1350 Calorie diet and meal plan
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Example 1350 calorie
diet plan
Example 1350 Calorie Meal Plan
145.9g Carbs
52.8g Fat
84.6g Protein
Breakfast
473.5 Calories |
62.3g Carbs |
9.8g Fat |
36.1g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Apples
1
medium (3" dia)
Apples
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
|
Dinner
476.8 Calories |
71.7g Carbs |
17.9g Fat |
13.9g Protein
1
serving
Vegan Potato Tacos
374.7 Calories |
64.7g Carbs |
10.5g Fat |
8.9g Protein
1
serving
Sautéed Garlic Spinach
102.1 Calories |
6.9g Carbs |
7.4g Fat |
5.0g Protein
|
Vegan Potato Tacos
scaled to 1 serving
1 3/16 Potato medium
Potato
1/3 medium
Onions
1 tsp
Olive oil
2 2/3 tbsp
Peas
1/3 tsp
Paprika
1 1/3 tbsp
Water
3/16 dash
Salt
1 tortilla
Tortillas
3/16 fruit
Avocados
1/16 cucumber
Cucumber
1/2 tsp
Dill
Sautéed Garlic Spinach
scaled to 1 serving
1/2 tbsp
Olive oil
3/4 clove
Garlic
1/4 dash
Salt
1/2 bunch
Spinach
|
Vegan Potato Tacos
Wash potatoes, peel onions and chop everything in small cubes.
Add potatoes, onions, peas, oil, salt to taste, and paprika in a large deep pan, cover the lid and cook at medium-high heat for about 15-20 minutes. Stir from time to time and add water little by little if you need to.
Make sure the sauce is not too watery – add more paprika if that happens. Taste and add some more salt if needed.
When ready to serve, place potatoes in a tortilla with chopped cucumber, cubed avocado, and some fresh dill. Enjoy!
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
|