navaneeth005/RAG_meals · Datasets at Hugging Face

id stringlengths 9 9	goal stringclasses 3 values	plan listlengths 4 4	total_calories int64 1.8k 2.8k	macro_split dict
meal00100	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,724	{ "protein_pct": 31, "carbs_pct": 42, "fats_pct": 25 }
meal00101	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,257	{ "protein_pct": 33, "carbs_pct": 40, "fats_pct": 27 }
meal00102	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,408	{ "protein_pct": 36, "carbs_pct": 49, "fats_pct": 22 }
meal00103	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,548	{ "protein_pct": 36, "carbs_pct": 32, "fats_pct": 24 }
meal00104	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,781	{ "protein_pct": 40, "carbs_pct": 43, "fats_pct": 25 }
meal00105	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,341	{ "protein_pct": 38, "carbs_pct": 50, "fats_pct": 28 }
meal00106	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,050	{ "protein_pct": 39, "carbs_pct": 41, "fats_pct": 26 }
meal00107	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,868	{ "protein_pct": 33, "carbs_pct": 30, "fats_pct": 25 }
meal00108	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,533	{ "protein_pct": 33, "carbs_pct": 36, "fats_pct": 29 }
meal00109	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,838	{ "protein_pct": 30, "carbs_pct": 47, "fats_pct": 30 }
meal00110	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,102	{ "protein_pct": 34, "carbs_pct": 38, "fats_pct": 22 }
meal00111	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,569	{ "protein_pct": 31, "carbs_pct": 30, "fats_pct": 29 }
meal00112	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,075	{ "protein_pct": 38, "carbs_pct": 47, "fats_pct": 28 }
meal00113	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,882	{ "protein_pct": 40, "carbs_pct": 37, "fats_pct": 25 }
meal00114	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,688	{ "protein_pct": 36, "carbs_pct": 43, "fats_pct": 30 }
meal00115	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,023	{ "protein_pct": 32, "carbs_pct": 33, "fats_pct": 25 }
meal00116	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,403	{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 28 }
meal00117	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,484	{ "protein_pct": 30, "carbs_pct": 47, "fats_pct": 23 }
meal00118	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,162	{ "protein_pct": 33, "carbs_pct": 40, "fats_pct": 25 }
meal00119	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,488	{ "protein_pct": 40, "carbs_pct": 34, "fats_pct": 26 }
meal00120	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,138	{ "protein_pct": 38, "carbs_pct": 49, "fats_pct": 29 }
meal00121	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,192	{ "protein_pct": 38, "carbs_pct": 30, "fats_pct": 26 }
meal00122	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,970	{ "protein_pct": 31, "carbs_pct": 38, "fats_pct": 26 }
meal00123	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,056	{ "protein_pct": 39, "carbs_pct": 34, "fats_pct": 23 }
meal00124	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,793	{ "protein_pct": 38, "carbs_pct": 37, "fats_pct": 25 }
meal00125	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,258	{ "protein_pct": 31, "carbs_pct": 47, "fats_pct": 26 }
meal00126	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,472	{ "protein_pct": 37, "carbs_pct": 30, "fats_pct": 22 }
meal00127	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,614	{ "protein_pct": 30, "carbs_pct": 41, "fats_pct": 26 }
meal00128	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,845	{ "protein_pct": 34, "carbs_pct": 36, "fats_pct": 29 }
meal00129	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,555	{ "protein_pct": 33, "carbs_pct": 44, "fats_pct": 25 }
meal00130	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,802	{ "protein_pct": 35, "carbs_pct": 34, "fats_pct": 26 }
meal00131	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,269	{ "protein_pct": 30, "carbs_pct": 30, "fats_pct": 22 }
meal00132	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,484	{ "protein_pct": 32, "carbs_pct": 43, "fats_pct": 25 }
meal00133	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,435	{ "protein_pct": 36, "carbs_pct": 31, "fats_pct": 21 }
meal00134	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,289	{ "protein_pct": 40, "carbs_pct": 35, "fats_pct": 29 }
meal00135	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,944	{ "protein_pct": 34, "carbs_pct": 33, "fats_pct": 22 }
meal00136	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,554	{ "protein_pct": 37, "carbs_pct": 40, "fats_pct": 23 }
meal00137	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,390	{ "protein_pct": 38, "carbs_pct": 38, "fats_pct": 22 }
meal00138	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,389	{ "protein_pct": 32, "carbs_pct": 44, "fats_pct": 29 }
meal00139	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,560	{ "protein_pct": 36, "carbs_pct": 50, "fats_pct": 25 }
meal00140	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,550	{ "protein_pct": 30, "carbs_pct": 33, "fats_pct": 22 }
meal00141	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,310	{ "protein_pct": 30, "carbs_pct": 50, "fats_pct": 22 }
meal00142	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,735	{ "protein_pct": 30, "carbs_pct": 38, "fats_pct": 25 }
meal00143	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,042	{ "protein_pct": 37, "carbs_pct": 46, "fats_pct": 22 }
meal00144	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,051	{ "protein_pct": 33, "carbs_pct": 37, "fats_pct": 27 }
meal00145	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,060	{ "protein_pct": 36, "carbs_pct": 48, "fats_pct": 29 }
meal00146	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,827	{ "protein_pct": 33, "carbs_pct": 34, "fats_pct": 22 }
meal00147	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,986	{ "protein_pct": 37, "carbs_pct": 38, "fats_pct": 29 }
meal00148	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,637	{ "protein_pct": 38, "carbs_pct": 45, "fats_pct": 26 }
meal00149	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,819	{ "protein_pct": 34, "carbs_pct": 33, "fats_pct": 20 }
meal00150	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,992	{ "protein_pct": 35, "carbs_pct": 46, "fats_pct": 25 }
meal00151	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,216	{ "protein_pct": 39, "carbs_pct": 31, "fats_pct": 22 }
meal00152	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,014	{ "protein_pct": 37, "carbs_pct": 41, "fats_pct": 20 }
meal00153	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,496	{ "protein_pct": 32, "carbs_pct": 48, "fats_pct": 24 }
meal00154	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,981	{ "protein_pct": 34, "carbs_pct": 43, "fats_pct": 28 }
meal00155	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,801	{ "protein_pct": 30, "carbs_pct": 37, "fats_pct": 30 }
meal00156	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,026	{ "protein_pct": 30, "carbs_pct": 47, "fats_pct": 28 }
meal00157	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,317	{ "protein_pct": 34, "carbs_pct": 36, "fats_pct": 20 }
meal00158	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,515	{ "protein_pct": 33, "carbs_pct": 31, "fats_pct": 29 }
meal00159	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,257	{ "protein_pct": 30, "carbs_pct": 37, "fats_pct": 24 }
meal00160	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,223	{ "protein_pct": 34, "carbs_pct": 36, "fats_pct": 24 }
meal00161	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,499	{ "protein_pct": 30, "carbs_pct": 40, "fats_pct": 21 }
meal00162	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,991	{ "protein_pct": 34, "carbs_pct": 34, "fats_pct": 25 }
meal00163	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,882	{ "protein_pct": 31, "carbs_pct": 38, "fats_pct": 20 }
meal00164	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,208	{ "protein_pct": 40, "carbs_pct": 38, "fats_pct": 29 }
meal00165	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,768	{ "protein_pct": 37, "carbs_pct": 30, "fats_pct": 25 }
meal00166	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,891	{ "protein_pct": 36, "carbs_pct": 36, "fats_pct": 28 }
meal00167	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,873	{ "protein_pct": 35, "carbs_pct": 43, "fats_pct": 22 }
meal00168	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,226	{ "protein_pct": 31, "carbs_pct": 43, "fats_pct": 25 }
meal00169	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,604	{ "protein_pct": 38, "carbs_pct": 41, "fats_pct": 22 }
meal00170	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,333	{ "protein_pct": 33, "carbs_pct": 44, "fats_pct": 22 }
meal00171	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,289	{ "protein_pct": 34, "carbs_pct": 45, "fats_pct": 29 }
meal00172	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,174	{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 23 }
meal00173	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,205	{ "protein_pct": 32, "carbs_pct": 36, "fats_pct": 24 }
meal00174	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,866	{ "protein_pct": 39, "carbs_pct": 39, "fats_pct": 26 }
meal00175	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,749	{ "protein_pct": 31, "carbs_pct": 40, "fats_pct": 26 }
meal00176	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,234	{ "protein_pct": 36, "carbs_pct": 48, "fats_pct": 27 }
meal00177	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,866	{ "protein_pct": 38, "carbs_pct": 50, "fats_pct": 23 }
meal00178	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,592	{ "protein_pct": 34, "carbs_pct": 38, "fats_pct": 25 }
meal00179	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,451	{ "protein_pct": 32, "carbs_pct": 41, "fats_pct": 22 }
meal00180	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,442	{ "protein_pct": 34, "carbs_pct": 30, "fats_pct": 29 }
meal00181	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,903	{ "protein_pct": 37, "carbs_pct": 31, "fats_pct": 20 }
meal00182	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,083	{ "protein_pct": 34, "carbs_pct": 45, "fats_pct": 30 }
meal00183	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,409	{ "protein_pct": 38, "carbs_pct": 33, "fats_pct": 20 }
meal00184	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,526	{ "protein_pct": 39, "carbs_pct": 44, "fats_pct": 22 }
meal00185	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,405	{ "protein_pct": 30, "carbs_pct": 34, "fats_pct": 24 }
meal00186	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,122	{ "protein_pct": 35, "carbs_pct": 50, "fats_pct": 30 }
meal00187	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,972	{ "protein_pct": 36, "carbs_pct": 41, "fats_pct": 23 }
meal00188	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,510	{ "protein_pct": 39, "carbs_pct": 46, "fats_pct": 25 }
meal00189	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,836	{ "protein_pct": 38, "carbs_pct": 33, "fats_pct": 29 }
meal00190	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,309	{ "protein_pct": 32, "carbs_pct": 41, "fats_pct": 28 }
meal00191	Weight Loss	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,646	{ "protein_pct": 36, "carbs_pct": 32, "fats_pct": 26 }
meal00192	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,160	{ "protein_pct": 37, "carbs_pct": 38, "fats_pct": 30 }
meal00193	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,980	{ "protein_pct": 40, "carbs_pct": 38, "fats_pct": 30 }
meal00194	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,462	{ "protein_pct": 37, "carbs_pct": 49, "fats_pct": 24 }
meal00195	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,607	{ "protein_pct": 35, "carbs_pct": 45, "fats_pct": 20 }
meal00196	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,551	{ "protein_pct": 39, "carbs_pct": 38, "fats_pct": 27 }
meal00197	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	1,827	{ "protein_pct": 36, "carbs_pct": 31, "fats_pct": 20 }
meal00198	Maintenance	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,726	{ "protein_pct": 32, "carbs_pct": 40, "fats_pct": 20 }
meal00199	Muscle Gain	[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]	2,390	{ "protein_pct": 39, "carbs_pct": 47, "fats_pct": 29 }

meal00100

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,724

{ "protein_pct": 31, "carbs_pct": 42, "fats_pct": 25 }

meal00101

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,257

{ "protein_pct": 33, "carbs_pct": 40, "fats_pct": 27 }

meal00102

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,408

{ "protein_pct": 36, "carbs_pct": 49, "fats_pct": 22 }

meal00103

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,548

{ "protein_pct": 36, "carbs_pct": 32, "fats_pct": 24 }

meal00104

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,781

{ "protein_pct": 40, "carbs_pct": 43, "fats_pct": 25 }

meal00105

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,341

{ "protein_pct": 38, "carbs_pct": 50, "fats_pct": 28 }

meal00106

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,050

{ "protein_pct": 39, "carbs_pct": 41, "fats_pct": 26 }

meal00107

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,868

{ "protein_pct": 33, "carbs_pct": 30, "fats_pct": 25 }

meal00108

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,533

{ "protein_pct": 33, "carbs_pct": 36, "fats_pct": 29 }

meal00109

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,838

{ "protein_pct": 30, "carbs_pct": 47, "fats_pct": 30 }

meal00110

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,102

{ "protein_pct": 34, "carbs_pct": 38, "fats_pct": 22 }

meal00111

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,569

{ "protein_pct": 31, "carbs_pct": 30, "fats_pct": 29 }

meal00112

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,075

{ "protein_pct": 38, "carbs_pct": 47, "fats_pct": 28 }

meal00113

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,882

{ "protein_pct": 40, "carbs_pct": 37, "fats_pct": 25 }

meal00114

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,688

{ "protein_pct": 36, "carbs_pct": 43, "fats_pct": 30 }

meal00115

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,023

{ "protein_pct": 32, "carbs_pct": 33, "fats_pct": 25 }

meal00116

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,403

{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 28 }

meal00117

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,484

{ "protein_pct": 30, "carbs_pct": 47, "fats_pct": 23 }

meal00118

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,162

{ "protein_pct": 33, "carbs_pct": 40, "fats_pct": 25 }

meal00119

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,488

{ "protein_pct": 40, "carbs_pct": 34, "fats_pct": 26 }

meal00120

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,138

{ "protein_pct": 38, "carbs_pct": 49, "fats_pct": 29 }

meal00121

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,192

{ "protein_pct": 38, "carbs_pct": 30, "fats_pct": 26 }

meal00122

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,970

{ "protein_pct": 31, "carbs_pct": 38, "fats_pct": 26 }

meal00123

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,056

{ "protein_pct": 39, "carbs_pct": 34, "fats_pct": 23 }

meal00124

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,793

{ "protein_pct": 38, "carbs_pct": 37, "fats_pct": 25 }

meal00125

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,258

{ "protein_pct": 31, "carbs_pct": 47, "fats_pct": 26 }

meal00126

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,472

{ "protein_pct": 37, "carbs_pct": 30, "fats_pct": 22 }

meal00127

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,614

{ "protein_pct": 30, "carbs_pct": 41, "fats_pct": 26 }

meal00128

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,845

{ "protein_pct": 34, "carbs_pct": 36, "fats_pct": 29 }

meal00129

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,555

{ "protein_pct": 33, "carbs_pct": 44, "fats_pct": 25 }

meal00130

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,802

{ "protein_pct": 35, "carbs_pct": 34, "fats_pct": 26 }

meal00131

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,269

{ "protein_pct": 30, "carbs_pct": 30, "fats_pct": 22 }

meal00132

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,484

{ "protein_pct": 32, "carbs_pct": 43, "fats_pct": 25 }

meal00133

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,435

{ "protein_pct": 36, "carbs_pct": 31, "fats_pct": 21 }

meal00134

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,289

{ "protein_pct": 40, "carbs_pct": 35, "fats_pct": 29 }

meal00135

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,944

{ "protein_pct": 34, "carbs_pct": 33, "fats_pct": 22 }

meal00136

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,554

{ "protein_pct": 37, "carbs_pct": 40, "fats_pct": 23 }

meal00137

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,390

{ "protein_pct": 38, "carbs_pct": 38, "fats_pct": 22 }

meal00138

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,389

{ "protein_pct": 32, "carbs_pct": 44, "fats_pct": 29 }

meal00139

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,560

{ "protein_pct": 36, "carbs_pct": 50, "fats_pct": 25 }

meal00140

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,550

{ "protein_pct": 30, "carbs_pct": 33, "fats_pct": 22 }

meal00141

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,310

{ "protein_pct": 30, "carbs_pct": 50, "fats_pct": 22 }

meal00142

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,735

{ "protein_pct": 30, "carbs_pct": 38, "fats_pct": 25 }

meal00143

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,042

{ "protein_pct": 37, "carbs_pct": 46, "fats_pct": 22 }

meal00144

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,051

{ "protein_pct": 33, "carbs_pct": 37, "fats_pct": 27 }

meal00145

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,060

{ "protein_pct": 36, "carbs_pct": 48, "fats_pct": 29 }

meal00146

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,827

{ "protein_pct": 33, "carbs_pct": 34, "fats_pct": 22 }

meal00147

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,986

{ "protein_pct": 37, "carbs_pct": 38, "fats_pct": 29 }

meal00148

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,637

{ "protein_pct": 38, "carbs_pct": 45, "fats_pct": 26 }

meal00149

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,819

{ "protein_pct": 34, "carbs_pct": 33, "fats_pct": 20 }

meal00150

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,992

{ "protein_pct": 35, "carbs_pct": 46, "fats_pct": 25 }

meal00151

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,216

{ "protein_pct": 39, "carbs_pct": 31, "fats_pct": 22 }

meal00152

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,014

{ "protein_pct": 37, "carbs_pct": 41, "fats_pct": 20 }

meal00153

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,496

{ "protein_pct": 32, "carbs_pct": 48, "fats_pct": 24 }

meal00154

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,981

{ "protein_pct": 34, "carbs_pct": 43, "fats_pct": 28 }

meal00155

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,801

{ "protein_pct": 30, "carbs_pct": 37, "fats_pct": 30 }

meal00156

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,026

{ "protein_pct": 30, "carbs_pct": 47, "fats_pct": 28 }

meal00157

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,317

{ "protein_pct": 34, "carbs_pct": 36, "fats_pct": 20 }

meal00158

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,515

{ "protein_pct": 33, "carbs_pct": 31, "fats_pct": 29 }

meal00159

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,257

{ "protein_pct": 30, "carbs_pct": 37, "fats_pct": 24 }

meal00160

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,223

{ "protein_pct": 34, "carbs_pct": 36, "fats_pct": 24 }

meal00161

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,499

{ "protein_pct": 30, "carbs_pct": 40, "fats_pct": 21 }

meal00162

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,991

{ "protein_pct": 34, "carbs_pct": 34, "fats_pct": 25 }

meal00163

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,882

{ "protein_pct": 31, "carbs_pct": 38, "fats_pct": 20 }

meal00164

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,208

{ "protein_pct": 40, "carbs_pct": 38, "fats_pct": 29 }

meal00165

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,768

{ "protein_pct": 37, "carbs_pct": 30, "fats_pct": 25 }

meal00166

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,891

{ "protein_pct": 36, "carbs_pct": 36, "fats_pct": 28 }

meal00167

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,873

{ "protein_pct": 35, "carbs_pct": 43, "fats_pct": 22 }

meal00168

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,226

{ "protein_pct": 31, "carbs_pct": 43, "fats_pct": 25 }

meal00169

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,604

{ "protein_pct": 38, "carbs_pct": 41, "fats_pct": 22 }

meal00170

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,333

{ "protein_pct": 33, "carbs_pct": 44, "fats_pct": 22 }

meal00171

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,289

{ "protein_pct": 34, "carbs_pct": 45, "fats_pct": 29 }

meal00172

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,174

{ "protein_pct": 31, "carbs_pct": 32, "fats_pct": 23 }

meal00173

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,205

{ "protein_pct": 32, "carbs_pct": 36, "fats_pct": 24 }

meal00174

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,866

{ "protein_pct": 39, "carbs_pct": 39, "fats_pct": 26 }

meal00175

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,749

{ "protein_pct": 31, "carbs_pct": 40, "fats_pct": 26 }

meal00176

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,234

{ "protein_pct": 36, "carbs_pct": 48, "fats_pct": 27 }

meal00177

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,866

{ "protein_pct": 38, "carbs_pct": 50, "fats_pct": 23 }

meal00178

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,592

{ "protein_pct": 34, "carbs_pct": 38, "fats_pct": 25 }

meal00179

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,451

{ "protein_pct": 32, "carbs_pct": 41, "fats_pct": 22 }

meal00180

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,442

{ "protein_pct": 34, "carbs_pct": 30, "fats_pct": 29 }

meal00181

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,903

{ "protein_pct": 37, "carbs_pct": 31, "fats_pct": 20 }

meal00182

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,083

{ "protein_pct": 34, "carbs_pct": 45, "fats_pct": 30 }

meal00183

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,409

{ "protein_pct": 38, "carbs_pct": 33, "fats_pct": 20 }

meal00184

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,526

{ "protein_pct": 39, "carbs_pct": 44, "fats_pct": 22 }

meal00185

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,405

{ "protein_pct": 30, "carbs_pct": 34, "fats_pct": 24 }

meal00186

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,122

{ "protein_pct": 35, "carbs_pct": 50, "fats_pct": 30 }

meal00187

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,972

{ "protein_pct": 36, "carbs_pct": 41, "fats_pct": 23 }

meal00188

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,510

{ "protein_pct": 39, "carbs_pct": 46, "fats_pct": 25 }

meal00189

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,836

{ "protein_pct": 38, "carbs_pct": 33, "fats_pct": 29 }

meal00190

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,309

{ "protein_pct": 32, "carbs_pct": 41, "fats_pct": 28 }

meal00191

Weight Loss

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,646

{ "protein_pct": 36, "carbs_pct": 32, "fats_pct": 26 }

meal00192

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,160

{ "protein_pct": 37, "carbs_pct": 38, "fats_pct": 30 }

meal00193

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,980

{ "protein_pct": 40, "carbs_pct": 38, "fats_pct": 30 }

meal00194

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,462

{ "protein_pct": 37, "carbs_pct": 49, "fats_pct": 24 }

meal00195

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,607

{ "protein_pct": 35, "carbs_pct": 45, "fats_pct": 20 }

meal00196

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,551

{ "protein_pct": 39, "carbs_pct": 38, "fats_pct": 27 }

meal00197

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

1,827

{ "protein_pct": 36, "carbs_pct": 31, "fats_pct": 20 }

meal00198

Maintenance

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,726

{ "protein_pct": 32, "carbs_pct": 40, "fats_pct": 20 }

meal00199

Muscle Gain

[ "Breakfast: Scrambled eggs with spinach and toast.", "Lunch: Grilled chicken with quinoa and steamed broccoli.", "Dinner: Baked salmon, sweet potatoes, and asparagus.", "Snack: Greek yogurt with almonds." ]

2,390

{ "protein_pct": 39, "carbs_pct": 47, "fats_pct": 29 }