• 170 g roasted skinless chicken breast (cooked weight)
• 240 g white rice (cooked)
• 70 g avocado flesh
• 100 g steamed broccoli (cooked)
• 50 g red bell pepper
• 10 g olive oil

Per serving: 841 kcal · 63g protein · 84g carbs · 28g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 140 g baked Atlantic salmon (cooked weight)
• 100 g quinoa (cooked)
• 60 g romaine lettuce
• 100 g asparagus (cooked)
• 5 g olive oil

Per serving: 485 kcal · 38g protein · 27g carbs · 25g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 170 g lean sirloin steak (cooked weight)
• 220 g baked sweet potato flesh
• 150 g steamed broccoli (cooked)
• 180 g brown rice (cooked)
• 5 g olive oil

Per serving: 836 kcal · 64g protein · 102g carbs · 19g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 165 g egg whites (weigh before cooking)
• 50 g whole egg, without shell (weigh before cooking)
• 85 g ground turkey (cooked weight)
• 30 g spinach
• 50 g red bell pepper
• 40 g sourdough bread
• 30 g tomato

Per serving: 464 kcal · 53g protein · 28g carbs · 15g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 250 g plain nonfat Greek yogurt
• 100 g strawberries
• 60 g blueberries
• 30 g plain rolled oats (dry weight)

Per serving: 327 kcal · 31g protein · 46g carbs · 3g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 160 g unsalted chickpeas (cooked and drained)
• 100 g cucumber
• 100 g tomato
• 60 g carrot
• 60 g romaine lettuce
• 5 g olive oil

Per serving: 374 kcal · 17g protein · 59g carbs · 10g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 80 g plain rolled oats (dry weight)
• 120 g banana, peeled
• 30 g unsalted smooth peanut butter
• 200 g plain nonfat Greek yogurt

Per serving: 707 kcal · 39g protein · 95g carbs · 22g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 180 g firm tofu (drained, before cooking)
• 200 g brown rice (cooked)
• 100 g shelled edamame (cooked)
• 100 g steamed broccoli (cooked)
• 60 g red bell pepper
• 5 g olive oil

Per serving: 602 kcal · 37g protein · 76g carbs · 20g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 100 g whole egg, without shell (weigh before cooking)
• 60 g spinach
• 80 g tomato
• 40 g sourdough bread
• 3 g olive oil

Per serving: 307 kcal · 19g protein · 27g carbs · 14g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 180 g quinoa (cooked)
• 200 g plain nonfat Greek yogurt
• 80 g blueberries
• 100 g banana, peeled
• 15 g unsalted smooth peanut butter

Per serving: 558 kcal · 33g protein · 83g carbs · 13g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 140 g firm tofu (drained, before cooking)
• 60 g spinach
• 80 g red bell pepper
• 40 g sourdough bread
• 3 g olive oil

Per serving: 279 kcal · 19g protein · 32g carbs · 10g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 120 g roasted skinless chicken breast (cooked weight)
• 100 g quinoa (cooked)
• 100 g cucumber
• 100 g tomato
• 60 g romaine lettuce
• 5 g olive oil

Per serving: 405 kcal · 44g protein · 31g carbs · 12g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 160 g ground turkey (cooked weight)
• 220 g brown rice (cooked)
• 100 g red bell pepper
• 50 g spinach
• 60 g avocado flesh

Per serving: 729 kcal · 53g protein · 69g carbs · 28g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 140 g firm tofu (drained, before cooking)
• 100 g quinoa (cooked)
• 100 g cucumber
• 80 g carrot
• 60 g romaine lettuce
• 5 g olive oil

Per serving: 331 kcal · 19g protein · 39g carbs · 13g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 180 g unsalted chickpeas (cooked and drained)
• 200 g brown rice (cooked)
• 70 g avocado flesh
• 100 g tomato
• 40 g spinach

Per serving: 680 kcal · 25g protein · 112g carbs · 17g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 170 g baked Atlantic salmon (cooked weight)
• 240 g brown rice (cooked)
• 140 g asparagus (cooked)
• 60 g avocado flesh
• 5 g olive oil

Per serving: 816 kcal · 49g protein · 72g carbs · 37g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 130 g ground turkey (cooked weight)
• 160 g baked sweet potato flesh
• 150 g steamed broccoli (cooked)
• 3 g olive oil

Per serving: 487 kcal · 42g protein · 44g carbs · 17g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 140 g roasted skinless chicken breast (cooked weight)
• 130 g baked sweet potato flesh
• 100 g carrot
• 100 g asparagus (cooked)
• 5 g olive oil

Per serving: 455 kcal · 49g protein · 41g carbs · 11g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 180 g firm tofu (drained, before cooking)
• 160 g unsalted chickpeas (cooked and drained)
• 180 g brown rice (cooked)
• 120 g tomato
• 60 g spinach
• 5 g olive oil

Per serving: 704 kcal · 38g protein · 102g carbs · 19g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 170 g plain nonfat Greek yogurt
• 100 g strawberries
• 50 g blueberries

Per serving: 161 kcal · 18g protein · 21g carbs · 1g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 80 g sourdough bread
• 30 g unsalted smooth peanut butter
• 100 g banana, peeled

Per serving: 486 kcal · 16g protein · 71g carbs · 18g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 120 g shelled edamame (cooked)
• 100 g cucumber
• 80 g carrot

Per serving: 193 kcal · 16g protein · 22g carbs · 7g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 200 g plain nonfat Greek yogurt
• 45 g plain rolled oats (dry weight)
• 100 g banana, peeled
• 15 g unsalted smooth peanut butter

Per serving: 467 kcal · 31g protein · 64g carbs · 12g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 80 g sourdough bread
• 100 g unsalted chickpeas (cooked and drained)
• 60 g avocado flesh
• 80 g tomato

Per serving: 492 kcal · 19g protein · 77g carbs · 13g fat

USDA FoodData Central SR Legacy (2019 CSV archive), summed by listed ingredient weight. One serving; optional seasoning and substitutions are not included.

• 45 g Cereals, oats, regular and quick, not fortified, dry
• 170 g Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
• 100 g Strawberries, raw

Per serving: 303 kcal · 24g protein · 44g carbs · 4g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 150 g Quinoa, cooked
• 100 g Bananas, raw
• 100 g Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)

Per serving: 328 kcal · 18g protein · 58g carbs · 4g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 80 g Bread, french or vienna (includes sourdough)
• 60 g Avocados, raw, all commercial varieties
• 100 g Egg, whole, raw, fresh

Per serving: 457 kcal · 22g protein · 47g carbs · 20g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 100 g Egg, whole, raw, fresh
• 80 g Peppers, sweet, red, raw
• 50 g Spinach, raw
• 80 g Tomatoes, red, ripe, raw, year round average
• 5 g Oil, olive, salad or cooking

Per serving: 234 kcal · 15g protein · 10g carbs · 15g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 50 g Cereals, oats, regular and quick, not fortified, dry
• 100 g Blueberries, raw
• 120 g Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)

Per serving: 317 kcal · 20g protein · 53g carbs · 4g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 80 g Bread, french or vienna (includes sourdough)
• 100 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
• 60 g Spinach, raw
• 80 g Tomatoes, red, ripe, raw, year round average
• 5 g Oil, olive, salad or cooking

Per serving: 454 kcal · 20g protein · 74g carbs · 10g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 80 g Bread, french or vienna (includes sourdough)
• 120 g Chicken, broilers or fryers, breast, meat only, cooked, roasted
• 50 g Avocados, raw, all commercial varieties
• 40 g Lettuce, cos or romaine, raw
• 80 g Tomatoes, red, ripe, raw, year round average

Per serving: 517 kcal · 48g protein · 50g carbs · 14g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 140 g Turkey, Ground, cooked
• 160 g Quinoa, cooked
• 100 g Peppers, sweet, red, raw
• 50 g Spinach, raw
• 5 g Oil, olive, salad or cooking

Per serving: 558 kcal · 48g protein · 42g carbs · 23g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 130 g Fish, salmon, Atlantic, farmed, cooked, dry heat
• 160 g Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)
• 100 g Cucumber, with peel, raw
• 50 g Avocados, raw, all commercial varieties

Per serving: 560 kcal · 35g protein · 49g carbs · 25g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 140 g Edamame, frozen, prepared
• 140 g Quinoa, cooked
• 100 g Cucumber, with peel, raw
• 60 g Carrots, raw
• 5 g Oil, olive, salad or cooking

Per serving: 421 kcal · 24g protein · 52g carbs · 15g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 140 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
• 180 g Sweet potato, cooked, baked in skin, flesh, without salt
• 60 g Lettuce, cos or romaine, raw
• 100 g Tomatoes, red, ripe, raw, year round average
• 5 g Oil, olive, salad or cooking

Per serving: 464 kcal · 18g protein · 82g carbs · 9g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 160 g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
• 140 g Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)
• 100 g Cucumber, with peel, raw
• 80 g Carrots, raw
• 80 g Tomatoes, red, ripe, raw, year round average
• 5 g Oil, olive, salad or cooking

Per serving: 403 kcal · 20g protein · 55g carbs · 13g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 160 g Chicken, broilers or fryers, breast, meat only, cooked, roasted
• 180 g Rice, white, long-grain, regular, enriched, cooked
• 180 g Broccoli, cooked, boiled, drained, without salt
• 5 g Oil, olive, salad or cooking

Per serving: 605 kcal · 59g protein · 64g carbs · 12g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 150 g Fish, salmon, Atlantic, farmed, cooked, dry heat
• 160 g Sweet potato, cooked, baked in skin, flesh, without salt
• 140 g Asparagus, cooked, boiled, drained
• 100 g Carrots, raw
• 5 g Oil, olive, salad or cooking

Per serving: 569 kcal · 41g protein · 48g carbs · 24g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 150 g Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
• 160 g Quinoa, cooked
• 120 g Peppers, sweet, red, raw
• 120 g Broccoli, cooked, boiled, drained, without salt
• 5 g Oil, olive, salad or cooking

Per serving: 591 kcal · 57g protein · 50g carbs · 19g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 120 g Turkey, Ground, cooked
• 120 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
• 180 g Tomatoes, red, ripe, raw, year round average
• 80 g Spinach, raw
• 5 g Oil, olive, salad or cooking

Per serving: 535 kcal · 47g protein · 43g carbs · 21g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 160 g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
• 180 g Sweet potato, cooked, baked in skin, flesh, without salt
• 100 g Edamame, frozen, prepared
• 100 g Broccoli, cooked, boiled, drained, without salt
• 5 g Oil, olive, salad or cooking

Per serving: 487 kcal · 32g protein · 58g carbs · 18g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 160 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
• 160 g Quinoa, cooked
• 100 g Peppers, sweet, red, raw
• 80 g Spinach, raw
• 5 g Oil, olive, salad or cooking

Per serving: 543 kcal · 24g protein · 87g carbs · 13g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 150 g Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
• 100 g Strawberries, raw
• 20 g Cereals, oats, regular and quick, not fortified, dry

Per serving: 196 kcal · 19g protein · 27g carbs · 2g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 100 g Bananas, raw
• 20 g Peanut butter, smooth style, without salt

Per serving: 209 kcal · 6g protein · 27g carbs · 11g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 90 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
• 120 g Cucumber, with peel, raw
• 60 g Tomatoes, red, ripe, raw, year round average
• 3 g Oil, olive, salad or cooking

Per serving: 203 kcal · 9g protein · 31g carbs · 6g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 150 g Edamame, frozen, prepared

Per serving: 182 kcal · 18g protein · 13g carbs · 8g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 50 g Egg, whole, raw, fresh
• 40 g Bread, french or vienna (includes sourdough)
• 80 g Tomatoes, red, ripe, raw, year round average

Per serving: 195 kcal · 11g protein · 24g carbs · 6g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.

• 150 g Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
• 70 g Quinoa, cooked
• 80 g Blueberries, raw

Per serving: 218 kcal · 19g protein · 32g carbs · 2g fat

Ingredient-based estimate using the existing USDA FoodData Central SR Legacy dataset. One serving; additional seasonings and substitutions are not included.