2790 Calorie diet and meal plan
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Example 2790 calorie
diet plan
Example 2790 Calorie Meal Plan
204.7g Carbs
141.6g Fat
179.7g Protein
Breakfast
902.4 Calories |
126.9g Carbs |
39.2g Fat |
28.0g Protein
2
bowl
Knock-Oats
902.4 Calories |
126.9g Carbs |
39.2g Fat |
28.0g Protein
|
Knock-Oats
scaled to 2 bowl
1 cup
Quick oats
2 medium
Banana
4 tbsp
Peanut butter
2 tsp
Cinnamon
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
|
Lunch
956.9 Calories |
61.5g Carbs |
49.1g Fat |
65.4g Protein
2
serving
Ham and cheese sandwich
956.9 Calories |
61.5g Carbs |
49.1g Fat |
65.4g Protein
|
Ham and cheese sandwich
scaled to 2 serving
4 slice
Whole-wheat bread
8 slice
Sliced ham
1 cup shredded
Lettuce
2 tbsp
Light mayonnaise
2 oz
Cheddar cheese
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
|
Dinner
912.1 Calories |
16.3g Carbs |
53.3g Fat |
86.3g Protein
2
serving
Balsamic Salmon
596.5 Calories |
7.4g Carbs |
41.4g Fat |
45.4g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Balsamic Salmon
scaled to 2 serving
1 dash
Salt
2 tbsp
Balsamic vinegar
2 tbsp
Olive oil
1 tbsp
Lemon juice
1 clove
Garlic
8 oz
Atlantic salmon
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Balsamic Salmon
Combine olive oil, fresh garlic, lemon juice, balsamic vinegar, and salt in a small bowl.
Coat salmon fillet on both sides with mixture.
Broil salmon in oven 4" from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1" thick, you may have to turn once halfway through the broiling.
Serve with extra balsamic vinegar to taste.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|