CalorieHabit

Menu Creator

Pick your daily calorie target and diet style to get a full sample menu with meals and macros.

Daily Calorie Target

Diet Style

1800 Calorie Balanced Menu

A well-rounded day of whole foods with lean protein, whole grains, and vegetables.

Calories

1795

per day

Protein

129g

28%

Carbs

207g

45%

Fat

54g

27%

Breakfast

  • Oats, 1/2 cup dry, cooked150 kcal
  • Banana, medium105 kcal
  • Peanut butter, 1 tbsp95 kcal

Lunch

  • Grilled chicken breast, 150g250 kcal
  • Brown rice, 1 cup cooked215 kcal
  • Steamed broccoli, 1 cup55 kcal

Afternoon Snack

  • Greek yogurt, plain nonfat, 170g100 kcal
  • Mixed berries, 1/2 cup40 kcal
  • Honey, 1 tsp20 kcal

Dinner

  • Baked salmon, 150g310 kcal
  • Quinoa, 3/4 cup cooked170 kcal
  • Roasted vegetables with olive oil, 1 cup120 kcal

Evening Snack

  • Apple, medium95 kcal
  • Almonds, 10 pieces70 kcal