3150 Calorie diet and meal plan
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Example 3150 calorie
diet plan
Example 3150 Calorie Meal Plan
198.9g Carbs
174.9g Fat
199.5g Protein
Breakfast
1048.6 Calories |
75.4g Carbs |
83.8g Fat |
19.5g Protein
2
serving
Fried Corn with Bacon
284.0 Calories |
40.1g Carbs |
12.4g Fat |
10.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Fried Corn with Bacon
scaled to 2 serving
2 ear, medium yiel
Corn
2 strip
Bacon
3/16 large
Red bell pepper
Pecans
99
g
Pecans
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Fried Corn with Bacon
Slice corn off of cob and scrape cob to release the milk. Set aside.
Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Crumble and set aside.
Retain 2 tablespoons of the bacon grease in the pan and fry pepper until just softened. Add the corn and cook until tender. Stir in the crumbled bacon and cook 1 minute more.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1021.8 Calories |
59.0g Carbs |
33.6g Fat |
118.8g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
1016.9 Calories |
64.5g Carbs |
57.5g Fat |
61.1g Protein
2
serving
Grilled Salmon Patties with Avocado
591.3 Calories |
23.7g Carbs |
31.8g Fat |
52.5g Protein
1
serving
Buttered Egg Noodles
425.6 Calories |
40.8g Carbs |
25.7g Fat |
8.6g Protein
|
Grilled Salmon Patties with Avocado
scaled to 2 serving
8 oz
Atlantic salmon
1/4 cup
Panko Breadcrumbs
1/2 large
Egg
1 medium
Scallions
1/4 tsp
Pepper
1/2 tbsp
Lemon juice
1/4 tsp
Salt
1/2 fruit
Avocados
Buttered Egg Noodles
scaled to 1 serving
3/8 cup
Water
1 tbsp
Butter
1/2 cube
Chicken broth bouillon
2 oz
Egg noodles
|
Grilled Salmon Patties with Avocado
Skin and chop salmon fillet into small pieces. Put in large bowl. Add panko, egg, lemon juice, chopped onion, salt and pepper. Mix well. Form into equal-sized patties.
Heat indoor grill pan or outdoor BBQ to medium high heat. Cook for about 4 minutes on each side until cooked through. Top with sliced avocado and enjoy!
Buttered Egg Noodles
Bring water, 2 boullion cubes and 1/2 stick of butter to boil using med to high heat. (1 stick = 8 tablespoons).
Add egg noodles.
Cook until noodles are desired texture.
(About 6-8 minutes) During last minute of cooking add remaining 1/2 stick of butter.
(You may add additional butter if desired. Also you may use 1 can of chicken broth instead of bullion. I suggest using bullion).
|