2270 Calorie diet and meal plan
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Example 2270 calorie
diet plan
Example 2270 Calorie Meal Plan
257.2g Carbs
88.0g Fat
134.0g Protein
Breakfast
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
816.3 Calories |
96.2g Carbs |
30.7g Fat |
47.2g Protein
2
serving
Coconut Protein Balls
445.1 Calories |
30.1g Carbs |
27.4g Fat |
21.8g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Coconut Protein Balls
scaled to 2 serving
3/16 cup
Almond Flour
7/16 cup
Coconut meat
0 tsp
Honey
1/2 tbsp
Coconut oil
3/16 lemon yields
Lemon juice
3/16 tsp
Salt
3/16 tsp
Vanilla extract
2/3 scoop
Whey protein powder
Grapes
302
g
Grapes
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Coconut Protein Balls
Put all ingredients (except a reserved 1 cup of coconut) into a food processor and blend until well combined.
Scoop out a heaping teaspoon of mixture at a time and roll into balls. Finish by rolling in reserved coconut to cover the ball.
Set in fridge for 1 hour to chill and set.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
742.8 Calories |
65.4g Carbs |
38.6g Fat |
36.1g Protein
1
sandwich
Grilled turkey reuben
561.9 Calories |
44.2g Carbs |
30.2g Fat |
28.7g Protein
1
serving
Cantaloupe with Feta & Pepper
180.8 Calories |
21.2g Carbs |
8.4g Fat |
7.4g Protein
|
Grilled turkey reuben
scaled to 1 sandwich
1 tbsp
Light mayonnaise
1 slice
Swiss cheese
1/4 cup
Sauerkraut
4 oz
Deli cut turkey
2 slice, regular
Rye bread
1 tbsp
Olive oil
2 tsp
Pepper or hot sauce
Cantaloupe with Feta & Pepper
scaled to 1 serving
1 1/2 cup, cubes
Melons
1 dash
Pepper
1/4 cup, crumbled
Feta cheese
|
Grilled turkey reuben
Preheat a large skillet over medium heat.
Lightly coat one side of each slice of bread with olive oil. Lay out the slices, oiled side down, on a plate. Spread 1/2 tablespoon mayonnaise and 1 teaspoon of hot sauce on each slice. Top two of the slices of bread with a slice of Swiss cheese and 1/4 cup of sauerkraut.
Arrange the turkey on the other two slices of bread. Bring the two halves together.
Fry the sandwiches in the preheated skillet until the bread is golden brown on both sides and the cheese has melted.
Cantaloupe with Feta & Pepper
Top chopped cantaloupe with crumbled feta and black pepper. Enjoy!
|