00
0.00

513.00

% of Calories:

MEAL 4
Sunwarrior protein
grapefruit
canellini beans
purefit bar

1.00
1.00
1.00
1.00

MEAL TOTALS:

0.00
80.00
110.00
220.00
230.00
0.00
0.00

696.00

% of Calories:

MEAL 5

brown rice
oatmeal
chickpeas
salad

0.50
0.50
2.00
1.00

MEAL TOTALS:

108.00
150.00
572.00
50.00
0.00
0.00
0.00

880.00

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter
canellini beans

MEAL TOTALS:

1.00
1.00
1.00

0.00
80.00
85.00
220.00
0.00
0.00
0.00

441.00

% of Calories:

DAILY TOTALS:
% of Calories:

4034.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
0.50
0.00
0.00
0.00
0.00

72.00
10.00
10.00
0.00
0.00
0.00
0.00

10.50
2.00
0.00
0.00
0.00
0.00
0.00

14.00
4.00
0.00
0.00
0.00
0.00
0.00

1.00
2.00
0.00
0.00
0.00
0.00
0.00

59.00

89.50

13.50

15.50

7.00

33%

50%

17%

16.00
1.00
18.00
0.00
4.00
0.00
0.00

5.00
20.00
39.00
25.00
61.00
0.00
0.00

1.00
0.00
0.00
0.00
0.00
0.00
0.00

2.00
0.00
16.00
0.00
6.00
0.00
0.00

1.00
0.00
0.00
0.00
52.00
0.00
0.00

48.00

150.00

2.00

23.00

56.00

25%

77%

2%

11.00
16.00
6.00
2.00
0.00
0.00
0.00

31.00
38.00
27.00
7.00
0.00
0.00
0.00

1.00
0.00
1.50
2.00
0.00
0.00
0.00

0.00
0.00
0.00
1.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

35.00

103.00

4.50

1.00

0.00

27%

80%

8%

0.00
16.00
2.00
18.00
18.00
0.00
0.00

0.00
5.00
26.00
39.00
26.00
0.00
0.00

0.00
1.00
0.00
0.00
6.00
0.00
0.00

0.00
2.00
0.00
16.00
3.00
0.00
0.00

0.00
1.00
0.00
0.00
15.00
0.00
0.00

63.00

96.00

8.00

20.00

19.00

36%

55%

10%

2.50
5.00
24.00
2.00
0.00
0.00
0.00

22.50
27.00
108.00
7.00
0.00
0.00
0.00

0.00
3.00
6.00
2.00
0.00
0.00
0.00

2.00
4.00
0.00
1.00
0.00
0.00
0.00

0.50
1.00
0.00
0.00
0.00
0.00
0.00

33.50

164.50

11.00

7.00

1.50

15%

75%

11%

0.00
16.00
3.50
18.00
0.00
0.00
0.00

0.00
5.00
5.00
39.00
0.00
0.00
0.00

0.00
1.00
5.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
16.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

46.50

49.00

7.00

17.00

4.00

42%

44%

14%

83.50

87.50

285.00 652.00
28%
65%

46.00
10%

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat Percentage:

6%

Select activity level

(definitions at right):
Select your goal:

V
gain

Daily calories needed to

reach your goal 4,077
Select meal components
from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
strawberries
canellini beans

Activity levels:

1.00
1.00
0.50
1.00

MEAL TOTALS:

Calories

480.00
80.00
38.50
220.00
0.00
0.00
0.00

874.50

% of Calories:

MEAL 2

Sunwarrior protein
strawberries
oatmeal
apple
soymilk

2.00
1.00
0.50
1.00
1.00

MEAL TOTALS:

160.00
77.00
150.00
95.00
90.00
0.00
0.00

684.00

% of Calories:

MEAL 3

sweet potato
peas
chickpeas
fitness bread

0.25
0.50
1.00
1.00

MEAL TOTALS:

40.00
115.50
286.00
120.00
0.00
0.00
0.00

561.50

% of Calories:

MEAL 4
Sunwarrior protein

1.00

0.00
80.00

grapefruit

1.00

purefit bar

1.00

MEAL TOTALS:

110.00
0.00
230.00
0.00
0.00

476.00

% of Calories:

MEAL 5

fresca
quinoa
whole wheat flour
salad
hummus
canellini beans

0.25
1.00
1.00
6.00
0.25

MEAL TOTALS:

0.00
156.50
407.00
50.00
162.00
55.00
0.00

830.50

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter

MEAL TOTALS:

1.00
1.00

0.00
80.00
85.00
0.00
0.00
0.00
0.00

221.00

% of Calories:

DAILY TOTALS:
% of Calories:

3647.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
16.00
0.50
18.00
0.00
0.00
0.00

72.00
5.00
10.00
39.00
0.00
0.00
0.00

10.50
1.00
0.00
0.00
0.00
0.00
0.00

14.00
2.00
0.00
16.00
0.00
0.00
0.00

1.00
1.00
0.00
0.00
0.00
0.00
0.00

64.50

126.00

12.50

31.00

5.00

30%

58%

13%

32.00
1.00
5.00
0.00
7.00
0.00
0.00

10.00
20.00
27.00
25.00
8.00
0.00
0.00

2.00
0.00
3.00
0.00
3.50
0.00
0.00

4.00
0.00
4.00
0.00
1.00
0.00
0.00

2.00
0.00
1.00
0.00
7.00
0.00
0.00

63.00

90.00

10.50

7.00

16.00

37%

53%

14%

1.00
8.00
12.00
4.00
0.00
0.00
0.00

9.25
20.50
54.00
24.00
0.00
0.00
0.00

0.00
0.50
3.00
1.00
0.00
0.00
0.00

0.00
8.00
0.00
6.00
0.00
0.00
0.00

0.00
3.00
0.00
1.00
0.00
0.00
0.00

25.00

107.75

4.50

14.00

4.00

18%

77%

7%

0.00
16.00

0.00
5.00

0.00
1.00

0.00
2.00

0.00
1.00

2.00
0.00
18.00
0.00
0.00

26.00
0.00
26.00
0.00
0.00

0.00
0.00
6.00
0.00
0.00

0.00
0.00
3.00
0.00
0.00

0.00
0.00
15.00
0.00
0.00

45.00

57.00

8.00

4.00

19.00

38%

48%

15%

0.00
6.00
16.00
2.00
6.00
4.50
0.00

0.00
27.28
87.00
7.00
18.00
9.75
0.00

0.00
2.60
2.00
2.00
6.00
0.00
0.00

0.00
2.98
15.00
1.00
0.00
4.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

34.50

149.03

12.60

22.98

0.00

17%

72%

14%

0.00
16.00
3.50
0.00
0.00
0.00
0.00

0.00
5.00
5.00
0.00
0.00
0.00
0.00

0.00
1.00
5.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

28.50

10.00

7.00

1.00

4.00

52%

18%

29%

79.98

48.00

260.50 539.78
29%
59%

55.10
14%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

183

Enter Body Fat

Percentage:

6%

Select activity level

(definitions at right):

Select your goal:

V
lose

Daily calories needed to

reach your goal 3,014
Select meal components
from drop-down menu
and enter serving size
below: Servings:

MEAL 1

oat bran
Sunwarrior protein
apple

Activity levels:

1.00
1.00
1.00

MEAL TOTALS:

Calories

480.00
80.00
95.00
0.00
0.00
0.00
0.00

711.00

% of Calories:

MEAL 2

Sunwarrior protein
strawberries
oat bran
chocolate pie
soymilk

2.00
1.00
0.50
1.00

MEAL TOTALS:

160.00
77.00
240.00
0.00
90.00
0.00
0.00

679.00

% of Calories:

MEAL 3

sweet potato
salad
chickpeas
brown rice

1.00
1.00
1.25
0.13

160.00
50.00
357.50
27.00
0.00
0.00
0.00

MEAL TOTALS:

594.50

% of Calories:

MEAL 4
Sunwarrior protein
grapefruit
soymilk
strawberries

2.00
1.00
1.00
1.00

MEAL TOTALS:

0.00
160.00
110.00
90.00
77.00
0.00
0.00

481.00

% of Calories:

MEAL 5
light tofu
gardein chicken
salad
tofu shirataki fettucine
bell peppers

0.50
0.50
1.00
1.00
2.00

MEAL TOTALS:

0.00
100.00
180.00
50.00
40.00
36.00
0.00

406.00

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter
soymilk
canellini beans

MEAL TOTALS:

1.00
1.00
1.00
0.50

0.00
80.00
85.00
90.00
110.00
0.00
0.00

421.00

% of Calories:

DAILY TOTALS:
% of Calories:

3292.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
16.00
0.00
0.00
0.00
0.00
0.00

72.00
5.00
25.00
0.00
0.00
0.00
0.00

10.50
1.00
0.00
0.00
0.00
0.00
0.00

14.00
2.00
0.00
0.00
0.00
0.00
0.00

1.00
1.00
0.00
0.00
0.00
0.00
0.00

46.00

102.00

12.50

15.00

5.00

26%

57%

16%

32.00
1.00
10.50
0.00
7.00
0.00
0.00

10.00
20.00
36.00
0.00
8.00
0.00
0.00

2.00
0.00
5.25
0.00
3.50
0.00
0.00

4.00
0.00
7.00
0.00
1.00
0.00
0.00

2.00
0.00
0.50
0.00
7.00
0.00
0.00

68.50

74.00

12.75

10.00

15.50

40%

44%

17%

4.00
2.00
15.00
0.63
0.00
0.00
0.00

37.00
7.00
67.50
5.63
0.00
0.00
0.00

0.00
2.00
3.75
0.00
0.00
0.00
0.00

0.00
1.00
0.00
0.50
0.00
0.00
0.00

0.00
0.00
0.00
0.13
0.00
0.00
0.00

21.63

117.13

5.75

15%

79%

9%

1.50

0.13

0.00
32.00
2.00
7.00
1.00
0.00
0.00

0.00
10.00
26.00
8.00
20.00
0.00
0.00

0.00
2.00
0.00
3.50
0.00
0.00
0.00

0.00
4.00
0.00
1.00
0.00
0.00
0.00

0.00
2.00
0.00
7.00
0.00
0.00
0.00

47.50
40%

61.50

6.50

2.50

13.00

51%

12%

0.00
17.50
28.00
2.00
2.00
1.60
0.00

0.00
2.50
8.00
7.00
6.00
8.40
0.00

0.00
4.00
4.00
2.00
1.00
0.40
0.00

0.00
1.50
4.00
1.00
3.00
3.20
0.00

0.00
0.00
0.00
0.00
0.00
4.40
0.00

51.10

31.90

11.40

12.70

4.40

50%

31%

25%

0.00
16.00
3.50
7.00
9.00
0.00
0.00

0.00
5.00
5.00
8.00
19.50
0.00
0.00

0.00
1.00
5.00
3.50
0.00
0.00
0.00

0.00
2.00
0.00
1.00
8.00
0.00
0.00

0.00
1.00
0.00
7.00
0.00
0.00
0.00

44.50

37.50

10.50

10.00

11.00

42%

36%

22%

51.70

49.03

279.23 424.03 59.40

34%
52%
16%

carbs

fat

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

181

Enter Body Fat Percentage:

6%

Select activity level

(definitions at right):

Select your goal:

Daily calories needed to

reach your goal

V
lose

2,987

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
canellini beans
strawberries

Activity levels:

1.00
1.00
0.50
1.00

MEAL TOTALS:

Calories

480.00
80.00
110.00
77.00
0.00
0.00
0.00

803.00

% of Calories:

MEAL 2
grapefruit
oat bran
Sunwarrior protein
soymilk
banana

MEAL TOTALS:

1.00
1.00
1.00
1.00
0.50

0.00
110.00
480.00
80.00
90.00
60.50
0.00

876.50

% of Calories:

MEAL 3
nile

0.00
0.00
0.00
0.00
0.00
0.00
0.00

MEAL TOTALS:

0.00

% of Calories:

MEAL 4

canellini beans
Sunwarrior protein
apple
soymilk
purefit bar

1.00
1.00
1.00
1.00
1.00

MEAL TOTALS:

220.00
80.00
95.00
90.00
230.00
0.00
0.00

771.00

% of Calories:

MEAL 5
salad
grits
extra firm tofu

1.00
0.50
0.50

MEAL TOTALS:

0.00
50.00
71.50
150.00
0.00
0.00
0.00

271.50

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter
soymilk

MEAL TOTALS:

1.00
1.00
1.00

0.00
80.00
85.00
90.00
0.00
0.00
0.00

311.00

% of Calories:

DAILY TOTALS:
% of Calories:

3033.00

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly
active (exercise
1-3 days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
16.00
9.00
1.00
0.00
0.00
0.00

72.00
5.00
19.50
20.00
0.00
0.00
0.00

10.50
1.00
0.00
0.00
0.00
0.00
0.00

14.00
2.00
8.00
0.00
0.00
0.00
0.00

1.00
1.00
0.00
0.00
0.00
0.00
0.00

56.00

116.50

12.50

23.00

5.00

28%

58%

14%

0.00
2.00
21.00
16.00
7.00
0.50
0.00

0.00
26.00
72.00
5.00
8.00
15.50
0.00

0.00
0.00
10.50
1.00
3.50
0.00
0.00

0.00
0.00
14.00
2.00
1.00
0.00
0.00

0.00
0.00
1.00
1.00
7.00
0.00
0.00

55.50

126.50

16.00

16.00

12.00

25%

58%

16%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

0.00

0.00

18.00
16.00
0.00
7.00
18.00
0.00
0.00

39.00
5.00
25.00
8.00
26.00
0.00
0.00

0.00
1.00
0.00
3.50
6.00
0.00
0.00

16.00
2.00
0.00
1.00
3.00
0.00
0.00

0.00
1.00
0.00
7.00
15.00
0.00
0.00

68.00
35%

103.00

11.50

21.00

26.00

53%

13%

0.00
2.00
1.50
20.00
0.00
0.00
0.00

0.00
7.00
15.50
5.00
0.00
0.00
0.00

0.00
2.00
0.00
1.00
0.00
0.00
0.00

0.00
1.00
0.50
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

23.50

27.50

3.00

1.50

0.00

35%

41%

10%

0.00
16.00
3.50
7.00
0.00
0.00
0.00

0.00
5.00
5.00
8.00
0.00
0.00
0.00

0.00
1.00
5.00
3.50
0.00
0.00
0.00

0.00
2.00
0.00
1.00
0.00
0.00
0.00

0.00
1.00
0.00
7.00
0.00
0.00
0.00

35.50

18.00

10.50

2.00

11.00

46%

23%

30%

238.50 391.50 53.50 63.50

31%
52%
16%

54.00

carbs

fat

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

181

Enter Body Fat Percentage:

6%

Select activity level

(definitions at right):
Select your goal:

e
lose

Daily calories needed to

reach your goal 3,290
Select meal components
from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
banana
strawberries
apple
almond milk

Activity levels:

1.00
2.00
0.50
1.00
1
1.00

MEAL TOTALS:

Calories

480.00
160.00
60.50
77.00
95.00
60.00
0.00

976.50

% of Calories:

MEAL 2
grapefruit
oat bran
canellini beans
almond milk

1.00
1.00
1.00
1.00

MEAL TOTALS:

0.00
110.00
480.00
220.00
60.00
0.00
0.00

870.00

% of Calories:

MEAL 3

Sunwarrior protein
almond milk
strawberries
salad
fava beans
grits

2.00
1.00
1.00
1.00
1.00
0.50

MEAL TOTALS:

160.00
60.00
77.00
50.00
187.00
71.50
0.00

649.50

% of Calories:

MEAL 4

canellini beans
Sunwarrior protein

1.00
1.00

220.00
80.00

almond milk
purefit bar

1.00
1.00

MEAL TOTALS:

0.00
60.00
230.00
0.00
0.00

646.00

% of Calories:

MEAL 5
salad
brown rice
red lentils
sweet potato

1.00
0.50
0.50
0.50

MEAL TOTALS:

0.00
50.00
108.00
300.00
80.00
0.00
0.00

538.00

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter
almond milk

MEAL TOTALS:

1.00
1.00
1.00

0.00
80.00
85.00
60.00
0.00
0.00
0.00

281.00

% of Calories:

DAILY TOTALS:
% of Calories:

3961.00

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
0.50
1.00
0.00
1.00
0.00

72.00
10.00
15.50
20.00
25.00
8.00
0.00

10.50
2.00
0.00
0.00
0.00
2.50
0.00

14.00
4.00
0.00
0.00
0.00
1.00
0.00

1.00
2.00
0.00
0.00
0.00
4.00
0.00

61.00

148.00

16.00

16.50

11.00

25%

61%

15%

0.00
2.00
21.00
18.00
1.00
0.00
0.00

0.00
26.00
72.00
39.00
8.00
0.00
0.00

0.00
0.00
10.50
0.00
2.50
0.00
0.00

0.00
0.00
14.00
16.00
1.00
0.00
0.00

0.00
0.00
1.00
0.00
4.00
0.00
0.00

42.00

145.00

13.00

31.00

5.00

19%

67%

13%

32.00
1.00
1.00
2.00
14.00
1.50
0.00

10.00
8.00
20.00
7.00
32.00
15.50
0.00

2.00
2.50
0.00
2.00
1.00
0.00
0.00

4.00
1.00
0.00
1.00
9.00
0.50
0.00

2.00
4.00
0.00
0.00
0.00
0.00
0.00

57.00

90.00

8.50

13.00

10.00

35%

55%

12%

18.00
16.00

39.00
5.00

0.00
1.00

16.00
2.00

0.00
1.00

0.00
1.00
18.00
0.00
0.00

0.00
8.00
26.00
0.00
0.00

0.00
2.50
6.00
0.00
0.00

0.00
1.00
3.00
0.00
0.00

0.00
4.00
15.00
0.00
0.00

62.00

78.00

10.50

21.00

23.00

38%

48%

15%

0.00
2.00
2.50
22.00
2.00
0.00
0.00

0.00
7.00
22.50
54.00
18.50
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
2.00
14.00
0.00
0.00
0.00

0.00
0.00
0.50
4.00
0.00
0.00
0.00

28.50

102.00

2.00

17.00

4.50

21%

76%

3%

0.00
16.00
3.50
1.00
0.00
0.00
0.00

0.00
5.00
5.00
8.00
0.00
0.00
0.00

0.00
1.00
5.00
2.50
0.00
0.00
0.00

0.00
2.00
0.00
1.00
0.00
0.00
0.00

0.00
1.00
0.00
4.00
0.00
0.00
0.00

29.50

18.00

9.50

2.00

8.00

42%

26%

30%

280.00 581.00 59.50 100.50 61.50

28%
59%
14%

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

181

Enter Body Fat

Percentage:

6%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,290

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
banana
strawberries
apple
almond milk
canellini beans

Activity levels:

1.00
2.00
0.50
1.00
1
0.50
1.00

MEAL TOTALS:

Calories

480.00
160.00
60.50
77.00
95.00
30.00
220.00

1234.50

% of Calories:

MEAL 2
grapefruit
oat bran
Sunwarrior protein

1.00
1.00
1.00

MEAL TOTALS:

0.00
110.00
480.00
80.00
0.00
0.00
0.00

726.00

% of Calories:

MEAL 3
brown rice
red lentils
salad
potato

MEAL TOTALS:

0.25
0.40
1.00
1.00

0.00
54.00
240.00
50.00
161.00
0.00
0.00

505.00

% of Calories:

MEAL 4
Sunwarrior protein

1.00

purefit bar

1.00

MEAL TOTALS:

0.00
80.00
0.00
0.00
230.00
0.00
0.00

366.00

% of Calories:

MEAL 5

0.00
0.00
0.00
0.00
0.00
0.00
0.00

nile

MEAL TOTALS:

0.00

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter

MEAL TOTALS:

1.00
1.00

0.00
80.00
85.00
0.00
0.00
0.00
0.00

221.00

% of Calories:

DAILY TOTALS:
% of Calories:

3052.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
0.50
1.00
0.00
0.50
18.00

72.00
10.00
15.50
20.00
25.00
4.00
39.00

10.50
2.00
0.00
0.00
0.00
1.25
0.00

14.00
4.00
0.00
0.00
0.00
0.50
16.00

1.00
2.00
0.00
0.00
0.00
2.00
0.00

91.00

185.50

15.75

32.50

11.00

29%

60%

11%

0.00
2.00
21.00
16.00
0.00
0.00
0.00

0.00
26.00
72.00
5.00
0.00
0.00
0.00

0.00
0.00
10.50
1.00
0.00
0.00
0.00

0.00
0.00
14.00
2.00
0.00
0.00
0.00

0.00
0.00
1.00
1.00
0.00
0.00
0.00

48.00

103.00

12.50

15.00

5.00

26%

57%

15%

0.00
1.25
17.60
2.00
4.00
0.00
0.00

0.00
11.25
43.20
7.00
37.00
0.00
0.00

0.00
0.00
0.00
2.00
0.00
0.00
0.00

0.00
1.00
11.20
1.00
4.00
0.00
0.00

0.00
0.25
3.20
0.00
2.00
0.00
0.00

24.85

98.45

2.00

17.20

5.45

20%

78%

4%

0.00
16.00
0.00
0.00
18.00
0.00
0.00

0.00
5.00
0.00
0.00
26.00
0.00
0.00

0.00
1.00
0.00
0.00
6.00
0.00
0.00

0.00
2.00
0.00
0.00
3.00
0.00
0.00

0.00
1.00
0.00
0.00
15.00
0.00
0.00

43.00

31.00

8.00

4.00

19.00

47%

34%

20%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

0.00
16.00
3.50
0.00
0.00
0.00
0.00

0.00
5.00
5.00
0.00
0.00
0.00
0.00

0.00
1.00
5.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

28.50

10.00

7.00

1.00

4.00

52%

18%

29%

69.70

44.45

235.35 427.95
31%
56%

45.25
13%

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

181

Enter Body Fat

Percentage:

6%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,290

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

Activity levels:

oat bran
Sunwarrior protein

1.00
1.00

strawberries

1.00

canellini beans

1.00

MEAL TOTALS:

Calories

480.00
80.00
0.00
77.00
0.00
0.00
220.00

913.00

% of Calories:

MEAL 2
grapefruit
oat bran
Sunwarrior protein
apple

1.00
0.50
1.00
0.50

MEAL TOTALS:

0.00
110.00
240.00
80.00
47.50
0.00
0.00

533.50

% of Calories:

MEAL 3
canellini beans
tvp
salad
sweet potato
corn

MEAL TOTALS:

1.00
0.25
1.00
1.00
0.66

0.00
220.00
80.00
50.00
160.00
87.12
0.00

597.12

% of Calories:

MEAL 4
Sunwarrior protein
canellini beans

1.00
0.50

purefit bar

1.00

MEAL TOTALS:

0.00
80.00
110.00
0.00
230.00
0.00
0.00

476.00

% of Calories:

MEAL 5
gardein chicken
whole wheat pasta
fava beans
salad
light tofu

0.50
0.25
0.50
1.00
0.50

MEAL TOTALS:

0.00
180.00
50.00
93.50
50.00
100.00
0.00

473.50

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter

MEAL TOTALS:

1.00
1.00

0.00
80.00
85.00
0.00
0.00
0.00
0.00

221.00

% of Calories:

DAILY TOTALS:
% of Calories:

3214.12

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise
3-5 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day
training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
16.00
0.00
1.00
0.00
0.00
18.00

72.00
5.00
0.00
20.00
0.00
0.00
39.00

10.50
1.00
0.00
0.00
0.00
0.00
0.00

14.00
2.00
0.00
0.00
0.00
0.00
16.00

1.00
1.00
0.00
0.00
0.00
0.00
0.00

65.00

136.00

12.50

31.00

5.00

28%

60%

12%

0.00
2.00
10.50
16.00
0.00
0.00
0.00

0.00
26.00
36.00
5.00
12.50
0.00
0.00

0.00
0.00
5.25
1.00
0.00
0.00
0.00

0.00
0.00
7.00
2.00
0.00
0.00
0.00

0.00
0.00
0.50
1.00
0.00
0.00
0.00

37.50

79.50

7.25

8.00

4.50

28%

60%

12%

0.00
18.00
12.00
2.00
4.00
2.64
0.00

0.00
39.00
7.00
7.00
37.00
21.12
0.00

0.00
0.00
0.00
2.00
0.00
0.00
0.00

0.00
16.00
0.00
1.00
0.00
1.32
0.00

0.00
0.00
0.00
0.00
0.00
1.98
0.00

38.64

111.12

2.00

18.32

1.98

26%

74%

3%

0.00
16.00
9.00
0.00
18.00
0.00
0.00

0.00
5.00
19.50
0.00
26.00
0.00
0.00

0.00
1.00
0.00
0.00
6.00
0.00
0.00

0.00
2.00
8.00
0.00
3.00
0.00
0.00

0.00
1.00
0.00
0.00
15.00
0.00
0.00

52.00

50.50

8.00

12.00

19.00

44%

42%

15%

0.00
28.00
1.50
7.00
2.00
17.50
0.00

0.00
8.00
10.75
16.00
7.00
2.50
0.00

0.00
4.00
0.38
0.50
2.00
4.00
0.00

0.00
4.00
0.00
4.50
1.00
1.50
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

56.00

44.25

10.88

11.00

0.00

47%

37%

21%

0.00
16.00
3.50
0.00
0.00
0.00
0.00

0.00
5.00
5.00
0.00
0.00
0.00
0.00

0.00
1.00
5.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

28.50

10.00

7.00

1.00

4.00

52%

18%

29%

81.32

34.48

277.64 431.37
35%
54%

47.63
13%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

181

Enter Body Fat Percentage:

6%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,290

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

Activity levels:

oat bran
Sunwarrior protein

1.00
2.00

strawberries
apple

1.00
1

canellini beans

1.00

MEAL TOTALS:

Calories

480.00
160.00
0.00
77.00
95.00
0.00
220.00

1076.00

% of Calories:

MEAL 2
grapefruit
oat bran
Sunwarrior protein

1.00
0.50
2.00

MEAL TOTALS:

0.00
110.00
240.00
160.00
0.00
0.00
0.00

554.00

% of Calories:

MEAL 3
ezekiel bread
oatmeal
salad
black beans

MEAL TOTALS:

4.00
0.50
1.00
0.50

0.00
320.00
150.00
50.00
192.50
0.00
0.00

712.50

% of Calories:

MEAL 4

0.00

Sunwarrior protein
soymilk

1.00
1.00

purefit bar

1.00

MEAL TOTALS:

80.00
90.00
0.00
230.00
0.00
0.00

456.00

% of Calories:

MEAL 5
black beans
extra firm tofu
salad

0.50
1.00
2.00

MEAL TOTALS:

0.00
0.00
192.50
300.00
100.00
0.00
0.00

592.50

% of Calories:

MEAL 6
Sunwarrior protein
soynut butter

MEAL TOTALS:

1.00
1.00

0.00
80.00
85.00
0.00
0.00
0.00
0.00

221.00

% of Calories:

DAILY TOTALS:
% of Calories:

3612.00

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
0.00
1.00
0.00
0.00
18.00

72.00
10.00
0.00
20.00
25.00
0.00
39.00

10.50
2.00
0.00
0.00
0.00
0.00
0.00

14.00
4.00
0.00
0.00
0.00
0.00
16.00

1.00
2.00
0.00
0.00
0.00
0.00
0.00

77.50

163.50

13.50

31.50

7.00

29%

61%

11%

0.00
2.00
10.50
32.00
0.00
0.00
0.00

0.00
26.00
36.00
10.00
0.00
0.00
0.00

0.00
0.00
5.25
2.00
0.00
0.00
0.00

0.00
0.00
7.00
4.00
0.00
0.00
0.00

0.00
0.00
0.50
2.00
0.00
0.00
0.00

50.00

69.50

8.25

8.50

6.50

36%

50%

13%

0.00
16.00
5.00
2.00
10.50
0.00
0.00

0.00
60.00
27.00
7.00
33.25
0.00
0.00

0.00
2.00
3.00
2.00
0.00
0.00
0.00

0.00
0.00
4.00
1.00
0.00
0.00
0.00

0.00
0.00
1.00
0.00
0.00
0.00
0.00

33.50

127.25

7.00

5.00

1.00

19%

71%

9%

0.00

0.00

0.00

0.00

0.00

16.00
7.00
0.00
18.00
0.00
0.00

5.00
8.00
0.00
26.00
0.00
0.00

1.00
3.50
0.00
6.00
0.00
0.00

2.00
1.00
0.00
3.00
0.00
0.00

1.00
7.00
0.00
15.00
0.00
0.00

50.00

39.00

11.50

5.00

26.00

44%

34%

23%

0.00
0.00
10.50
40.00
4.00
0.00
0.00

0.00
0.00
33.25
10.00
14.00
0.00
0.00

0.00
0.00
0.00
2.00
4.00
0.00
0.00

0.00
0.00
0.00
0.00
2.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

54.50

57.25

6.00

2.00

0.00

37%

39%

9%

0.00
16.00
3.50
0.00
0.00
0.00
0.00

0.00
5.00
5.00
0.00
0.00
0.00
0.00

0.00
1.00
5.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

28.50

10.00

7.00

1.00

4.00

52%

18%

29%

53.00

44.50

294.00 466.50 53.25

33%
52%
13%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

181

Enter Body Fat Percentage:

6%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,290

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
soymilk
strawberries

Activity levels:

1.00
2.00
1.00
1.00

MEAL TOTALS:

Calories

480.00
160.00
90.00
77.00
0.00
0.00
0.00

851.00

% of Calories:

MEAL 2
grapefruit

1.00

MEAL TOTALS:

0.00
110.00
0.00
0.00
0.00
0.00
0.00

110.00

% of Calories:

MEAL 3

oatmeal
whole wheat flour
grits
canned cherries
black beans
potato
brown rice tortilla

MEAL TOTALS:

0.25
0.25
0.25
0.50
0.50
0.50
1.00

75.00
101.75
35.75
64.50
192.50
80.50
130.00

680.00

% of Calories:

MEAL 4
Sunwarrior protein
soymilk
banana
purefit bar

3.00
1.00
0.50
1.00

MEAL TOTALS:

0.00
240.00
90.00
60.50
230.00
0.00
0.00

788.50

% of Calories:

MEAL 5
nile

1.00

MEAL TOTALS:

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

% of Calories:

MEAL 6

pumpkin seeds
Sunwarrior protein
almond milk

MEAL TOTALS:

0.13
2.00
0.50

97.11
160.00
30.00
0.00
0.00
0.00
0.00

331.11

% of Calories:

DAILY TOTALS:
% of Calories:

2760.61

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

protein
calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
7.00
1.00
0.00
0.00
0.00

72.00
10.00
8.00
20.00
0.00
0.00
0.00

10.50
2.00
3.50
0.00
0.00
0.00
0.00

14.00
4.00
1.00
0.00
0.00
0.00
0.00

1.00
2.00
7.00
0.00
0.00
0.00
0.00

66.50

107.50

17.00

16.50

14.00

31%

51%

18%

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
26.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

2.00

26.00

0.00

0.00

0.00

7%

95%

0%

2.50
4.00
0.75
1.00
10.50
2.00
2.00

13.50
21.75
7.75
14.50
33.25
18.50
24.00

1.50
0.50
0.00
0.00
0.00
0.00
2.50

2.00
3.75
0.25
2.00
0.00
2.00
2.00

0.50
0.00
0.00
12.50
0.00
1.00
0.00

22.75

133.25

4.50

12.00

14.00

13%

78%

6%

0.00
40.00
7.00
0.50
18.00
0.00
0.00

0.00
15.00
8.00
15.50
26.00
0.00
0.00

0.00
3.00
3.50
0.00
6.00
0.00
0.00

0.00
6.00
1.00
0.00
3.00
0.00
0.00

0.00
3.00
7.00
0.00
15.00
0.00
0.00

100.50

64.50

15.50

7.00

34.00

51%

33%

18%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

4.42
32.00
0.50
0.00
0.00
0.00
0.00

3.25
10.00
4.00
0.00
0.00
0.00
0.00

8.19
2.00
1.25
0.00
0.00
0.00
0.00

0.00
4.00
0.50
0.00
0.00
0.00
0.00

0.00
2.00
2.00
0.00
0.00
0.00
0.00

42.42

14.75

12.44

2.00

8.00

51%

18%

34%

37.50

70.00

234.17 346.00 49.44

34%
50%
16%

carbs

fat
4

pounds fat:
24.78
BMR:

1283.33
2213.75

lean mass (kg):

42.2839

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

179

Enter Body Fat

Percentage:

5%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,288

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
almond milk
strawberries
banana

Activity levels:

1.00
2.00
0.50
1.00
1

MEAL TOTALS:

Calories

480.00
160.00
30.00
77.00
121.00
0.00
0.00

912.00

% of Calories:

MEAL 2

Sunwarrior protein
grapefruit
pumpkin seeds
almond milk

2.00
1.00
0.25
0.50

MEAL TOTALS:

160.00
110.00
186.75
30.00
0.00
0.00
0.00

530.75

% of Calories:

MEAL 3

corn
salad

1.00
1.00

black beans
potato
brown rice tortilla

0.75
0.50
1.00

MEAL TOTALS:
% of Calories:

132.00
50.00
0.00
0.00
288.75
80.50
130.00

681.25

MEAL 4

apple
oat bran
canned cherries
oatmeal
purefit bar
Sunwarrior protein

1.00
1.00
1.00
0.50
1.00
2.00

MEAL TOTALS:

95.00
480.00
129.00
150.00
230.00
160.00
0.00

1288.00

% of Calories:

MEAL 5
salad
gardein chicken
tofu shirataki fettucine

1.00
0.50
1.00

MEAL TOTALS:

0.00
50.00
180.00
40.00
0.00
0.00
0.00

270.00

% of Calories:

MEAL 6

pumpkin seeds
Sunwarrior protein
soymilk
canellini beans

MEAL TOTALS:

0.20
2.00
1.00
1.00

149.40
160.00
90.00
220.00
0.00
0.00
0.00

663.40

% of Calories:

DAILY TOTALS:
% of Calories:

4345.40

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
0.50
1.00
1.00
0.00
0.00

72.00
10.00
4.00
20.00
31.00
0.00
0.00

10.50
2.00
1.25
0.00
0.00
0.00
0.00

14.00
4.00
0.50
0.00
0.00
0.00
0.00

1.00
2.00
2.00
0.00
0.00
0.00
0.00

61.00

134.50

14.75

16.00

9.00

27%

59%

15%

32.00
2.00
8.50
0.50
0.00
0.00
0.00

10.00
26.00
6.25
4.00
0.00
0.00
0.00

2.00
0.00
15.75
1.25
0.00
0.00
0.00

4.00
0.00
0.00
0.50
0.00
0.00
0.00

2.00
0.00
0.00
2.00
0.00
0.00
0.00

48.50

43.75

20.00

2.00

8.00

37%

33%

34%

4.00
2.00
0.00
0.00
15.75
2.00
2.00

32.00
7.00
0.00
0.00
49.88
18.50
24.00

0.00
2.00
0.00
0.00
0.00
0.00
2.50

2.00
1.00
0.00
0.00
0.00
2.00
2.00

3.00
0.00
0.00
0.00
0.00
1.00
0.00

25.75

131.38

4.50

7.00

4.00

15%

77%

6%

0.00
21.00
2.00
5.00
18.00
32.00
0.00

25.00
72.00
29.00
27.00
26.00
10.00
0.00

0.00
10.50
0.00
3.00
6.00
2.00
0.00

0.00
14.00
4.00
4.00
3.00
4.00
0.00

0.00
1.00
25.00
1.00
15.00
2.00
0.00

83.50

186.50

22.50

26.50

48.00

26%

58%

16%

0.00
2.00
28.00
2.00
0.00
0.00
0.00

0.00
7.00
8.00
6.00
0.00
0.00
0.00

0.00
2.00
4.00
1.00
0.00
0.00
0.00

0.00
1.00
4.00
3.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

32.00

21.00

7.00

8.00

0.00

47%

31%

23%

6.80
32.00
7.00
18.00
0.00
0.00
0.00

5.00
10.00
8.00
39.00
0.00
0.00
0.00

12.60
2.00
3.50
0.00
0.00
0.00
0.00

0.00
4.00
1.00
16.00
0.00
0.00
0.00

0.00
2.00
7.00
0.00
0.00
0.00
0.00

69.30

59.50

19.10

18.50

13.00

42%

36%

26%

78.00

82.00

320.05 576.63
29%
53%

87.85
18%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

179

Enter Body Fat

Percentage:

5%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,288

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
almond milk
strawberries
banana

Activity levels:

1.00
2.00
0.50
1.00
0.5

MEAL TOTALS:

Calories

480.00
160.00
30.00
77.00
60.50
0.00
0.00

851.50

% of Calories:

MEAL 2

Sunwarrior protein
grapefruit
pumpkin seeds
almond milk
canellini beans
oat bran

2.00
1.00
0.10
0.50
1.00
1.00

MEAL TOTALS:

160.00
110.00
74.70
30.00
220.00
480.00
0.00

1118.70

% of Calories:

MEAL 3

ezekiel bread
salad
oatmeal
corn
black beans

2.00
1.00
0.50
1.00
0.75

MEAL TOTALS:

160.00
50.00
150.00
132.00
288.75
0.00
0.00

780.75

% of Calories:

MEAL 4

apple

1.00

95.00
0.00

purefit bar
Sunwarrior protein

1.00
2.00

MEAL TOTALS:

0.00
0.00
230.00
160.00
0.00

529.00

% of Calories:

MEAL 5
salad
fava beans
grits

1.00
0.60
1.00

MEAL TOTALS:

0.00
50.00
112.20
143.00
0.00
0.00
0.00

305.20

% of Calories:

MEAL 6

soynut butter
Sunwarrior protein
soymilk

MEAL TOTALS:

1.00
2.00
1.00

85.00
160.00
90.00
0.00
0.00
0.00
0.00

379.00

% of Calories:

DAILY TOTALS:
% of Calories:

3964.15

S is sedentary (desk
job, no exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely active
(physical job + hard
exercise daily or 2x
a day training)

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
0.50
1.00
0.50
0.00
0.00

72.00
10.00
4.00
20.00
15.50
0.00
0.00

10.50
2.00
1.25
0.00
0.00
0.00
0.00

14.00
4.00
0.50
0.00
0.00
0.00
0.00

1.00
2.00
2.00
0.00
0.00
0.00
0.00

60.50

119.00

14.75

16.00

9.00

28%

56%

16%

32.00
2.00
3.40
0.50
18.00
21.00
0.00

10.00
26.00
2.50
4.00
39.00
72.00
0.00

2.00
0.00
6.30
1.25
0.00
10.50
0.00

4.00
0.00
0.00
0.50
16.00
14.00
0.00

2.00
0.00
0.00
2.00
0.00
1.00
0.00

82.40

151.00

21.05

32.00

9.00

29%

54%

17%

8.00
2.00
5.00
4.00
15.75
0.00
0.00

30.00
7.00
27.00
32.00
49.88
0.00
0.00

1.00
2.00
3.00
0.00
0.00
0.00
0.00

0.00
1.00
4.00
2.00
0.00
0.00
0.00

0.00
0.00
1.00
3.00
0.00
0.00
0.00

34.75

145.88

6.00

7.00

4.00

0.00
0.00

0.00
0.00

18%

75%

7%

0.00
0.00

25.00
0.00

0.00
0.00

0.00
0.00
18.00
32.00
0.00

0.00
0.00
26.00
10.00
0.00

0.00
0.00
6.00
2.00
0.00

0.00
0.00
3.00
4.00
0.00

0.00
0.00
15.00
2.00
0.00

55.50

58.50

9.00

4.50

21.00

42%

44%

15%

0.00
2.00
8.40
3.00
0.00
0.00
0.00

0.00
7.00
19.20
31.00
0.00
0.00
0.00

0.00
2.00
0.60
0.00
0.00
0.00
0.00

0.00
1.00
5.40
1.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

13.40

57.20

2.60

7.40

0.00

18%

75%

8%

3.50
32.00
7.00
0.00
0.00
0.00
0.00

5.00
10.00
8.00
0.00
0.00
0.00
0.00

5.00
2.00
3.50
0.00
0.00
0.00
0.00

0.00
4.00
1.00
0.00
0.00
0.00
0.00

0.00
2.00
7.00
0.00
0.00
0.00
0.00

48.00

20.50

11.50

2.50

13.00

51%

22%

27%

69.40

56.00

294.55
30%

552.08
56%

64.90
15%

protein
calories/gram

carbs
4

fat
4

pounds fat:lean mass (kg):

24.78 42.2839
BMR:

1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

179

Enter Body Fat Percentage:

5%

Select activity level

(definitions at right):
Select your goal:
Daily calories needed to
reach your goal

e
lose

3,288

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
soymilk
strawberries
banana

Activity levels:

1.00
2.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

480.00
160.00
90.00
77.00
60.50
0.00
0.00

911.50

% of Calories:

MEAL 2

apple
grapefruit
pumpkin seeds
soymilk
canellini beans
oat bran

1.00
1.00
0.10
1.00
1.00
1.00

MEAL TOTALS:

95.00
110.00
74.70
90.00
220.00
480.00
0.00

1069.70

% of Calories:

MEAL 3
salad
whole wheat pasta
blackeyed peas

1.00
0.50
0.25

MEAL TOTALS:

0.00
50.00
100.00
50.00
0.00
0.00
0.00

200.00

% of Calories:

MEAL 4
soymilk

1.00

0.00
0.00
90.00

canellini beans
purefit bar
Sunwarrior protein

1.00
1.00
2.00

MEAL TOTALS:

220.00
230.00
160.00
0.00

812.00

% of Calories:

MEAL 5

0.00
0.00
0.00
0.00
0.00
0.00
0.00

nile

MEAL TOTALS:

0.00

% of Calories:

MEAL 6
Sunwarrior protein
soymilk

MEAL TOTALS:

1.00
1.00

0.00
80.00
90.00
0.00
0.00
0.00
0.00

226.00

% of Calories:

DAILY TOTALS:
% of Calories:

3219.20

S is sedentary (desk
job, no exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately active
(exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely active
(physical job + hard
exercise daily or 2x a
day training)

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
7.00
1.00
0.50
0.00
0.00

72.00
10.00
8.00
20.00
15.50
0.00
0.00

10.50
2.00
3.50
0.00
0.00
0.00
0.00

14.00
4.00
1.00
0.00
0.00
0.00
0.00

1.00
2.00
7.00
0.00
0.00
0.00
0.00

67.00

123.00

17.00

16.50

14.00

29%

54%

17%

0.00
2.00
3.40
7.00
18.00
21.00
0.00

25.00
26.00
2.50
8.00
39.00
72.00
0.00

0.00
0.00
6.30
3.50
0.00
10.50
0.00

0.00
0.00
0.00
1.00
16.00
14.00
0.00

0.00
0.00
0.00
7.00
0.00
1.00
0.00

51.40

172.50

20.30

31.00

8.00

19%

65%

17%

0.00
2.00
3.00
3.25
0.00
0.00
0.00

0.00
7.00
21.50
9.00
0.00
0.00
0.00

0.00
2.00
0.75
0.25
0.00
0.00
0.00

0.00
1.00
0.00
2.75
0.00
0.00
0.00

0.00
0.00
0.00
1.50
0.00
0.00
0.00

8.25

37.50

3.00

3.75

1.50

17%

75%

14%

0.00
0.00
7.00

0.00
0.00
8.00

0.00
0.00
3.50

0.00
0.00
1.00

0.00
0.00
7.00

18.00
18.00
32.00
0.00

39.00
26.00
10.00
0.00

0.00
6.00
2.00
0.00

16.00
3.00
4.00
0.00

0.00
15.00
2.00
0.00

93.00

83.00

13.50

22.00

30.00

46%

41%

15%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

0.00
16.00
7.00
0.00
0.00
0.00
0.00

0.00
5.00
8.00
0.00
0.00
0.00
0.00

0.00
1.00
3.50
0.00
0.00
0.00
0.00

0.00
2.00
1.00
0.00
0.00
0.00
0.00

0.00
1.00
7.00
0.00
0.00
0.00
0.00

32.00

13.00

5.50

2.00

11.00

57%

23%

22%

75.25

64.50

251.65
31%

429.00
53%

59.30
17%

protein
calories/gram

carbs
4

fat
4

pounds fat:lean mass (kg):

24.78 42.2839
BMR:

1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
soymilk
strawberries
banana

Activity levels:

1.00
2.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

480.00
160.00
90.00
77.00
60.50
0.00
0.00

911.50

% of Calories:

MEAL 2
grapefruit
Sunwarrior protein
soymilk
pineapple
ezekiel bread

1.00
1.00
1.00
0.50
2.00

MEAL TOTALS:

0.00
110.00
80.00
90.00
37.00
160.00
0.00

499.00

% of Calories:

MEAL 3
salad
brown rice
blackeyed peas

1.00
0.50
0.50

MEAL TOTALS:

0.00
50.00
108.00
100.00
0.00
0.00
0.00

258.00

% of Calories:

MEAL 4
apple

1.00

0.00
95.00

soymilk
canellini beans
purefit bar
Sunwarrior protein

1.00
1.00
1.00
2.00

MEAL TOTALS:

90.00
220.00
230.00
160.00
0.00

839.00

% of Calories:

MEAL 5

salad
brown rice
oat bran
lentils
cauliflower

1.00
0.25
0.33
0.25
0.50

MEAL TOTALS:

50.00
54.00
158.40
70.00
72.00
0.00
0.00

404.40

% of Calories:

MEAL 6
Sunwarrior protein
soymilk
canellini beans
pumpkin seeds

MEAL TOTALS:

2.00
1.00
1.00
0.10

0.00
160.00
90.00
220.00
74.70
0.00
0.00

656.70

% of Calories:

DAILY TOTALS:
% of Calories:

3568.60

S is sedentary (desk
job, no exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely active
(physical job + hard
exercise daily or 2x a
day training)

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
7.00
1.00
0.50
0.00
0.00

72.00
10.00
8.00
20.00
15.50
0.00
0.00

10.50
2.00
3.50
0.00
0.00
0.00
0.00

14.00
4.00
1.00
0.00
0.00
0.00
0.00

1.00
2.00
7.00
0.00
0.00
0.00
0.00

67.00

123.00

17.00

16.50

14.00

29%

54%

17%

0.00
2.00
16.00
7.00
0.50
8.00
0.00

0.00
26.00
1.00
8.00
10.00
30.00
0.00

0.00
0.00
2.00
3.50
0.00
1.00
0.00

0.00
0.00
2.00
1.00
0.00
0.00
0.00

0.00
0.00
1.00
7.00
7.00
0.00
0.00

36.25

77.75

6.00

1.75

17.00

29%

62%

11%

0.00
2.00
2.50
6.50
0.00
0.00
0.00

0.00
7.00
22.50
18.00
0.00
0.00
0.00

0.00
2.00
0.00
0.50
0.00
0.00
0.00

0.00
1.00
2.00
5.50
0.00
0.00
0.00

0.00
0.00
0.50
3.00
0.00
0.00
0.00

11.00

47.50

2.50

8.50

3.50

17%

74%

9%

0.00
0.00

0.00
25.00

0.00
0.00

0.00
0.00

0.00
0.00

7.00
18.00
18.00
32.00
0.00

8.00
39.00
26.00
10.00
0.00

3.50
0.00
6.00
2.00
0.00

1.00
16.00
3.00
4.00
0.00

7.00
0.00
15.00
2.00
0.00

80.50

105.50

12.50

21.50

28.00

38%

50%

13%

2.00
1.25
6.93
8.00
5.50
0.00
0.00

7.00
11.25
23.76
19.00
15.00
0.00
0.00

2.00
0.00
3.47
0.00
0.50
0.00
0.00

1.00
1.00
4.62
0.00
0.00
0.00
0.00

0.00
0.25
0.33
0.00
0.00
0.00
0.00

23.68

76.01

5.97

6.62

0.58

23%

75%

13%

0.00
32.00
7.00
18.00
3.40
0.00
0.00

0.00
10.00
8.00
39.00
2.50
0.00
0.00

0.00
2.00
3.50
0.00
6.30
0.00
0.00

0.00
4.00
1.00
16.00
0.00
0.00
0.00

0.00
2.00
7.00
0.00
0.00
0.00
0.00

78.40

59.50

13.80

19.00

15.00

48%

36%

19%

73.87

78.08

296.83
33%

489.26
55%

57.77
15%

protein
calories/gram

carbs
4

fat
4

pounds fat:lean mass (kg):

24.78 42.2839
BMR:

1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
soymilk
strawberries
banana

Activity levels:

1.00
2.00
0.50
1.00
1

MEAL TOTALS:

Calories

480.00
160.00
45.00
77.00
121.00
0.00
0.00

927.00

% of Calories:

MEAL 2
apple
Sunwarrior protein
banana
pineapple
ezekiel bread

1.00
2.00
1.00
0.50
2.00

MEAL TOTALS:

0.00
95.00
160.00
121.00
37.00
160.00
0.00

583.00

% of Calories:

MEAL 3
brown rice
blackeyed peas
sweet potato
hummus

MEAL TOTALS:

0.75
0.75
1.00
2.00

0.00
0.00
162.00
150.00
160.00
54.00
0.00

526.00

% of Calories:

MEAL 4

0.00

purefit bar
Sunwarrior protein

1.00
2.00

MEAL TOTALS:

0.00
0.00
0.00
230.00
160.00
0.00

434.00

% of Calories:

MEAL 5

fresca
brown rice
salad
lentils
corn
hummus

1.00
1.00
0.50
1.00
4.00

MEAL TOTALS:

0.00
216.00
50.00
140.00
132.00
108.00
0.00

646.00

% of Calories:

MEAL 6
Sunwarrior protein

MEAL TOTALS:

2.00

0.00
160.00
0.00
0.00
0.00
0.00
0.00

160.00

% of Calories:

DAILY TOTALS:
% of Calories:

3320.00

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
3.50
1.00
1.00
0.00
0.00

72.00
10.00
4.00
20.00
31.00
0.00
0.00

10.50
2.00
1.75
0.00
0.00
0.00
0.00

14.00
4.00
0.50
0.00
0.00
0.00
0.00

1.00
2.00
3.50
0.00
0.00
0.00
0.00

64.00

134.50

15.25

16.00

10.50

28%

58%

15%

0.00
0.00
32.00
1.00
0.50
8.00
0.00

0.00
25.00
10.00
31.00
10.00
30.00
0.00

0.00
0.00
2.00
0.00
0.00
1.00
0.00

0.00
0.00
4.00
0.00
0.00
0.00
0.00

0.00
0.00
2.00
0.00
7.00
0.00
0.00

40.75

102.25

3.50

1.25

12.00

28%

70%

5%

0.00
0.00
3.75
9.75
4.00
2.00
0.00

0.00
0.00
33.75
27.00
37.00
6.00
0.00

0.00
0.00
0.00
0.75
0.00
2.00
0.00

0.00
0.00
3.00
8.25
0.00
0.00
0.00

0.00
0.00
0.75
4.50
0.00
0.00
0.00

19.50

103.75

2.75

11.25

5.25

15%

79%

5%

0.00

0.00

0.00

0.00

0.00

0.00
0.00
0.00
18.00
32.00
0.00

0.00
0.00
0.00
26.00
10.00
0.00

0.00
0.00
0.00
6.00
2.00
0.00

0.00
0.00
0.00
3.00
4.00
0.00

0.00
0.00
0.00
15.00
2.00
0.00

55.50

33.50

9.00

4.50

21.00

51%

31%

19%

0.00
5.00
2.00
16.00
4.00
4.00
0.00

0.00
45.00
7.00
38.00
32.00
12.00
0.00

0.00
0.00
2.00
0.00
0.00
4.00
0.00

0.00
4.00
1.00
0.00
2.00
0.00
0.00

0.00
1.00
0.00
0.00
3.00
0.00
0.00

31.00

134.00

6.00

7.00

4.00

19%

83%

8%

0.00
32.00
0.00
0.00
0.00
0.00
0.00

0.00
10.00
0.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
4.00
0.00
0.00
0.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

32.00

10.00

2.00

4.00

2.00

74%

15%

13%

41.50

58.75

248.25 515.50
30%
62%

39.50
11%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrio protein
soymilk
strawberries
banana

Activity levels:

1.00
2.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

480.00
160.00
90.00
77.00
60.50
0.00
0.00

911.50

% of Calories:

MEAL 2

hummus
apple
Sunwarrior protein
soymilk
canellini beans
ezekiel bread
pumpkin seeds

2.00
1.00
1.00
1.00
1.00
2.00
0.10

MEAL TOTALS:

54.00
95.00
80.00
90.00
220.00
160.00
74.70

795.70

% of Calories:

MEAL 3

brown rice tortilla

black beans
brown rice
potato
salad

MEAL TOTALS:

1.00
0.40
0.50
0.50
1.00

130.00
154.00
108.00
80.50
50.00
0.00
0.00

522.50

% of Calories:

MEAL 4

0.00

soymilk
canellini beans
purefit bar
Sunwarrior protein

0.50
0.50
1.00
1.00

MEAL TOTALS:

0.00
45.00
110.00
230.00
80.00
0.00

521.00

% of Calories:

MEAL 5
brown rice
salad
blackeyed peas

1.25
1.00
1.00

MEAL TOTALS:

0.00
270.00
50.00
200.00
0.00
0.00
0.00

520.00

% of Calories:

MEAL 6
Sunwarrior protein
soymilk

MEAL TOTALS:

2.00
1.00

0.00
160.00
90.00
0.00
0.00
0.00
0.00

294.00

% of Calories:

DAILY TOTALS:
% of Calories:

3564.70

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
7.00
1.00
0.50
0.00
0.00

72.00
10.00
8.00
20.00
15.50
0.00
0.00

10.50
2.00
3.50
0.00
0.00
0.00
0.00

14.00
4.00
1.00
0.00
0.00
0.00
0.00

1.00
2.00
7.00
0.00
0.00
0.00
0.00

67.00

123.00

17.00

16.50

14.00

29%

54%

17%

2.00
0.00
16.00
7.00
18.00
8.00
3.40

6.00
25.00
1.00
8.00
39.00
30.00
2.50

2.00
0.00
2.00
3.50
0.00
1.00
6.30

0.00
0.00
2.00
1.00
16.00
0.00
0.00

0.00
0.00
1.00
7.00
0.00
0.00
0.00

57.15

114.25

14.30

17.75

10.00

29%

57%

16%

2.00
8.40
2.50
2.00
2.00
0.00
0.00

24.00
26.60
22.50
18.50
7.00
0.00
0.00

2.50
0.00
0.00
0.00
2.00
0.00
0.00

2.00
0.00
2.00
2.00
1.00
0.00
0.00

0.00
0.00
0.50
1.00
0.00
0.00
0.00

16.90

98.60

4.50

7.00

1.50

13%

75%

8%

0.00

0.00

0.00

0.00

0.00

0.00
3.50
9.00
18.00
16.00
0.00

0.00
4.00
19.50
26.00
5.00
0.00

0.00
1.75
0.00
6.00
1.00
0.00

0.00
0.50
8.00
3.00
2.00
0.00

0.00
3.50
0.00
15.00
1.00
0.00

55.50

54.50

9.75

12.50

22.50

43%

42%

17%

0.00
6.25
2.00
13.00
0.00
0.00
0.00

0.00
56.25
7.00
36.00
0.00
0.00
0.00

0.00
0.00
2.00
1.00
0.00
0.00
0.00

0.00
5.00
1.00
11.00
0.00
0.00
0.00

0.00
1.25
0.00
6.00
0.00
0.00
0.00

21.25

99.25

3.00

17.00

7.25

16%

76%

5%

0.00
32.00
7.00
0.00
0.00
0.00
0.00

0.00
10.00
8.00
0.00
0.00
0.00
0.00

0.00
2.00
3.50
0.00
0.00
0.00
0.00

0.00
4.00
1.00
0.00
0.00
0.00
0.00

0.00
2.00
7.00
0.00
0.00
0.00
0.00

44.50

15.50

6.50

2.50

13.00

61%

21%

20%

73.25

68.25

262.30
505.10
29%
57%

55.05
14%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
soymilk
strawberries
banana

Activity levels:

1.00
2.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

480.00
160.00
90.00
77.00
60.50
0.00
0.00

911.50

% of Calories:

MEAL 2

0.00
0.00
0.00
0.00
0.00
0.00
0.00

MEAL TOTALS:

0.00

% of Calories:

MEAL 3

whole wheat pasta

gardein tenders
light tofu
apple
salad

0.40
3.00
0.25
1.00
1.00

MEAL TOTALS:

80.00
150.00
50.00
95.00
50.00
0.00
0.00

425.00

% of Calories:

MEAL 4

fitness bread
grapefruit

1.00
1.00

120.00
110.00

soymilk
ezekiel bread
purefit bar
Sunwarrior protein
hummus

1.00
2.00
1.00
1.00
2.00

MEAL TOTALS:

90.00
160.00
230.00
80.00
54.00

900.00

% of Calories:

MEAL 5
nile

0.00
0.00
0.00
0.00
0.00
0.00
0.00

MEAL TOTALS:

0.00

% of Calories:

MEAL 6
Sunwarrior protein
almond milk

MEAL TOTALS:

2.00
1.00

0.00
160.00
60.00
0.00
0.00
0.00
0.00

264.00

% of Calories:

DAILY TOTALS:
% of Calories:

2500.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

21.00
32.00
7.00
1.00
0.50
0.00
0.00

72.00
10.00
8.00
20.00
15.50
0.00
0.00

10.50
2.00
3.50
0.00
0.00
0.00
0.00

14.00
4.00
1.00
0.00
0.00
0.00
0.00

1.00
2.00
7.00
0.00
0.00
0.00
0.00

67.00

123.00

17.00

16.50

14.00

29%

54%

17%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

2.40
12.00
8.75
0.00
2.00
0.00
0.00

17.20
12.00
1.25
25.00
7.00
0.00
0.00

0.60
5.25
2.00
0.00
2.00
0.00
0.00

0.00
0.00
0.75
0.00
1.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

25.15

62.45

9.85

1.75

0.00

24%

59%

21%

4.00
2.00

24.00
26.00

1.00
0.00

6.00
0.00

1.00
0.00

7.00
8.00
18.00
16.00
2.00

8.00
30.00
26.00
5.00
6.00

3.50
1.00
6.00
1.00
2.00

1.00
0.00
3.00
2.00
0.00

7.00
0.00
15.00
1.00
0.00

66.00

125.00

15.50

11.00

27.00

29%

56%

16%

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00

0.00

0.00

0.00

0.00

#DIV/0!

#DIV/0!

#DIV/0!

0.00
32.00
1.00
0.00
0.00
0.00
0.00

0.00
10.00
8.00
0.00
0.00
0.00
0.00

0.00
2.00
2.50
0.00
0.00
0.00
0.00

0.00
4.00
1.00
0.00
0.00
0.00
0.00

0.00
2.00
4.00
0.00
0.00
0.00
0.00

38.50

15.50

5.50

2.50

10.00

58%

23%

19%

31.75

51.00

196.65
31%

325.95
52%

47.85
17%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oatmeal
Sunwarrior protein
almond milk
strawberries
banana

Activity levels:

1.00
2.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

300.00
160.00
60.00
77.00
60.50
0.00
0.00

701.50

% of Calories:

MEAL 2

oatmeal
grapefruit
canellini beans
soymilk
Sunwarrior protein

1.00
1.00
1.00
1.00
1.00

MEAL TOTALS:

300.00
110.00
220.00
90.00
80.00
0.00
0.00

822.00

% of Calories:

MEAL 3

salad
brown rice tortilla
light tofu
sweet potato

1.00
1.00
0.50
1.00

MEAL TOTALS:

50.00
130.00
100.00
160.00
0.00
0.00
0.00

440.00

% of Calories:

MEAL 4

fitness bread

0.50

60.00

ezekiel bread
soymilk
canellini beans
apple
Sunwarrior protein
hummus

1.00
1.00
1.00
1.00
2.00
2.00

MEAL TOTALS:

80.00
90.00
220.00
95.00
160.00
54.00

871.00

% of Calories:

MEAL 5

oat bran
lentils
cauliflower
corn
salad
black beans
almond butter

0.20
0.25
1.00
0.50
1.00
1.00
1.00

MEAL TOTALS:

96.00
70.00
144.00
66.00
50.00
385.00
95.00

906.00

% of Calories:

MEAL 6
Sunwarrior protein
almond milk

MEAL TOTALS:

1.00
1.00

0.00
80.00
60.00
0.00
0.00
0.00
0.00

196.00

% of Calories:

DAILY TOTALS:
% of Calories:

3936.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

10.00
32.00
1.00
1.00
0.50
0.00
0.00

54.00
10.00
8.00
20.00
15.50
0.00
0.00

6.00
2.00
2.50
0.00
0.00
0.00
0.00

8.00
4.00
1.00
0.00
0.00
0.00
0.00

2.00
2.00
4.00
0.00
0.00
0.00
0.00

50.00

105.00

11.50

10.50

12.00

29%

60%

15%

10.00
2.00
18.00
7.00
16.00
0.00
0.00

54.00
26.00
39.00
8.00
5.00
0.00
0.00

6.00
0.00
0.00
3.50
1.00
0.00
0.00

8.00
0.00
16.00
1.00
2.00
0.00
0.00

2.00
0.00
0.00
7.00
1.00
0.00
0.00

55.75

130.75

11.00

25.75

12.00

27%

64%

12%

2.00
2.00
17.50
4.00
0.00
0.00
0.00

7.00
24.00
2.50
37.00
0.00
0.00
0.00

2.00
2.50
4.00
0.00
0.00
0.00
0.00

1.00
2.00
1.50
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

25.50

70.50

8.50

4.50

0.00

23%

64%

17%

2.00

12.00

0.50

3.00

0.50

4.00
7.00
18.00
0.00
32.00
2.00

15.00
8.00
39.00
25.00
10.00
6.00

0.50
3.50
0.00
0.00
2.00
2.00

0.00
1.00
16.00
0.00
4.00
0.00

0.00
7.00
0.00
0.00
2.00
0.00

83.00

115.00

10.50

22.00

15.50

38%

53%

11%

4.20
8.00
11.00
2.00
2.00
21.00
4.00

14.40
19.00
30.00
16.00
7.00
66.50
3.00

2.10
0.00
1.00
0.00
2.00
0.00
8.50

2.80
0.00
0.00
1.00
1.00
0.00
1.50

0.20
0.00
0.00
1.50
0.00
0.00
1.00

52.20

155.90

13.60

6.30

2.70

23%

69%

14%

0.00
16.00
1.00
0.00
0.00
0.00
0.00

0.00
5.00
8.00
0.00
0.00
0.00
0.00

0.00
1.00
2.50
0.00
0.00
0.00
0.00

0.00
2.00
1.00
0.00
0.00
0.00
0.00

0.00
1.00
4.00
0.00
0.00
0.00
0.00

26.00

13.00

4.50

2.00

8.00

53%

27%

21%

71.05

50.20

292.45 590.15
30%
60%

59.60
14%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oatmeal
Sunwarrior protein
almond milk
strawberries
banana
watermelon

Activity levels:

1.00
2.00
1.00
1.00
0.5
1.00

MEAL TOTALS:

Calories

300.00
160.00
60.00
77.00
60.50
46.00
0.00

747.50

% of Calories:

MEAL 2

chickpeas
corn
canellini beans
soymilk
protein
salad
brown rice

0.50
0.25
1.50
1.00
0.75
1.00
0.50

MEAL TOTALS:

143.00
33.00
330.00
90.00
102.00
50.00
108.00

856.00

% of Calories:

MEAL 3

oatmeal
almond milk
Sunwarrior protein
watermelon

1.00
0.50
1.00
1.00

MEAL TOTALS:

300.00
30.00
80.00
46.00
0.00
0.00
0.00

444.00

% of Calories:

MEAL 4
ezekiel bread

2.00

0.00
160.00

soymilk
canellini beans

1.00
1.00

Sunwarrior protein

1.00

MEAL TOTALS:

90.00
220.00
0.00
80.00
0.00

606.00

% of Calories:

MEAL 5
canellini beans
whole wheat pasta
salad

0.75
0.60
1.00

MEAL TOTALS:

0.00
0.00
165.00
120.00
50.00
0.00
0.00

335.00

% of Calories:

MEAL 6
Sunwarrior protein
almond milk

MEAL TOTALS:

1.00
1.00

0.00
80.00
60.00
0.00
0.00
0.00
0.00

196.00

% of Calories:

DAILY TOTALS:
% of Calories:

3184.50

S is sedentary (desk
job, no exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely active
(physical job + hard
exercise daily or 2x
a day training)

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

10.00
32.00
1.00
1.00
0.50
1.00
0.00

54.00
10.00
8.00
20.00
15.50
10.00
0.00

6.00
2.00
2.50
0.00
0.00
0.00
0.00

8.00
4.00
1.00
0.00
0.00
5.00
0.00

2.00
2.00
4.00
0.00
0.00
10.00
0.00

51.00

115.00

11.50

15.50

22.00

27%

62%

14%

6.00
1.00
27.00
7.00
18.75
2.00
2.50

27.00
8.00
58.50
8.00
3.75
7.00
22.50

1.50
0.00
0.00
3.50
1.50
2.00
0.00

0.00
0.50
24.00
1.00
0.75
1.00
2.00

0.00
0.75
0.00
7.00
3.00
0.00
0.50

64.25

134.75

8.50

29.25

11.25

30%

63%

9%

10.00
0.50
16.00
1.00
0.00
0.00
0.00

54.00
4.00
5.00
10.00
0.00
0.00
0.00

6.00
1.25
1.00
0.00
0.00
0.00
0.00

8.00
0.50
2.00
5.00
0.00
0.00
0.00

2.00
2.00
1.00
10.00
0.00
0.00
0.00

24.00

70.50

8.25

14.00

16.00

22%

64%

17%

0.00
8.00

0.00
30.00

0.00
1.00

0.00
0.00

0.00
0.00

7.00
18.00
0.00
16.00
0.00

8.00
39.00
0.00
5.00
0.00

3.50
0.00
0.00
1.00
0.00

1.00
16.00
0.00
2.00
0.00

7.00
0.00
0.00
1.00
0.00

58.00

82.00

6.50

18.00

11.00

38%

54%

10%

0.00
0.00
13.50
3.60
2.00
0.00
0.00

0.00
0.00
29.25
25.80
7.00
0.00
0.00

0.00
0.00
0.00
0.90
2.00
0.00
0.00

0.00
0.00
12.00
0.00
1.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

19.10

62.05

2.90

13.00

0.00

23%

74%

8%

0.00
16.00
1.00
0.00
0.00
0.00
0.00

0.00
5.00
8.00
0.00
0.00
0.00
0.00

0.00
1.00
2.50
0.00
0.00
0.00
0.00

0.00
2.00
1.00
0.00
0.00
0.00
0.00

0.00
1.00
4.00
0.00
0.00
0.00
0.00

26.00

13.00

4.50

2.00

8.00

53%

27%

21%

91.75

68.25

242.35
30%

477.30
60%

42.15
12%

protein
calories/gram

carbs
4

fat
4

pounds fat:lean mass (kg):

24.78 42.2839
BMR:

1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oatmeal
Sunwarrior protein
almond milk
strawberries
banana

Activity levels:

1.00
1.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

300.00
80.00
60.00
77.00
60.50
0.00
0.00

633.50

% of Calories:

MEAL 2

sweet potato
oat bran
canellini beans
soymilk
sunwarrior protein
grapefruit

0.50
0.50
1.00
1.00
1.00
1.00

MEAL TOTALS:

80.00
240.00
220.00
90.00
80.00
110.00
0.00

842.00

% of Calories:

MEAL 3
salad
ezekiel bread
hummus
red lentils

1.00
2.00
2.00
0.30

MEAL TOTALS:

0.00
50.00
160.00
54.00
180.00
0.00
0.00

444.00

% of Calories:

MEAL 4
ezekiel bread

2.00

0.00
160.00

soymilk
canellini beans

1.00
1.00

Sunwarrior protein

1.00

MEAL TOTALS:

90.00
220.00
0.00
80.00
0.00

606.00

% of Calories:

MEAL 5
lentils
cauliflower

1.00
0.50

salad

1.00

MEAL TOTALS:

0.00
280.00
72.00
0.00
50.00
0.00
0.00

402.00

% of Calories:

MEAL 6
Sunwarrior protein
almond milk
canellini beans

MEAL TOTALS:

1.00
1.00
1.00

0.00
80.00
60.00
220.00
0.00
0.00
0.00

416.00

% of Calories:

DAILY TOTALS:
% of Calories:

3343.50

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

10.00
16.00
1.00
1.00
0.50
0.00
0.00

54.00
5.00
8.00
20.00
15.50
0.00
0.00

6.00
1.00
2.50
0.00
0.00
0.00
0.00

8.00
2.00
1.00
0.00
0.00
0.00
0.00

2.00
1.00
4.00
0.00
0.00
0.00
0.00

37.50

102.50

10.50

10.00

10.00

24%

65%

15%

2.00
10.50
18.00
7.00
16.00
2.00
0.00

18.50
36.00
39.00
8.00
5.00
26.00
0.00

0.00
5.25
0.00
3.50
1.00
0.00
0.00

0.00
7.00
16.00
1.00
2.00
0.00
0.00

0.00
0.50
0.00
7.00
1.00
0.00
0.00

58.25

131.25

10.25

24.75

10.50

28%

62%

11%

0.00
2.00
8.00
2.00
13.20
0.00
0.00

0.00
7.00
30.00
6.00
32.40
0.00
0.00

0.00
2.00
1.00
2.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
8.40
0.00
0.00

0.00
0.00
0.00
0.00
2.40
0.00
0.00

25.20

75.40

5.00

9.40

2.40

23%

68%

10%

0.00
8.00

0.00
30.00

0.00
1.00

0.00
0.00

0.00
0.00

7.00
18.00
0.00
16.00
0.00

8.00
39.00
0.00
5.00
0.00

3.50
0.00
0.00
1.00
0.00

1.00
16.00
0.00
2.00
0.00

7.00
0.00
0.00
1.00
0.00

58.00

82.00

6.50

18.00

11.00

38%

54%

10%

0.00
32.00
5.50
0.00
2.00
0.00
0.00

0.00
76.00
15.00
0.00
7.00
0.00
0.00

0.00
0.00
0.50
0.00
2.00
0.00
0.00

0.00
0.00
0.00
0.00
1.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00

39.50

98.00

2.50

1.00

0.00

39%

98%

6%

0.00
16.00
1.00
18.00
0.00
0.00
0.00

0.00
5.00
8.00
39.00
0.00
0.00
0.00

0.00
1.00
2.50
0.00
0.00
0.00
0.00

0.00
2.00
1.00
16.00
0.00
0.00
0.00

0.00
1.00
4.00
0.00
0.00
0.00
0.00

44.00

52.00

4.50

18.00

8.00

42%

50%

10%

81.15

41.90

262.45
31%

541.15
65%

39.25
11%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oat bran
Sunwarrior protein
soymilk
strawberries
banana

Activity levels:

1.50
1.00
1.00
1.00
0.5

MEAL TOTALS:

Calories

720.00
80.00
90.00
77.00
60.50
0.00
0.00

1083.50

% of Calories:

MEAL 2

sweet potato
oat bran
black beans
brown rice tortilla
apple
grapefruit
banana

1.00
1.00
1.00
1.00
1.00
1.00
1.00

MEAL TOTALS:

160.00
480.00
385.00
130.00
95.00
110.00
121.00

1481.00

% of Calories:

MEAL 3

brown rice
whole wheat pasta
ezekiel bread
hummus
westsoy seitan
corn

MEAL TOTALS:

0.50
1.00
2.00
2.00
0.50
0.50

108.00
200.00
160.00
54.00
137.50
66.00
0.00

725.50

% of Calories:

MEAL 4

0.00

soymilk

1.00

Sunwarrior protein

1.00

MEAL TOTALS:

0.00
90.00
0.00
0.00
80.00
0.00

226.00

% of Calories:

MEAL 5

brown rice
cauliflower

1.00
1.00
0.50

salad

1.00

light tofu

MEAL TOTALS:

200.00
216.00
72.00
0.00
50.00
0.00
0.00

538.00

% of Calories:

MEAL 6
Sunwarrior protein
soymilk

MEAL TOTALS:

1.00
2.00

0.00
80.00
180.00
0.00
0.00
0.00
0.00

316.00

% of Calories:

DAILY TOTALS:
% of Calories:

4370.00

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical
job + hard
exercise daily or
2x a day training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

31.50
16.00
7.00
1.00
0.50
0.00
0.00

108.00
5.00
8.00
20.00
15.50
0.00
0.00

15.75
1.00
3.50
0.00
0.00
0.00
0.00

21.00
2.00
1.00
0.00
0.00
0.00
0.00

1.50
1.00
7.00
0.00
0.00
0.00
0.00

65.00

156.50

21.25

23.00

12.50

24%

58%

18%

4.00
21.00
21.00
2.00
0.00
2.00
1.00

37.00
72.00
66.50
24.00
25.00
26.00
31.00

0.00
10.50
0.00
2.50
0.00
0.00
0.00

0.00
14.00
0.00
2.00
0.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

51.00

281.50

13.00

16.00

1.00

14%

76%

8%

2.50
6.00
8.00
2.00
27.50
2.00
0.00

22.50
43.00
30.00
6.00
2.50
16.00
0.00

0.00
1.50
1.00
2.00
1.88
0.00
0.00

2.00
0.00
0.00
0.00
0.00
1.00
0.00

0.50
0.00
0.00
0.00
0.00
1.50
0.00

48.00

120.00

6.38

3.00

2.00

26%

66%

8%

0.00

0.00

0.00

0.00

0.00

0.00
7.00
0.00
0.00
16.00
0.00

0.00
8.00
0.00
0.00
5.00
0.00

0.00
3.50
0.00
0.00
1.00
0.00

0.00
1.00
0.00
0.00
2.00
0.00

0.00
7.00
0.00
0.00
1.00
0.00

32.00

13.00

5.50

2.00

11.00

57%

23%

22%

35.00
5.00
5.50
0.00
2.00
0.00
0.00

5.00
45.00
15.00
0.00
7.00
0.00
0.00

8.00
0.00
0.50
0.00
2.00
0.00
0.00

3.00
4.00
0.00
0.00
1.00
0.00
0.00

0.00
1.00
0.00
0.00
0.00
0.00
0.00

47.50

72.00

10.50

8.00

1.00

35%

54%

18%

0.00
16.00
14.00
0.00
0.00
0.00
0.00

0.00
5.00
16.00
0.00
0.00
0.00
0.00

0.00
1.00
7.00
0.00
0.00
0.00
0.00

0.00
2.00
2.00
0.00
0.00
0.00
0.00

0.00
1.00
14.00
0.00
0.00
0.00
0.00

39.00

21.00

9.00

3.00

18.00

49%

27%

26%

55.00

45.50

282.50 664.00
26%
61%

65.63
14%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

oatmeal
Sunwarrior protein
soymilk
blueberries

Activity levels:

1.50
1.00
1.00
1.00

MEAL TOTALS:

Calories

450.00
80.00
90.00
0.00
0.00
0.00
0.00

676.00

% of Calories:

MEAL 2

apple
banana
pineapple
soymilk
Sunwarrior protein

1.00
1.00
1.00
1.00
2.00

MEAL TOTALS:

95.00
121.00
74.00
90.00
160.00
0.00
0.00

584.00

% of Calories:

MEAL 3
salad
black beans
corn
sweet potato

1.00
0.70
1.00
1.00

MEAL TOTALS:

0.00
50.00
269.50
132.00
160.00
0.00
0.00

611.50

% of Calories:

MEAL 4
lentils

1.00

0.00
280.00

soymilk
apple
plum
Sunwarrior protein

1.00
1.00
3.00
2.00

MEAL TOTALS:

90.00
95.00
90.00
160.00
0.00

759.00

% of Calories:

MEAL 5
rip's big bowl
soymilk
banana

1.00
1.00
1.00

MEAL TOTALS:

0.00
420.00
90.00
121.00
0.00
0.00
0.00

631.00

% of Calories:

MEAL 6

Sunwarrior protein
black beans
brown rice tortilla
potato
brown rice
salad
soymilk

MEAL TOTALS:

1.00
0.30
2.00
1.00
0.30
1.00
1.50

80.00
115.50
260.00
161.00
64.80
50.00
135.00

922.30

% of Calories:

DAILY TOTALS:
% of Calories:

4183.80

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 3-5
days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

15.00
16.00
7.00
0.00
0.00
0.00
0.00

81.00
5.00
8.00
0.00
0.00
0.00
0.00

9.00
1.00
3.50
0.00
0.00
0.00
0.00

12.00
2.00
1.00
0.00
0.00
0.00
0.00

3.00
1.00
7.00
0.00
0.00
0.00
0.00

47.00

94.00

14.50

14.00

14.00

28%

56%

19%

0.00
1.00
1.00
7.00
32.00
0.00
0.00

25.00
31.00
20.00
8.00
10.00
0.00
0.00

0.00
0.00
0.00
3.50
2.00
0.00
0.00

0.00
0.00
0.00
1.00
4.00
0.00
0.00

0.00
0.00
14.00
7.00
2.00
0.00
0.00

46.50

91.50

6.50

2.50

27.00

32%

63%

10%

0.00
2.00
14.70
4.00
4.00
0.00
0.00

0.00
7.00
46.55
32.00
37.00
0.00
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
0.00
2.00
0.00
0.00
0.00

0.00
0.00
0.00
3.00
0.00
0.00
0.00

24.70

122.55

2.00

3.00

3.00

16%

80%

3%

0.00
32.00

0.00
76.00

0.00
0.00

0.00
0.00

0.00
0.00

7.00
0.00
0.00
32.00
0.00

8.00
25.00
24.00
10.00
0.00

3.50
0.00
0.00
2.00
0.00

1.00
0.00
3.00
4.00
0.00

7.00
0.00
21.00
2.00
0.00

76.50

140.50

6.50

5.50

34.00

40%

74%

8%

0.00
12.00
7.00
1.00
0.00
0.00
0.00

0.00
72.00
8.00
31.00
0.00
0.00
0.00

0.00
12.00
3.50
0.00
0.00
0.00
0.00

0.00
10.00
1.00
0.00
0.00
0.00
0.00

0.00
16.00
7.00
0.00
0.00
0.00
0.00

20.00

111.00

15.50

11.00

23.00

13%

70%

22%

16.00
6.30
4.00
4.00
1.50
2.00
10.50

5.00
19.95
48.00
37.00
13.50
7.00
12.00

1.00
0.00
5.00
0.00
0.00
2.00
5.25

2.00
0.00
4.00
4.00
1.20
1.00
1.50

1.00
0.00
0.00
2.00
0.30
0.00
10.50

53.30

142.45

14.25

12.70

16.80

23%

62%

14%

48.70

117.80

268.00
26%

702.00
67%

59.25
13%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19

Enter Weight:

177

Enter Body Fat

Percentage:

4%

Select activity level

(definitions at right):
Select your goal:

Daily calories needed to

reach your goal

Activity levels:

e
lose

3,286

Select meal components

from drop-down menu and
enter serving size below: Servings:

MEAL 1

rip's big bowl

Sunwarrior protein
soymilk

1.30
1.00
1.30

banana

MEAL TOTALS:

Calories

546.00
80.00
117.00
0.00
121.00
0.00
0.00

920.00

% of Calories:

MEAL 2

apple
oatmeal
ezekiel bread
canellini beans
soymilk
Sunwarrior protein
banana

1.00
1.00
2.00
1.00
1.00
1.00
1.00

MEAL TOTALS:

95.00
300.00
160.00
220.00
90.00
80.00
121.00

1081.20

% of Calories:

MEAL 3
salad
corn
black beans
sweet potato
brown rice

MEAL TOTALS:

1.00
0.50
0.50
1.50
0.13

0.00
50.00
66.00
192.50
240.00
28.08
0.00

576.58

% of Calories:

MEAL 4

0.00

rip's big bowl

soymilk
banana

1.00
0.30
0.50

MEAL TOTALS:

420.00
27.00
60.50
0.00
0.00
0.00

507.50

% of Calories:

MEAL 5
light tofu
brown rice
corn

0.50
0.50
1.00

MEAL TOTALS:

0.00
100.00
108.00
132.00
0.00
0.00
0.00

340.00

% of Calories:

MEAL 6
Sunwarrior protein
soymilk

MEAL TOTALS:

1.00
0.50

0.00
80.00
45.00
0.00
0.00
0.00
0.00

140.20

% of Calories:

DAILY TOTALS:
% of Calories:

3565.48

S is sedentary
(desk job, no
exercise)

Maintain

L is lightly active
(exercise 1-3
days/week)

Lose

M is moderately
active (exercise 35 days/week)

Gain

V is very active
(exercise 6-7
days/week)

E is extremely
active (physical job
+ hard exercise
daily or 2x a day
training)

calories/gram

Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Sugar (g)

15.60
16.00
9.10
0.00
1.00
0.00
0.00

93.60
5.00
10.40
0.00
31.00
0.00
0.00

15.60
1.00
4.55
0.00
0.00
0.00
0.00

13.00
2.00
1.30
0.00
0.00
0.00
0.00

20.80
1.00
9.10
0.00
0.00
0.00
0.00

50.70

140.00

22.15

15.30

33.90

22%

61%

22%

0.00
10.00
8.00
18.00
7.00
16.00
1.00

25.00
54.00
30.00
39.00
8.00
5.00
31.00

0.00
6.00
1.00
0.00
3.50
1.00
0.00

0.00
8.00
0.00
16.00
1.00
2.00
0.00

0.00
2.00
0.00
0.00
7.00
1.00
0.00

61.50

190.50

11.90

25.70

11.80

23%

70%

10%

0.00
2.00
2.00
10.50
6.00
0.65
0.00

0.00
7.00
16.00
33.25
55.50
5.85
0.00

0.00
2.00
0.00
0.00
0.00
0.00
0.00

0.00
1.00
1.00
0.00
0.00
0.52
0.00

0.00
0.00
1.50
0.00
0.00
0.13
0.00

21.15

117.60

2.00

2.52

1.63

15%

82%

3%

0.00

0.00

0.00

0.00

0.00

12.00
2.10
0.50
0.00
0.00
0.00

72.00
2.40
15.50
0.00
0.00
0.00

12.00
1.05
0.00
0.00
0.00
0.00

10.00
0.30
0.00
0.00
0.00
0.00

16.00
2.10
0.00
0.00
0.00
0.00

14.60

89.90

13.05

10.30

18.10

12%

71%

23%

0.00
17.50
2.50
4.00
0.00
0.00
0.00

0.00
2.50
22.50
32.00
0.00
0.00
0.00

0.00
4.00
0.00
0.00
0.00
0.00
0.00

0.00
1.50
2.00
2.00
0.00
0.00
0.00

0.00
0.00
0.50
3.00
0.00
0.00
0.00

24.00

57.00

4.00

5.50

3.50

28%

67%

11%

0.00
16.00
3.50
0.00
0.00
0.00
0.00

0.00
5.00
4.00
0.00
0.00
0.00
0.00

0.00
1.00
1.75
0.00
0.00
0.00
0.00

0.00
2.00
0.50
0.00
0.00
0.00
0.00

0.00
1.00
3.50
0.00
0.00
0.00
0.00

21.00

7.50

3.15

1.20

6.30

60%

21%

20%

60.52

75.23

192.95
602.50
22%
68%

56.25
14%

protein

carbs
4

fat
4

BMR:

pounds fat:lean mass (kg):

24.78 42.2839
1283.33
2213.75

12.25

73.8222
1964.56
3732.66
746.532
4479.19