Get daily meals customized for your needs, tastes, and goals! Each meal comes complete with shopping lists, easy recipes, and snack suggestions. Use this tool to view your meals for today, tomorrow, or the whole week ahead.

Gain access to more than 400 delicious and healthy recipes! Search by ingredient, experiment with new foods, and save your favorites in your Recipe Box. Our easy-to-follow recipes help you cut calories without sacrificing flavor.

Get print-and-go shopping lists for every recipe and meal! Uncheck the ingredients you already have in your pantry, and list additional items at the bottom of the page. When you're done, click the print link and you're ready to go grocery shopping!

Want to know the calorie count and other nutritional information for a food? You can look up anything from apples and bananas to hamburgers and potato chips. You'll also get healthy snacking and cooking tips, basic nutrition advice, and facts on serving sizes.

You can still reach your nutrition goals if you eat out sensibly. You just need some savvy ordering skills! We have strategies — from making a meal out of appetizers to selecting salads wisely — that will help you stay on track when you're eating at your favorite restaurants.

Assessments and weekly exercises will help you set healthy lifestyle goals, track your successes, and overcome barriers — such as emotional eating, cravings, stress, and slips.

This is your link to the Duke Diet & Fitness Online community! Our Message Boards are filled with people who are making healthy lifestyle changes. Ask questions, share stories and tips, and gain inspiration by hearing about the successes of others just like you.

The Duke fitness experts have created a complete exercise plan just for you! Your plan will be optimized based on your fitness level and goals and will incorporate three main components — cardio, strength training, and stretching.

View all the exercises in the Duke Diet & Fitness Online program here! Our library of photos and videos will demonstrate how to perform each exercise. You'll learn how to target certain muscles, and we'll offer training tips and variations for each exercise.

Your interactive Weight Tracker will help you chart and recognize your accomplishments. You'll be encouraged to weigh in regularly to keep you on track toward reaching your goals. You'll be motivated when you start to see an overall downward trend!

Your Lifestyle Journal is a great place to record your thoughts and feelings about diet, fitness, behavioral health, the way you're managing your medical conditions, and the progress you're making toward a healthier lifestyle and your weight-loss goals.

Here's a handy way to keep tabs on how many calories you've eaten so far — and how many you have left to enjoy for the rest of the day. Studies show that logging what you eat is related to long-term weight-loss success.

Determine the number of calories your body needs to keep you energized while you lose weight.