Nutrition Meal Planner
Create meal plans that covers all your nutrition goals - vitamins A, Bs to Zinc.
Get smart snack suggestions to cover gaps.
Fast, easy, free and 100% nutritious - custom to you.
Customize or create recipes, add snacks, put them on your meal plan and let us do the nutrition crunching.
Try it Below
Sample Meal Plan
change the serving or food to update recommendations below.
For lunch:
For dinner:
Meal Plan Nutrition Findings
Low on Vitamin C, Vitamin A and Pantothenic Acid.
A little low on Vitamin K, Vitamin E, Vitamin B12, Potassium, Magnesium, Copper and Calcium.
Get some sun today for your Vitamin D.
A little low on Vitamin K, Vitamin E, Vitamin B12, Potassium, Magnesium, Copper and Calcium.
Get some sun today for your Vitamin D.
Snack suggestions
2.5 servings of carrots
( 2.5 cup, about 320 grams )
Carrots meets more of your nutritional needs today compared to other snacks per calorie.
Calories : +131 Calories
7%
carbohydrates : 12% total fat : 1% protein : 6%
Vitamin A : 382% pantothenic acid : 17% Vitamin C : 25% Vitamin E : 14% Vitamin K : 47% calcium : 11% copper : 12% magnesium : 12% potassium : 45%
carbohydrates : 12% total fat : 1% protein : 6%
Vitamin A : 382% pantothenic acid : 17% Vitamin C : 25% Vitamin E : 14% Vitamin K : 47% calcium : 11% copper : 12% magnesium : 12% potassium : 45%
6 servings of bok choy
( 6 cup, shredded, about 420 grams )
Bok choy meets more of your nutritional needs today compared to other snacks per calorie.
Calories : +55 Calories
3%
carbohydrates : 4% total fat : 1% protein : 13%
Vitamin A : 134% pantothenic acid : 7% Vitamin C : 252% Vitamin E : 3% Vitamin K : 212% calcium : 44% copper : 7% magnesium : 26% potassium : 46%
carbohydrates : 4% total fat : 1% protein : 13%
Vitamin A : 134% pantothenic acid : 7% Vitamin C : 252% Vitamin E : 3% Vitamin K : 212% calcium : 44% copper : 7% magnesium : 26% potassium : 46%
3.5 servings of broccoli
( 700 g, about 319 grams )
Broccoli meets more of your nutritional needs today compared to other snacks per calorie.
Calories : +217 Calories
11%
carbohydrates : 17% total fat : 4% protein : 36%
Vitamin A : 28% pantothenic acid : 73% Vitamin C : 758% Vitamin E : 33% Vitamin K : 719% calcium : 30% copper : 26% magnesium : 43% potassium : 88%
carbohydrates : 17% total fat : 4% protein : 36%
Vitamin A : 28% pantothenic acid : 73% Vitamin C : 758% Vitamin E : 33% Vitamin K : 719% calcium : 30% copper : 26% magnesium : 43% potassium : 88%
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