Meal Builder
Build evidence-based meals with complete nutritional information
Spinach (Raw)
1 cup (30g)
7
cal
0.9g
protein
1.1g
carbs
0.1g
fat
Kale (Raw)
1 cup chopped (67g)
33
cal
2.9g
protein
6g
carbs
0.6g
fat
Broccoli
1 cup chopped (91g)
31
cal
2.5g
protein
6g
carbs
0.4g
fat
Brussels Sprouts
1 cup (88g)
38
cal
3g
protein
8g
carbs
0.3g
fat
Kiwi
1 medium (69g)
42
cal
0.8g
protein
10g
carbs
0.4g
fat
Salmon (Wild Atlantic)
100g
208
cal
20g
protein
0g
carbs
13g
fat
Cauliflower
1 cup chopped (107g)
27
cal
2.1g
protein
5.3g
carbs
0.3g
fat
Raspberries
1 cup (123g)
64
cal
1.5g
protein
15g
carbs
0.8g
fat
Lentils (Cooked)
1 cup (198g)
230
cal
18g
protein
40g
carbs
0.8g
fat
Carrots
1 medium (61g)
25
cal
0.6g
protein
6g
carbs
0.1g
fat
Strawberries
1 cup (152g)
49
cal
1g
protein
12g
carbs
0.5g
fat
Bell Pepper (Red)
1 medium (119g)
37
cal
1.2g
protein
7g
carbs
0.4g
fat
Avocado
1/2 avocado (100g)
160
cal
2g
protein
9g
carbs
15g
fat
Chia Seeds
2 tbsp (28g)
138
cal
4.7g
protein
12g
carbs
8.7g
fat
Asparagus
1 cup (134g)
27
cal
3g
protein
5g
carbs
0.2g
fat
Tomatoes
1 medium (123g)
22
cal
1.1g
protein
4.8g
carbs
0.2g
fat
Hemp Seeds
3 tbsp (30g)
166
cal
9.5g
protein
2.6g
carbs
14.6g
fat
Navy Beans (Cooked)
1 cup (182g)
255
cal
15g
protein
47g
carbs
1.1g
fat
Eggs (Whole)
1 large (50g)
72
cal
6.3g
protein
0.4g
carbs
5g
fat
Sweet Potato
1 medium (130g)
112
cal
2g
protein
26g
carbs
0.1g
fat
Black Beans (Cooked)
1 cup (172g)
227
cal
15g
protein
41g
carbs
0.9g
fat
Cabbage
1 cup shredded (89g)
22
cal
1.1g
protein
5.2g
carbs
0.1g
fat
Edamame
1 cup (155g)
188
cal
18.5g
protein
14g
carbs
8g
fat
Almonds
1 oz (28g)
164
cal
6g
protein
6g
carbs
14g
fat
Lettuce (Romaine)
2 cups shredded (94g)
16
cal
1.2g
protein
3.3g
carbs
0.3g
fat
Kidney Beans (Cooked)
1 cup (177g)
225
cal
15g
protein
40g
carbs
0.9g
fat
Peas (Green)
1 cup (145g)
118
cal
8g
protein
21g
carbs
0.6g
fat
Orange
1 large (184g)
86
cal
1.7g
protein
22g
carbs
0.2g
fat
Pumpkin Seeds
1 oz (28g)
151
cal
7g
protein
5g
carbs
13g
fat
Greek Yogurt (Plain, Non-fat)
170g (1 container)
100
cal
17g
protein
6g
carbs
0.7g
fat
Blueberries
1 cup (148g)
84
cal
1.1g
protein
21g
carbs
0.5g
fat
Chickpeas (Cooked)
1 cup (164g)
269
cal
14.5g
protein
45g
carbs
4.2g
fat
Flaxseeds (Ground)
2 tbsp (14g)
74
cal
2.6g
protein
4g
carbs
5.9g
fat
Shrimp
100g
99
cal
24g
protein
0.2g
carbs
0.3g
fat
Tempeh
100g
192
cal
20g
protein
8g
carbs
11g
fat
Beets
1 cup (136g)
59
cal
2.2g
protein
13g
carbs
0.2g
fat
Quinoa (Cooked)
1 cup (185g)
222
cal
8g
protein
39g
carbs
3.5g
fat
Walnuts
1 oz (28g)
185
cal
4.3g
protein
4g
carbs
18.5g
fat
Mushrooms (White)
1 cup sliced (70g)
15
cal
2.2g
protein
2.3g
carbs
0.2g
fat
Tuna (Canned in Water)
100g
116
cal
26g
protein
0g
carbs
0.8g
fat
Sunflower Seeds
1 oz (28g)
165
cal
5.5g
protein
7g
carbs
14g
fat
Green Beans
1 cup (100g)
31
cal
1.8g
protein
7g
carbs
0.1g
fat
Cottage Cheese (Low-fat)
1 cup (226g)
163
cal
28g
protein
6g
carbs
2.3g
fat
Peanuts
1 oz (28g)
161
cal
7.3g
protein
4.6g
carbs
14g
fat
Tofu (Firm)
100g
144
cal
17g
protein
3g
carbs
9g
fat
Oats (Rolled)
1/2 cup dry (40g)
150
cal
5g
protein
27g
carbs
3g
fat
Garlic
3 cloves (9g)
13
cal
0.6g
protein
3g
carbs
0g
fat
Yogurt (Plain, Whole Milk)
1 cup (245g)
149
cal
8.5g
protein
11g
carbs
8g
fat
Turkey Breast
100g
135
cal
30g
protein
0g
carbs
0.7g
fat
Mango
1 cup (165g)
99
cal
1.4g
protein
25g
carbs
0.6g
fat
Pineapple
1 cup chunks (165g)
82
cal
0.9g
protein
22g
carbs
0.2g
fat
Milk (Low-fat, 1%)
1 cup (244g)
102
cal
8g
protein
12g
carbs
2.4g
fat
Chicken Breast (Skinless)
100g
165
cal
31g
protein
0g
carbs
3.6g
fat
Zucchini
1 medium (196g)
33
cal
2.4g
protein
6g
carbs
0.6g
fat
Cashews
1 oz (28g)
157
cal
5.2g
protein
8.6g
carbs
12.4g
fat
Pork Tenderloin
100g
143
cal
26g
protein
0g
carbs
3.5g
fat
Ground Beef (90% Lean)
100g
176
cal
20g
protein
0g
carbs
10g
fat
Banana
1 medium (118g)
105
cal
1.3g
protein
27g
carbs
0.4g
fat
Eggplant
1 cup cubed (82g)
20
cal
0.8g
protein
4.8g
carbs
0.1g
fat
Peach
1 medium (150g)
58
cal
1.4g
protein
14g
carbs
0.4g
fat
Barley (Pearled, Cooked)
1 cup (157g)
193
cal
3.5g
protein
44g
carbs
0.7g
fat
Watermelon
1 cup diced (152g)
46
cal
0.9g
protein
11g
carbs
0.2g
fat
Onion
1 medium (110g)
44
cal
1.2g
protein
10g
carbs
0.1g
fat
Potato (White, Baked)
1 medium (173g)
161
cal
4.3g
protein
37g
carbs
0.2g
fat
Brown Rice (Cooked)
1 cup (195g)
216
cal
5g
protein
45g
carbs
1.8g
fat
Celery
1 cup chopped (101g)
14
cal
0.7g
protein
3g
carbs
0.2g
fat
Pear
1 medium (178g)
101
cal
0.6g
protein
27g
carbs
0.2g
fat
Pasta (Whole Wheat, Cooked)
1 cup (140g)
174
cal
7.5g
protein
37g
carbs
0.8g
fat
Apple
1 medium (182g)
95
cal
0.5g
protein
25g
carbs
0.3g
fat
Cucumber
1 cup sliced (104g)
16
cal
0.7g
protein
3.8g
carbs
0.1g
fat
Grapes (Red)
1 cup (151g)
104
cal
1.1g
protein
27g
carbs
0.2g
fat
Cheese (Cheddar)
1 oz (28g)
114
cal
7g
protein
0.4g
carbs
9.4g
fat
Whole Wheat Bread
1 slice (43g)
110
cal
4g
protein
20g
carbs
2g
fat
Corn (Sweet)
1 medium ear (90g)
77
cal
2.9g
protein
17g
carbs
1.1g
fat
Olive Oil (Extra Virgin)
1 tbsp (14g)
119
cal
0g
protein
0g
carbs
13.5g
fat
Couscous (Whole Wheat, Cooked)
1 cup (157g)
176
cal
6g
protein
36g
carbs
0.3g
fat
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