2120 Calorie diet and meal plan
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Example 2120 calorie
diet plan
Example 2120 Calorie Meal Plan
225.8g Carbs
69.6g Fat
155.5g Protein
Breakfast
720.7 Calories |
110.9g Carbs |
13.8g Fat |
42.6g Protein
1
serving
Quick Brownbag Burritos
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Quick Brownbag Burritos
scaled to 1 serving
1 tortilla
Tortillas
3/4 tsp, ground
Cumin
1/8 can
Canned black beans
1/8 cup, shredded
Cheddar cheese
1/8 cup
Salsa
3/8 tsp
Chili powder
Natural granola with raisins
82
g
Natural granola with raisins
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Quick Brownbag Burritos
Rinse beans in cold water, drain well.
Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry.
Spoon bean mixture into tortillas. Top with cheese. Fold each tortilla into an envelope shape, ensuring both ends are tucked in. Eat warm or wrap in plastic to take for lunch.
|
Lunch
695.3 Calories |
76.7g Carbs |
26.1g Fat |
48.8g Protein
1
bowl
Fruit salad
695.3 Calories |
76.7g Carbs |
26.1g Fat |
48.8g Protein
|
Fruit salad
scaled to 1 bowl
385 grams
Cottage cheese
151 grams
Grapes
175 grams
Apples
28 1/3 grams
Walnuts
2 tsp
Cinnamon
|
Fruit salad
Core and chop up apples into 1" chunks, keeping skin on, combine all ingredients and stir.
|
Dinner
663.0 Calories |
38.3g Carbs |
29.7g Fat |
64.0g Protein
1
serving
Grilled Salmon Patties with Avocado
295.6 Calories |
11.9g Carbs |
15.9g Fat |
26.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Grilled Salmon Patties with Avocado
scaled to 1 serving
4 oz
Atlantic salmon
1/8 cup
Panko Breadcrumbs
1/4 large
Egg
1/2 medium
Scallions
1/8 tsp
Pepper
3/4 tsp
Lemon juice
1/8 tsp
Salt
1/4 fruit
Avocados
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
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!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|