12 meals weighed out against 2,000 calories a day.
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Quinoa and edamame salad
- 595calories
- 30 gprotein
- 73 gcarbs
- 24 gfat
- 16 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Quinoa (cooked weight) Quinoa, cooked 225 g 270 9.9 g Edamame (shelled, frozen) Edamame, frozen, prepared 125 g 151 14.9 g Carrots Carrots, raw 75 g 31 0.7 g Cucumber Cucumber, with peel, raw 100 g 15 0.7 g Sesame oil Oil, sesame, salad or cooking 6 g about 1.5 tsp 55 0 g Lemon or lime juice Lemon juice, raw 13 g about 1 tbsp 3 0 g Pumpkin seeds Seeds, pumpkin and squash seed kernels, dried 13 g 70 3.8 g -
Egg fried rice with peas and carrots
- 658calories
- 30 gprotein
- 88 gcarbs
- 21 gfat
- 11 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 125 g about 2.5 egg 179 15.7 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 250 g 308 6.9 g Peas (frozen) Peas, green, frozen, cooked, boiled, drained, without salt 100 g 78 5.2 g Carrots Carrots, raw 75 g 31 0.7 g Soy sauce (tamari if gluten-free) Soy sauce made from soy and wheat (shoyu) 13 g about 1 tbsp 7 1 g Sesame oil Oil, sesame, salad or cooking 6 g about 1.5 tsp 55 0 g -
Lentil and feta salad
- 576calories
- 31 gprotein
- 63 gcarbs
- 25 gfat
- 23 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 250 g 290 22.6 g Feta cheese Cheese, feta 50 g 133 7.1 g Peppers (bell) Peppers, sweet, red, raw 100 g 26 1 g Cucumber Cucumber, with peel, raw 100 g 15 0.7 g Olive oil Oil, olive, salad or cooking 13 g about 1 tbsp 111 0 g Lemon or lime juice Lemon juice, raw 13 g about 1 tbsp 3 0 g -
Lentil bolognese with wholewheat pasta
- 758calories
- 35 gprotein
- 124 gcarbs
- 16 gfat
- 30 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 200 g 232 18 g Tomato pasta sauce Sauce, pasta, spaghetti/marinara, ready-to-serve 200 g 100 2.8 g Onions Onions, raw 50 g 20 0.6 g Carrots Carrots, raw 60 g 25 0.6 g Wholewheat pasta (cooked weight) Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 180 g 286 10.5 g Parmesan, grated Cheese, parmesan, grated 10 g 42 2.8 g Olive oil Oil, olive, salad or cooking 6 g about 0.5 tbsp 53 0 g -
Egg and hummus open sandwich
- 558calories
- 31 gprotein
- 51 gcarbs
- 26 gfat
- 10 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 125 g about 2.5 egg 179 15.7 g Hummus Hummus, commercial 63 g 148 4.9 g Wholegrain bread Bread, whole-wheat, commercially prepared 80 g about 2.5 slice 202 10 g Cucumber Cucumber, with peel, raw 100 g 15 0.7 g Tomatoes (incl. cherry) Tomatoes, red, ripe, raw, year round average 75 g 14 0.7 g -
Lentil and roast sweet potato bowl
- 573calories
- 31 gprotein
- 96 gcarbs
- 10 gfat
- 30 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 250 g 290 22.6 g Sweet potato (baked) Sweet potato, cooked, baked in skin, flesh, without salt 188 g 169 3.8 g Kale Kale, raw 63 g 22 1.8 g Tahini Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 15 g about 1 tbsp 89 2.6 g Lemon or lime juice Lemon juice, raw 13 g about 1 tbsp 3 0 g -
Kiwi and yoghurt crunch cup
- 504calories
- 27 gprotein
- 59 gcarbs
- 20 gfat
- 9 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Greek yoghurt, full fat Yogurt, Greek, plain, whole milk 200 g 194 18 g Kiwi fruit Kiwifruit, green, raw 140 g about 2 kiwi 85 1.6 g Rolled oats (use certified gluten-free if needed) Cereals, oats, regular and quick, not fortified, dry 30 g 114 3.9 g Almonds Nuts, almonds 15 g 87 3.2 g Honey Honey 8 g about 0.5 tbsp 24 0 g -
Two-bean vegan chilli with rice
- 770calories
- 33 gprotein
- 141 gcarbs
- 13 gfat
- 31 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Kidney beans, canned Beans, kidney, red, mature seeds, canned, solids and liquids 188 g 152 9.8 g Black beans (cooked, or canned and drained) Beans, black, mature seeds, cooked, boiled, without salt 125 g 165 11.1 g Chopped / crushed tomatoes (canned) Tomatoes, crushed, canned 313 g 100 5.1 g Onions Onions, raw 75 g 30 0.8 g Peppers (bell) Peppers, sweet, red, raw 100 g 26 1 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 188 g 231 5.1 g Olive oil Oil, olive, salad or cooking 8 g about 0.5 tbsp 66 0 g -
Egg and vegetable fried rice
- 768calories
- 38 gprotein
- 93 gcarbs
- 28 gfat
- 11 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 188 g about 4 egg 268 23.6 g Brown rice (cooked weight) Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) 250 g 308 6.9 g Peas (frozen) Peas, green, frozen, cooked, boiled, drained, without salt 100 g 78 5.2 g Carrots Carrots, raw 75 g 31 0.7 g Onions Onions, raw 50 g 20 0.6 g Soy sauce (tamari if gluten-free) Soy sauce made from soy and wheat (shoyu) 15 g about 1 tbsp 8 1.2 g Sesame oil Oil, sesame, salad or cooking 6 g about 1.5 tsp 55 0 g -
Shakshuka with wholegrain bread
- 504calories
- 28 gprotein
- 42 gcarbs
- 26 gfat
- 9 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Eggs Egg, whole, raw, fresh 150 g about 3 egg 215 18.8 g Chopped / crushed tomatoes (canned) Tomatoes, crushed, canned 250 g 80 4.1 g Onions Onions, raw 50 g 20 0.6 g Peppers (bell) Peppers, sweet, red, raw 80 g 21 0.8 g Olive oil Oil, olive, salad or cooking 10 g about 0.5 tbsp 88 0 g Wholegrain bread Bread, whole-wheat, commercially prepared 32 g about 1 slice 81 4 g -
Avocado and egg toast
- 534calories
- 28 gprotein
- 45 gcarbs
- 28 gfat
- 11 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Wholegrain bread Bread, whole-wheat, commercially prepared 80 g about 2.5 slice 202 10 g Avocado Avocados, raw, all commercial varieties 88 g 140 1.8 g Eggs Egg, whole, raw, fresh 125 g about 2.5 egg 179 15.7 g Tomatoes (incl. cherry) Tomatoes, red, ripe, raw, year round average 75 g 14 0.7 g -
Lentil shepherd's pie
- 651calories
- 32 gprotein
- 120 gcarbs
- 8 gfat
- 30 gfibre
Weigh it out, and check the figures
Food Amount Cal Protein Lentils (cooked, or canned and drained) Lentils, mature seeds, cooked, boiled, without salt 220 g 255 19.8 g Carrots Carrots, raw 80 g 33 0.7 g Peas (frozen) Peas, green, frozen, cooked, boiled, drained, without salt 60 g 47 3.1 g Onions Onions, raw 50 g 20 0.6 g Chopped / crushed tomatoes (canned) Tomatoes, crushed, canned 120 g 38 2 g Potatoes (baked or boiled) Potatoes, baked, flesh and skin, without salt 220 g 205 5.5 g Olive oil Oil, olive, salad or cooking 6 g about 0.5 tbsp 53 0 g
Every calorie and gram on this page is computed from published values in USDA FoodData Central, and each food links to the entry it was taken from. These are measured compositions, not tested recipes: nobody has cooked them for you.
Where the numbers come from
Every food in the library was matched to a row in USDA FoodData Central, the United States Department of Agriculture’s food composition database, using the SR Legacy dataset. That dataset is in the public domain and is the reference most nutrition labelling and research in the English-speaking world traces back to.
A food’s entry gives its energy, protein, carbohydrate, fat and fibre per 100 grams. A meal’s figures are those values multiplied by the weight of each food in it and added up. There is no estimate anywhere in that chain, and no step where a number was chosen because it looked right. Open any meal’s list and the food names are links: follow one and you land on the exact row, with the same figures this page used.
Two things worth knowing about the source. USDA figures are averages across samples, so a real chicken breast will not match its row to the decimal, and cooked weights differ from raw weights, which is why the library says which it means. Neither affects whether a meal is close to your target, and both are why the figures are shown as whole numbers rather than to two decimal places they do not earn.
How the portions are worked out
Each meal has a fixed composition. To fit it to your target, the tool works out what share of a day that meal is, and scales the whole meal by one multiplier so its calories land on that share. Breakfast is treated as a quarter of the day, lunch a little under a third, dinner a little over, and a snack a tenth.
One multiplier, applied to everything in the meal at once. Scaling foods separately would let the tool hit any target by tripling the chicken and leaving the rest alone, and the number on the screen would be right while the plate it described was not. The multiplier moves in quarter steps, because nobody weighs out 237 grams of yoghurt, and it stops at double. Past that a meal has been stretched far enough that it no longer describes anything, so instead of stretching it the tool leaves it out. That is why widening the filters sometimes returns fewer meals rather than more.
The tool will not build a day under 1,200 calories for women or 1,500 for men. Those are the floors below which a diet is unlikely to meet basic nutrient needs without supervision, and a calculator is not supervision.
What this is not
These are compositions, not recipes. Nobody cooked them, photographed them or tested them, and the tool deliberately does not print a method, because printing one would imply somebody had. What it tells you is exactly this much of these foods comes to those figures. What to do with a bowl of yoghurt, berries and oats is not information you need from us.
It is also not a diet plan and not advice. It does not know your medical history, your medication, whether you are pregnant, or anything else that decides what you should be eating. A dietitian does. If you have a condition that food affects, take your target to one before you take it to a calculator.
Work out your numbers first
If you do not know what to put in the two boxes, the calorie calculator gives you a daily figure from your height, weight, age and activity, and the protein calculator gives you a gram target from your weight and what you are training for. Both explain where their formulas come from. Bring the two numbers back here.