Breakfast
01Your plate starts here.
BUILT FOR LIFE BETWEEN REPS
FUEL
THE WORK.
The DFAC. Your kitchen. Your goals.
Know your numbers. Build a plate that works.
01 / SET YOUR DIRECTION
A goal. A starting point.
Free to use. No account required.
Your measurements stay in this page.
YOUR DAILY FUEL
Train with purpose.
Eat with a plan.
Enter your baseline to see daily calories, protein, carbs, and fats.
PROTEINCARBSFATS
02 / PUT IT ON A PLATE
Your day, made practical.
Sample combinations, not today’s DFAC menu. Published recipes and clearly marked staple estimates may be combined.
Different entrées first. Recent choices remembered on this page.
+ Add food to breakfast
Lunch
02Your plate starts here.
Dinner
03Your plate starts here.
Snack
04Your plate starts here.
PLANNED DAILY TOTAL
0 kcal0g P0g C0g F
Portions are multiples of the listed serving, rounded to quarter servings. The planner approximates your targets; remaining amounts are not an instruction to eat when full.
CHOOSE YOUR NEXT MEAL
DFAC combinations
390 choices for lunch · Calculate your targets to choose a meal. These are meal combinations, not additional source recipes.
Almond Crusted Cod · brown rice & broccoli
Almond Crusted Cod · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
447 kcal32g P50g C14g F
One source serving of each item; portions adjust when selected.Asian Barbecue Turkey · brown rice & broccoli
Asian Barbecue Turkey (25 Portions) · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
362 kcal33g P47g C4g F
One source serving of each item; portions adjust when selected.Baja Baked Cod · brown rice & broccoli
Baja Baked Cod · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
488 kcal37g P63g C10g F
One source serving of each item; portions adjust when selected.Baked Chicken · brown rice & broccoli
Baked Chicken (8-Piece) · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
516 kcal40g P44g C19g F
One source serving of each item; portions adjust when selected.Baked Cod with Garlic Butter · brown rice & broccoli
Baked Cod with Garlic Butter · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
404 kcal32g P46g C10g F
One source serving of each item; portions adjust when selected.Baked Creole Spiced Chicken Quarters · brown rice & broccoli
Baked Creole Spiced Chicken Quarters · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
517 kcal36g P45g C22g F
One source serving of each item; portions adjust when selected.Baked Stuffed Pork Chops · brown rice & broccoli
Baked Stuffed Pork Chops · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
529 kcal33g P63g C15g F
One source serving of each item; portions adjust when selected.Barbecue Chicken Breast · brown rice & broccoli
Barbecue Chicken Breast (Boneless) · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
411 kcal35g P53g C6g F
One source serving of each item; portions adjust when selected.Beef Bulgogi · brown rice & broccoli
Beef Bulgogi (Shaved, Korean Beef) · Brown Rice (Long Grain, Steamer) · Broccoli (Frozen, Simmered)
560 kcal38g P55g C21g F
One source serving of each item; portions adjust when selected.03 / KNOW WHAT’S ON THE LINE
The DFAC food finder.
Nutrition from HPRC’s Armed Forces Recipe Service collection. Match the recipe and portion to the card at your DFAC. Local substitutions, oils, sauces, and serving sizes can change these values.
FOOD / PORTIONKCALPROTEINCARBSFAT
Can’t find it? Use your DFAC card or package label.
Everyday foods & packaged staples
Planning estimates for items not tied to a military recipe. Use your package label when available.
G4G colors come from the source recipe, not DELTA REP. They describe nutritional quality, not whether a food fits your calorie target. Confirm allergens and cross-contact with DFAC staff. Recipe data checked September 24, 2026. This library is not an inventory of everything served at every installation.
OFF DUTY. STILL ON TRACK.
Real food. Minimal effort.
Overnight oats + yogurt
450 kcal27g P64g C11g F
1 × 170 g plain nonfat greek yogurt · 1 × ½ cup (40 g) rolled oats, dry · 1 × 1 medium (118 g) banana · 1 × 1 tbsp (16 g) peanut butter
How to make it
Stir oats and yogurt with a splash of water. Refrigerate overnight. Add sliced banana and peanut butter before eating.
Chicken & rice bowl
451 kcal35g P56g C10g F
1 × 3 oz (85 g) cooked chicken breast · 1 × 1 cup (195 g) cooked brown rice · 1 × 1 cup (156 g) cooked broccoli · 1 × 1 tsp (4.5 g) olive oil
How to make it
Use ready-cooked chicken, microwave rice, and frozen broccoli. Heat following each package’s directions, then add olive oil and seasoning. Reheat leftovers to 165°F.
Tuna & bean power bowl
486 kcal34g P69g C8g F
1 × 3 oz (85 g) canned light tuna in water, drained · 1 × ½ cup (86 g) black beans, drained · 1 × 1 cup (195 g) cooked brown rice · 1 × ¼ cup (60 g) salsa · 1 × 1 tsp (4.5 g) olive oil
How to make it
Drain tuna and beans. Heat ready-to-eat rice as directed, combine, and finish with salsa and olive oil. Refrigerate unused portions promptly.
Eggs, toast & fruit
481 kcal32g P55g C15g F
1 × 2 large (100 g) hard-boiled eggs · 1 × 2 slices (56 g) whole-wheat bread · 1 × 1 medium (182 g) apple with skin · 1 × ½ cup (113 g) low-fat cottage cheese
How to make it
Use refrigerated ready-boiled eggs. Toast bread and serve with cottage cheese and an apple. Keep eggs and dairy chilled until serving.
Loaded chicken potato
496 kcal51g P54g C8g F
1 × 1 medium (173 g) baked potato, plain · 1 × 3 oz (85 g) cooked chicken breast · 1 × 1 cup (156 g) cooked broccoli · 1 × 170 g plain nonfat greek yogurt · 1 × 1 tsp (4.5 g) olive oil
How to make it
Pierce the potato and microwave until tender, turning halfway. Heat cooked chicken and broccoli as directed. Split the potato and top with chicken, vegetables, yogurt, and oil.
No-cook recovery bowl
450 kcal27g P64g C11g F
1 × 170 g plain nonfat greek yogurt · 1 × 1 medium (118 g) banana · 1 × ½ cup (40 g) rolled oats, dry · 1 × 1 tbsp (16 g) peanut butter
How to make it
Combine yogurt, sliced banana, oats, and peanut butter. Add a little water to loosen. Keep refrigerated until ready to eat.
Estimated nutrition. Calculate your targets to personalize portions. These meals are not allergen-filtered. Check all ingredient labels.
04 / THE DFAC FIELD GUIDE
Make the line work for you.
Start with protein
Pick a protein you can identify: chicken, fish, eggs, beans, or tofu. Check the recipe and serving size before adding it to your plan.
Match carbs to the work
Hard training needs fuel. Add rice, potatoes, oats, or fruit around demanding sessions. HPRC’s plate guide shifts starches from about ¼ to ½ of the plate as demands rise.
Count the extras
Dressings, cooking oil, cheese, sauces, and drinks count too. Use separate entries when they are not already included in the recipe.
Work with what’s available
If an entrée is out, swap it for a similar protein and compare the portions. Green, yellow, and red G4G labels guide food quality; they do not tell you your macros.
Look at the trend
Use a consistent morning weigh-in and a weekly average. Review after 2–3 weeks alongside performance and recovery. HPRC advises avoiding losses above 1% of body weight per week.
Keep performance first
A larger surplus does not guarantee faster muscle growth. Faster fat loss can make training harder. During field exercises, long rucks, or heavy training blocks, prioritize enough fuel and talk with H2F.
Transparent numbers.
Better decisions.
The calculator, explained
Mifflin–St Jeor estimates resting energy: 10 × kg + 6.25 × cm − 5 × age, plus 5 for the male equation or minus 161 for the female equation. We multiply by your activity factor (1.2–1.9). Individual needs can differ substantially.
DELTA REP’s planning presets use maintenance, +10%, +15%, −10%, or −20%. Deficits are capped at 500 kcal. Targets are limited by a conservative floor: the greater of estimated resting energy or 1,800 kcal for the male equation / 1,500 for the female equation. These are product guardrails, not validated individual minimums. Calories round to 10; macros round to grams.
Protein is 1.8 g/kg at maintenance or a surplus and 2.0 g/kg in a deficit, within the ISSN range for exercising adults. Fat is 28% of calories; carbohydrates fill the remainder. Goal percentages, activity factors, and meal-fitting rules are planning choices, not an Army prescription. Recomposition and weight-change speed are not guaranteed.
Food data, sources & limitations
Published entries reproduce serving-level nutrition from HPRC’s AFRS recipe pages. A recipe is not proof that your DFAC uses it. Use the current local card or manufacturer label when they differ. Entries without readable calories and all three macros are excluded. Sources may change after the retrieval date.
Everyday staples and home meals are rounded generic planning estimates informed by USDA food composition references, not exact branded-food records. Calories may differ from 4/4/9 macro arithmetic because of source rounding, fiber, and food-specific energy factors. No DoD or Army endorsement is implied.
Privacy & saving your plan
Your measurements and meal selections are held in this page’s memory, not saved to an account or added to a URL. Reloading clears them. Save plan downloads a text file to your device. This tool excludes its content from the site’s automatic interaction capture and session recording. Standard site visit analytics may still apply; see our privacy policy.