Food Nutrition Database
Calories, macros, and full nutrition facts for meals, individual foods, and high-protein options. All data sourced from USDA FoodData Central.
Meals & Combinations
Avocado Toast with Egg
380 cal
A classic breakfast of toasted sourdough bread topped with creamy mashed avocado and a fried or poached egg. A balanced meal with healthy fats, protein, and complex carbs.
Chicken and Rice Bowl
482 cal
Grilled chicken breast served over fluffy brown rice with steamed broccoli. A high-protein, nutrient-dense meal popular with fitness enthusiasts and meal preppers.
Peanut Butter Banana Sandwich
479 cal
A classic sandwich made with two slices of whole wheat bread, creamy peanut butter, and sliced banana. A satisfying combination of protein, healthy fats, and natural sweetness.
Grilled Chicken Salad
352 cal
A fresh and satisfying salad featuring grilled chicken breast over crisp romaine lettuce with cherry tomatoes, cucumber, and a light olive oil dressing.
Oatmeal with Banana and Honey
369 cal
Warm cooked oatmeal topped with sliced banana and a drizzle of honey. A comforting, fiber-rich breakfast that provides sustained energy throughout the morning.
Turkey Avocado Wrap
379 cal
A whole wheat tortilla wrap filled with sliced deli turkey, creamy avocado, and crisp lettuce. A portable, protein-rich lunch option with healthy fats.
Egg and Cheese Sandwich
420 cal
A breakfast sandwich made with a toasted English muffin, two scrambled eggs, and a slice of cheddar cheese. A protein-packed morning meal that is quick to prepare.
Tuna Salad Sandwich
380 cal
A classic sandwich made with two slices of bread, canned tuna mixed with mayonnaise and diced celery. A high-protein lunch option that is easy to prepare ahead of time.
Chicken Caesar Salad
449 cal
A classic Caesar salad with grilled chicken breast, crisp romaine lettuce, shaved parmesan, creamy Caesar dressing, and crunchy croutons. A restaurant favorite that balances protein and flavor.
Steak and Potatoes
552 cal
A hearty dinner of pan-seared sirloin steak with a baked russet potato, a pat of butter, and steamed green beans. A classic American dinner plate with balanced macronutrients.
Salmon and Rice
522 cal
Pan-seared Atlantic salmon fillet served with white rice and steamed asparagus. A nutrient-rich dinner high in omega-3 fatty acids and complete protein.
Burrito Bowl
552 cal
A Chipotle-style burrito bowl with brown rice, seasoned black beans, grilled chicken, salsa, sour cream, and shredded lettuce. A customizable, satisfying lunch or dinner.
Pasta with Meat Sauce
598 cal
A hearty plate of cooked pasta topped with savory ground beef tomato sauce and a sprinkle of parmesan cheese. A classic comfort meal that is rich in protein and carbohydrates.
Greek Yogurt Parfait
321 cal
Creamy Greek yogurt layered with crunchy granola, fresh mixed berries, and a drizzle of honey. A protein-rich snack or light breakfast with probiotics and antioxidants.
Acai Smoothie Bowl
419 cal
A thick, vibrant acai smoothie bowl topped with sliced banana, crunchy granola, mixed berries, and a drizzle of almond butter. A trendy, antioxidant-rich breakfast or snack.
High Protein
High-Protein Chicken Breast Meal
521 cal
A GLP-1 friendly high-protein plate of grilled chicken breast with quinoa and steamed mixed vegetables. Designed for maximum satiety and protein intake to support weight management on GLP-1 medications.
High-Protein Greek Yogurt Bowl
401 cal
A protein-packed bowl of thick Greek yogurt topped with chia seeds, sliced almonds, and fresh mixed berries. Designed for GLP-1 users who need protein-dense, easy-to-digest meals.
High-Protein Egg White Omelette
278 cal
A fluffy omelette made with six egg whites, fresh spinach, sliced mushrooms, and crumbled feta cheese. A high-protein, low-calorie breakfast designed for maximum protein with minimal fat.
High-Protein Cottage Cheese Bowl
382 cal
Low-fat cottage cheese topped with chopped walnuts and sliced peaches. A high-protein, casein-rich meal that provides slow-digesting protein for sustained satiety.
High-Protein Shrimp Stir-Fry
423 cal
A GLP-1 friendly stir-fry with jumbo shrimp, colorful mixed vegetables, light soy sauce, and brown rice. High in protein and low in fat for optimal satiety during weight management.
Proteins
Chicken Breast (Cooked, Skinless)
165 cal
Boneless, skinless chicken breast cooked without added fat. One of the leanest and most popular protein sources for fitness and weight management.
Atlantic Salmon (Cooked)
208 cal
Atlantic salmon fillet, cooked by baking or pan-searing. An excellent source of omega-3 fatty acids, high-quality protein, and vitamin D.
Eggs & Dairy
Eggs (Large, Whole)
155 cal
Large whole eggs, a versatile and nutrient-dense food packed with complete protein, vitamins, and minerals. A breakfast staple that provides essential amino acids.
Greek Yogurt (Plain, Whole Milk)
238 cal
Plain whole milk Greek yogurt, strained for a thick and creamy texture. A protein-rich dairy food that is also an excellent source of calcium and probiotics.
Fruits
Banana
105 cal
A medium-sized fresh banana, one of the world's most popular fruits. Rich in potassium, natural sugars, and dietary fiber for quick and sustained energy.
Avocado
240 cal
A medium Hass avocado, prized for its creamy texture and healthy monounsaturated fats. A versatile fruit rich in potassium, fiber, and essential vitamins.
Grains & Legumes
Brown Rice (Cooked)
240 cal
Long-grain brown rice, cooked. A whole grain that retains its bran and germ layers, providing more fiber, vitamins, and minerals than white rice.
Quinoa (Cooked)
222 cal
Cooked quinoa, a complete protein grain that contains all nine essential amino acids. A versatile, gluten-free whole grain popular as a rice alternative.