×

by meal

by nutrition

FLOFEE

v1.0

☰

xp:

Search

Saved Mealplans

Add Video to Database

Upload my Own Video

×

xp:

Saved Mealplans

Add Video to Database

Upload my Own Video

Healthy, High Protein Example Mealplan

by:

flofee

This mealplan has at least 140g of protein per day and hits all your RDA of micronutrients, all for around 2000 kcals per day, while using leftover dinner for lunch the next day.

It was created in under 10 minutes in 4 easy steps:

1) Change user preferences to under a max of 2000 kcals per day and a min of 100g of protein per day.

2) Generate a mealplan (ticking 'use leftovers') and add it to menu

3) Add 30g of whey per day by adding microbooster

4) clicking 'fill RDA' to add more microboosters that automatically filled RDA.

kcals :

1822.0

protein :

145.4

carbs :

138.5

fat :

85.2

Nutrition in the day as a % of RDA

fiber: 104.7

fat: 126.1

magnesium: 133.8

potassium: 112.4

vitamin c: 214.2

vitamin d: 175.1

vitamin k: 428.4

copper: 227.6

folate: 118.3

niacin: 179.0

pantothenic acid: 165.9

riboflavin: 235.2

selenium: 364.7

sodium: 223

thiamin: 124.7

carbohydrate: 34

vitamin a: 129.5

vitamin b6: 248.5

vitamin b12: 569.6

vitamin e: 101.4

zinc: 262.2

cholesterol: 194

iron: 154.0

protein: 249.1

saturated fat: 153

choline: 114.5

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Bananas, raw

118g

Seeds, flaxseed

7g

Mushrooms, raw, maitake

36g

Seeds, dried, sunflower seed kernels

8g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

How to Make Ceviche

LearnToCook | dinner

k : 195

p : 35.2

c : 8.6

f : 3.2

Dinner

Bobby Flay's Spice-Rubbed Pork Chops | Bobby Flay's Barbecue Addiction | Food Network

Food Network | dinner

k : 654

p : 52.7

c : 62.1

f : 25.4

kcals :

2193.5

protein :

155.9

carbs :

149.8

fat :

119.5

Nutrition in the day as a % of RDA

fiber: 134.8

fat: 156.3

magnesium: 164.3

potassium: 117.4

vitamin c: 186.0

vitamin d: 132.1

vitamin k: 413.6

copper: 229.2

folate: 107.0

niacin: 282.1

pantothenic acid: 192.4

riboflavin: 253.0

selenium: 327.7

sodium: 240

thiamin: 120.9

carbohydrate: 32

vitamin a: 137.5

vitamin b6: 308.4

vitamin b12: 490.6

vitamin e: 102.4

zinc: 286.0

cholesterol: 219

iron: 170.4

protein: 267.4

saturated fat: 214

choline: 128.6

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Bananas, raw

118g

Wheat bran, crude

29g

Mushrooms, raw, maitake

36g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

Bobby Flay's Spice-Rubbed Pork Chops | Bobby Flay's Barbecue Addiction | Food Network

Food Network | dinner

k : 654

p : 52.7

c : 62.1

f : 25.4

Dinner

CREAMY TOMATO CHICKEN | EASY CHICKEN RECIPE | ULAM PINOY RECIPE | CREAMY TOMATO CHICKEN RECIPE

Junior Kusinero | dinner

k : 588

p : 44.2

c : 4.9

f : 43.4

kcals :

2464.1

protein :

154.6

carbs :

194.6

fat :

124.0

Nutrition in the day as a % of RDA

fiber: 149.2

fat: 173.4

magnesium: 140.6

potassium: 113.3

vitamin c: 252.6

vitamin d: 131.1

vitamin k: 408.7

copper: 222.5

folate: 232.3

niacin: 286.5

pantothenic acid: 188.2

riboflavin: 216.2

selenium: 320.6

sodium: 100

thiamin: 184.3

carbohydrate: 32

vitamin a: 171.9

vitamin b6: 267.9

vitamin b12: 242.6

vitamin e: 109.7

zinc: 171.9

cholesterol: 207

iron: 101.1

protein: 239.9

saturated fat: 200

choline: 122.8

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Beans, french, raw

85g

Bananas, raw

118g

Carrots, raw

78g

Mushrooms, raw, maitake

36g

Seeds, dried, sunflower seed kernels

8g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

CREAMY TOMATO CHICKEN | EASY CHICKEN RECIPE | ULAM PINOY RECIPE | CREAMY TOMATO CHICKEN RECIPE

Junior Kusinero | dinner

k : 588

p : 44.2

c : 4.9

f : 43.4

Dinner

Easy BEEF and BROCCOLI RAMEN STIR FRY Recipe

Natashas Kitchen | dinner

k : 617

p : 37.5

c : 62.0

f : 25.2

kcals :

2347.3

protein :

156.3

carbs :

204.5

fat :

105.7

Nutrition in the day as a % of RDA

fiber: 159.3

fat: 155.7

magnesium: 147.0

potassium: 123.9

vitamin c: 306.7

vitamin d: 208

vitamin k: 403.7

copper: 205.7

folate: 276.1

niacin: 243.9

pantothenic acid: 204.4

riboflavin: 222.8

selenium: 326.2

sodium: 92

thiamin: 225.3

carbohydrate: 33

vitamin a: 167.8

vitamin b6: 263.2

vitamin b12: 438.6

vitamin e: 106.9

zinc: 163.8

cholesterol: 185

iron: 112.9

protein: 223.8

saturated fat: 160

choline: 116.6

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Beans, french, raw

85g

Bananas, raw

118g

Carrots, raw

78g

Soybeans, raw, green

100g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

Easy BEEF and BROCCOLI RAMEN STIR FRY Recipe

Natashas Kitchen | dinner

k : 617

p : 37.5

c : 62.0

f : 25.2

Dinner

15-Min Spicy Baked Salmon with a SECRET Sauce!

The Mediterranean Dish | dinner

k : 382

p : 35.3

c : 7.9

f : 22.4

kcals :

2051.4

protein :

174.9

carbs :

125.5

fat :

98.4

Nutrition in the day as a % of RDA

fiber: 107.6

fat: 150.2

magnesium: 130.9

potassium: 129.5

vitamin c: 227.0

vitamin d: 238.6

vitamin k: 303.8

copper: 217.6

folate: 144.3

niacin: 408.1

pantothenic acid: 240.9

riboflavin: 267.0

selenium: 384.2

sodium: 56

thiamin: 138.4

carbohydrate: 25

vitamin a: 189.8

vitamin b6: 340.4

vitamin b12: 687.3

vitamin e: 117.6

zinc: 146.9

cholesterol: 187

iron: 103.5

protein: 271.7

saturated fat: 194

choline: 106.4

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Carrots, raw

78g

Yogurt, low fat, plain

245g

Spearmint, dried

5g

Seeds, dried, sunflower seed kernels

8g

Milk, skimmed, with added vitamin A and vitamin D

258g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

Alam mo ba ang Sikreto sa Masarap na Ginataang Tulingan? | Ulam Pinoy Recipe | Budget Meal

Junior Kusinero | dinner

k : 541

p : 62.1

c : 41.1

f : 15.9

Dinner

15-Min Spicy Baked Salmon with a SECRET Sauce!

The Mediterranean Dish | dinner

k : 382

p : 35.3

c : 7.9

f : 22.4

kcals :

2174.3

protein :

188.5

carbs :

126.8

fat :

109.0

Nutrition in the day as a % of RDA

fiber: 132.8

fat: 195.9

magnesium: 147.1

potassium: 151.2

vitamin c: 239.1

vitamin d: 121.7

vitamin k: 306.6

copper: 260.6

folate: 165.1

niacin: 419.8

pantothenic acid: 223.6

riboflavin: 291.3

selenium: 336.3

sodium: 52

thiamin: 160.5

carbohydrate: 25

vitamin a: 164.2

vitamin b6: 337.2

vitamin b12: 460.8

vitamin e: 116.5

zinc: 178.7

cholesterol: 221

iron: 117.6

protein: 284.2

saturated fat: 194

choline: 104.3

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Carrots, raw

78g

Yogurt, low fat, plain

245g

Mushrooms, raw, maitake

36g

Nuts, almonds

28g

Soybeans, raw, green

100g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

Alam mo ba ang Sikreto sa Masarap na Ginataang Tulingan? | Ulam Pinoy Recipe | Budget Meal

Junior Kusinero | dinner

k : 541

p : 62.1

c : 41.1

f : 15.9

Dinner

FLAVOR PACKED SPICY GINGER OVEN CHICKEN // RECIPE + HOW-TO

Authentically Afghan | dinner

k : 354

p : 40.7

c : 6.7

f : 19.1

kcals :

2012.8

protein :

166.4

carbs :

134.1

fat :

97.9

Nutrition in the day as a % of RDA

fiber: 161.5

fat: 185.9

magnesium: 155.7

potassium: 129.2

vitamin c: 191.4

vitamin d: 173.1

vitamin k: 315.2

copper: 246.9

folate: 225.0

niacin: 211.6

pantothenic acid: 179.7

riboflavin: 242.1

selenium: 295.7

sodium: 52

thiamin: 176.8

carbohydrate: 14

vitamin a: 162.4

vitamin b6: 209.5

vitamin b12: 317.6

vitamin e: 115.1

zinc: 155.0

cholesterol: 210

iron: 114.4

protein: 231.1

saturated fat: 139

choline: 104.7

Microboosters

Add these extra ingredients throughout your day.

Whey protein powder isolate

30g

Beans, french, raw

85g

Carrots, raw

78g

Spices, poppy seed

9g

Mushrooms, raw, maitake

36g

Nuts, almonds

28g

Soybeans, raw, green

100g

Breakfast

Zucchini, Feta, & Eggs Breakfast Casserole (Keto/Low-carb)

Dimitra's Dishes | breakfast

k : 665

p : 35.1

c : 26.0

f : 48.7

Lunch

FLAVOR PACKED SPICY GINGER OVEN CHICKEN // RECIPE + HOW-TO

Authentically Afghan | dinner

k : 354

p : 40.7

c : 6.7

f : 19.1

Dinner

How to Make Ceviche

LearnToCook | dinner

k : 195

p : 35.2

c : 8.6

f : 3.2