1980 Calorie diet and meal plan
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Example 1980 calorie
diet plan
Example 1980 Calorie Meal Plan
180.2g Carbs
87.0g Fat
96.7g Protein
Breakfast
668.4 Calories |
57.9g Carbs |
40.0g Fat |
21.8g Protein
1
serving
Complete Breakfast Scrambled Eggs
546.9 Calories |
45.9g Carbs |
33.3g Fat |
18.2g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Complete Breakfast Scrambled Eggs
scaled to 1 serving
2 large
Egg
1/2 Potato large
Potato
1/4 cup chopped
Carrots
1/2 cup, chopped
Red bell pepper
3 tbsp chopped
Onions
2 tbsp
Butter
1 tsp, ground
Oregano
1 tsp
Salt
1 tsp
Pepper
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Complete Breakfast Scrambled Eggs
Chop up all vegetables, saute in buttered pan over medium heat until potatoes are lightly browned.
Stir eggs in separate bowl, add salt, pepper, and oregano. Once mixed, add to pan and cook until eggs are done to your preference.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
542.5 Calories |
89.5g Carbs |
8.2g Fat |
33.9g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
|