On this page you’ll find 8 meal ideas for breakfast, lunch, dinner and snacks that correspond to your BMR #. Make sure you know your number before you click on the menus for maximal results.

The menus are designed to give you maximally nutrition, with the right blend of fat, carbs and protein and total calories.

Here is a general guideline regarding percentages and grams of carbs, protein and fat.

Percent of Carbohydrates, Protein, and Fat

Carbohydrates: 70% of cals

Protein:              10% of cals

Fat:                      20% of cals

When you know percentages you can figure out grams:

Carbohydrates: 4 cals = 1 gram

Protein:              4 cals = 1 gram

Fat:                      9 cals = 1 gram

Sample: 1000 calorie menu

Carbohydrates: 70% = 700 cals or 175 grams

Protein:             10% = 100 cals or 25 grams

Fat:                   20% = 200 cals or 22.2 grams

Breakfast

Breakfast Menus for 1000 Calories Per Day

Breakfast Menus for 1200 Calories Per Day

Breakfast Menus for 1400 Calories Per Day

Breakfast Menus for 1600 Calories Per Day

Breakfast Menus for 1800 Calories Per Day

Breakfast Menus for 2000 Calories Per Day

Breakfast Menus for 2200 Calories Per Day

Breakfast Menus for 2400 Calories Per Day

Lunch

Lunch Menus for 1000 Calories Per Day

Lunch Menus for 1200 Calories Per Day

Lunch Menus for 1400 Calories Per Day

Lunch Menus for 1600 Calories Per Day

Lunch Menus for 1800 Calories Per Day

Lunch Menus for 2000 Calories Per Day

Lunch Menus for 2200 Calories Per Day

Lunch Menus for 2400 Calories Per Day