Full Macro Chart
Every Fresh Plates meal is customizable — protein size, carb, and veggies — so use this chart to build your exact meal. Pick your protein, add your carb and veggie, and that’s your plate.
CALORIE COUNTED • COOKED FRESH • DELIVERED SUNDAYS
Proteins
| Protein | Portion | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| Chicken Breast | 4 / 6 / 8 oz | 112 / 168 / 224 | 24 / 36 / 48 g | 0 g | 4 / 6 / 8 g | 180 / 270 / 360 mg |
| Chicken Thigh | 4 / 6 / 8 oz | 160 / 240 / 320 | 20 / 30 / 40 g | 0 g | 12 / 18 / 24 g | 76 / 114 / 152 mg |
| Tri Tip | 4 / 6 / 8 oz | 252 / 378 / 504 | 20 / 30 / 40 g | 0 g | 20 / 30 / 40 g | 36 / 54 / 72 mg |
| Ground Turkey | 4 / 6 / 8 oz | 240 / 360 / 480 | 20 / 30 / 40 g | 0 g | 16 / 24 / 32 g | 116 / 174 / 232 mg |
| Ground Beef | 4 / 6 / 8 oz | 288 / 432 / 576 | 20 / 30 / 40 g | 0 g | 24 / 36 / 48 g | 60 / 90 / 120 mg |
| Turkey Meatball | 4 / 6 / 8 oz | 124 / 186 / 248 | 8 / 12 / 16 g | 8 / 12 / 16 g | 8 / 12 / 16 g | 360 / 540 / 720 mg |
| Salmon | 4 / 6 / 8 oz | 136 / 204 / 272 | 16 / 24 / 32 g | 0 g | 4 / 6 / 8 g | 56 / 84 / 112 mg |
| Bison Patty | 5 oz | 311 | 26 g | 0 g | 4.5 g | 18.25 mg |
| Egg Whites | 4 oz | 56 | 14 g | 0 g | 0 g | 188 mg |
| Egg Bites | 6 oz | 290 | 22 g | 2 g | 24 g | 236 mg |
| Meatza Patty (1 patty) | 5 oz | 290 | 35 g | 0 g | 16 g | 100 mg |
| Sausage Link (1 link) | 1 link | 85 | 4 g | 0 g | 7 g | 190 mg |
Carbs
| Carb | Portion | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| White Rice | 4 / 6 / 8 oz | 160 / 240 / 320 | 4 / 6 / 8 g | 36 / 54 / 72 g | 0 g | 0 mg |
| Brown Rice | 4 / 6 / 8 oz | 172 / 258 / 344 | 4 / 6 / 8 g | 36 / 54 / 72 g | 0 g | 0 mg |
| Cauli. Rice | 4 / 6 / 8 oz | 60 / 90 / 120 | 0 g | 4 / 6 / 8 g | 0 g | 0 mg |
| Sweet Potato | 4 / 6 / 8 oz | 96 / 144 / 192 | 4 / 6 / 8 g | 24 / 36 / 48 g | 0 g | 48 / 72 / 96 mg |
| Red Potato | 4 / 6 / 8 oz | 104 / 156 / 208 | 4 / 6 / 8 g | 24 / 36 / 48 g | 0 g | 28 / 42 / 56 mg |
| Breakfast Hash | 4 / 6 / 8 oz | 64 / 96 / 128 | 4 / 6 / 8 g | 24 / 36 / 48 g | 0 g | 16 / 24 / 32 mg |
| Protein Pancake | 4 oz | 96 | 8 g | 10 g | 3 g | 57 mg |
| Black Beans | 1 cup | 230 | 15 g | 41 g | 1 g | 2 mg |
Veggies (per 1 cup)
| Veggie | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Broccoli | 31 | 3 g | 6 g | 0 g | 30 mg |
| Asparagus | 27 | 3 g | 5 g | 0 g | 3 mg |
| Zucchini | 19 | 1 g | 4 g | 0 g | 2 mg |
| Squash | 19 | 1 g | 4 g | 0 g | 2 mg |
| Bell Pepper | 28 | 1 g | 6 g | 1 g | 4 mg |
| Spinach | 7 | 1 g | 1 g | 0 g | 24 mg |
| Spring Mix | 5 | 0 g | 1 g | 0 g | 10 mg |
| Green Peas | 90 | 6 g | 18 g | 0 g | 0 mg |
| Corn | 100 | 3 g | 30 g | 0 g | 0 mg |
| Green Beans | 30 | 1 g | 5 g | 0 g | 0 mg |
| Veg Mix 4-way | 90 | 3 g | 18 g | 0 g | 30 mg |
| Berries (strawberry/blueberry) | 70 | 1 g | 17 g | 0 g | 2 mg |
Additionals
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| 1/2 Avocado | 90 | 1 g | 3 g | 9 g | 0 mg |
| Spinach Wrap (1 oz) | 60 | 2 g | 14 g | 0 g | 35 mg |
| Cheese, monterey jack (2 oz) | 200 | 14 g | 2 g | 16 g | 340 mg |
| Cilantro (0.5 oz) | 1 | 0 g | 0 g | 0 g | 0 mg |
| Red Onion (0.5 oz) | 8 | 0 g | 1.5 g | 0 g | 0 mg |
Seasonings (per 1 tsp) — all 0 cal, 0 g protein/carbs/fat
| Seasoning | Sodium |
|---|---|
| Feast Fighters Spice | 1040 mg |
| Chunky Rub | 960 mg |
| Backdraft | 760 mg |
| Taco Seasoning | 552 mg |
| Vibe N Lime | 760 mg |
| Lemon Pepper | 0 mg |
Marinades
| Marinade | Portion | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| Teriyaki | 1 oz | 60 | 4 g | 10 g | 0 g | 1660 mg |
| Chili-Garlic (spicy) | 1 oz | 10 | 2 g | 1 g | 0 g | 1700 mg |
| Honey Ginger Soy | 1 oz | 40 | 0 g | 8 g | 0 g | 340 mg |
| Buffalo | 1 oz | 0 | 0 g | 0 g | 0 g | 920 mg |
| Cherry BBQ | 1 oz | 8 | 0 g | 2 g | 0 g | 18 mg |
| Green Sauce | 1 oz | 20 | 0 g | 0 g | 0 g | 300 mg |
| Marinara | 1/2 cup | 70 | 2 g | 14 g | 1 g | 480 mg |
Bulk proteins (per 1 oz, egg bite per 1 bite)
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken Breast | 28 | 6 g | 0 g | 1 g | 45 mg |
| Chicken Thigh | 40 | 5 g | 0 g | 3 g | 19 mg |
| Tri Tip | 63 | 5 g | 0 g | 5 g | 9 mg |
| Ground Turkey | 60 | 5 g | 0 g | 4 g | 29 mg |
| Ground Beef | 72 | 5 g | 0 g | 6 g | 15 mg |
| Turkey Meatball | 31 | 2 g | 2 g | 2 g | 90 mg |
| Salmon | 34 | 4 g | 0 g | 1 g | 14 mg |
| Egg White | 14 | 3.5 g | 0 g | 0 g | 47 mg |
| Egg Bite (1 bite) | 145 | 11 g | 1 g | 12 g | 118 mg |
Popular Builds
1. Classic Chicken — 6 oz chicken breast + 6 oz white rice + broccoli
439 cal · 6 g fat · 60 g carbs · 45 g protein
2. Tri Tip Plate — 6 oz tri tip + 6 oz sweet potato + green beans
552 cal · 30 g fat · 41 g carbs · 37 g protein
3. Salmon Plate — 6 oz salmon + 6 oz red potato + asparagus
387 cal · 6 g fat · 41 g carbs · 33 g protein
4. Turkey Meatball — 6 oz turkey meatballs + 6 oz brown rice + broccoli
475 cal · 12 g fat · 72 g carbs · 21 g protein
5. Taco Tuesday — 6 oz ground beef + 6 oz white rice + 1 cup black beans + 1 cup corn
1002 cal · 37 g fat · 125 g carbs · 54 g protein
(With 1/2 cup black beans instead: 887 cal · 37 g fat · 105 g carbs · 47 g protein)
6. Meatza Plate — 1 Meatza patty (5 oz) + 6 oz brown rice + broccoli
579 cal · 16 g fat · 60 g carbs · 44 g protein
7. Breakfast Plate — 6 oz egg bites + 4 oz protein pancake + 2 sausage links
556 cal · 41 g fat · 12 g carbs · 38 g protein
Questions about a build? Your meal’s typical macros are also listed on its product page.
Fresh Plates Meal Prep — eastern Sacramento region.