Losing weight
doesn’t mean
eating food that sucks.
Let’s get you some wins. Pick foods you actually like, find easy ways to make them, and build meals that work for your life.
Build my meals ↗500 simple meal variations · Everyday foods · Family portions
Food you already like.
More ways to enjoy it.
01 Garlic chicken plate
02 Chicken fried rice + egg & soy sauce
03 Cheesy chicken skillet
Your meal ideas appear below after you choose your foods.
What are you working with?
Use the targets from your CYG macro calculator or your coach. The numbers below are an example, not a prescription.
Find meals you would actually eat. Use your daily targets as a reference, then open a recipe to adjust your portion.
What would you actually eat?
Start with your protein and carb favorites. Add vegetables if you want them. We’ll show simple meal ideas using your choices.
5. Keep it realistic.
Ingredient allergen filters
Filters cover the listed ingredients, not cross-contact or every brand formulation. Check product labels and use your own allergy guidance.
See anything you like?
Here are meals that fit your choices. Open any recipe to see what you need, how to make it, and the macros for your portion.
Macros are per person. Open a recipe to see the steps or adjust your portion. These meal ideas have not been kitchen-tested by CYG.
A little prep. A lot less “what do I eat?”
Need a plan that fits your life even better? Message @lioneldalvia the word MEALS.
How the numbers work
Meal macros are ingredient-based estimates using USDA FoodData Central SR Legacy records. Oils, sauces and cheeses are included. Brand labels, cooking methods and water loss can change the numbers. Weights specify raw, cooked or dry—don’t swap those when measuring. Generic foods are not a match for every branded product.
These meal variations have not been kitchen-tested by CYG. Cooking-method links are references; they do not mean the source author tested our exact version.
Time estimates assume ingredients are ready to use, including pre-cooked rice and beans. Equipment, thickness and family batches can change the time. Recipe directions provide minimum internal cooking temperatures where relevant. Use a food thermometer; egg dishes should reach 160°F. USDA cooking temperature reference ↗.
Your food preferences and macro targets save on this browser and device when storage is available. They do not sync to a coach or another device.
This tool helps organize meals for adults; it doesn’t determine your calorie needs or provide medical nutrition therapy. Ingredient source links are included in each recipe.
Your health comes first.
Food allergies & ingredients
Meals may contain milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, sesame or other allergens. Filters help narrow ideas; they cannot guarantee a meal is safe for you.
Check every ingredient and product label—including sauces and seasonings—and consider cross-contact during preparation. Follow your healthcare professional’s allergy guidance.
Talk to your healthcare team
These are general meal ideas and nutrition estimates for adults, not medical advice, diagnosis, treatment or a substitute for individualized care.
Consult your doctor, physician or registered dietitian before changing your diet, especially if you have a health condition, take medication, are pregnant or breastfeeding, or have a history of disordered eating.
Your choices & responsibility
You are responsible for checking ingredients, portions, food handling and whether a meal suits your needs. Calories, macros and preparation times are estimates; results are not guaranteed.
Create Your Greatness and Lionel D’Alvia do not guarantee this information’s accuracy, completeness or suitability. To the extent permitted by applicable law, they disclaim liability for loss or harm arising from reliance on this general information. Nothing here excludes liability or consumer rights that cannot lawfully be excluded.