2050 Calorie diet and meal plan
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Example 2050 calorie
diet plan
Example 2050 Calorie Meal Plan
198.1g Carbs
92.3g Fat
138.7g Protein
Breakfast
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
|
Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
|
Lunch
725.3 Calories |
57.8g Carbs |
37.7g Fat |
49.3g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
2
serving
Red Bell Pepper and Hummus
278.0 Calories |
31.9g Carbs |
12.5g Fat |
12.1g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Red Bell Pepper and Hummus
scaled to 2 serving
1/2 cup
Hummus
2 medium
Red bell pepper
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
675.8 Calories |
70.8g Carbs |
34.8g Fat |
28.6g Protein
1
serving
Orecchiette with Pancetta and Broccoli
675.8 Calories |
70.8g Carbs |
34.8g Fat |
28.6g Protein
|
Orecchiette with Pancetta and Broccoli
scaled to 1 serving
3/4 tbsp
Olive oil
1/4 cup, grated
Parmesan cheese
3/4 tbsp
Pine nuts
1/2 tbsp
Butter
5/16 cup, chopped
Scallions
1/4 cloves, minced
Garlic
3 oz
Whole wheat pasta
3/8 cup chopped
Broccoli
3/4 oz
Pancetta
|
Orecchiette with Pancetta and Broccoli
Cook pasta in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente.
While pasta cooks, heat butter and oil with garlic in a 12-inch heavy skillet over medium-high heat until garlic starts to sizzle. Add nuts and cook, stirring, until pale golden. Discard garlic and stir in cooked ham and scallions, then cook 1 minute. Stir in broccoli and 1/4 teaspoon each of salt and pepper and cook over high heat, stirring, 4 minutes.
Reserve 1/2 cup pasta-cooking water, then drain pasta and stir into broccoli mixture. Add some of reserved water to moisten if needed.
|