2700 Calorie diet and meal plan
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Example 2700 calorie
diet plan
Example 2700 Calorie Meal Plan
225.3g Carbs
142.0g Fat
149.3g Protein
Breakfast
906.2 Calories |
145.9g Carbs |
19.3g Fat |
51.6g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Apples
2
medium (3" dia)
Apples
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
882.4 Calories |
62.9g Carbs |
53.8g Fat |
46.4g Protein
2
serving
Greek salad
687.5 Calories |
39.2g Carbs |
52.7g Fat |
22.4g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Greek salad
scaled to 2 serving
2 large whole
Tomatoes
1 cucumber
Cucumber
1/2 medium
Onions
1/2 cup
Olives
1/8 tsp, ground
Oregano
3/4 cup, crumbled
Feta cheese
1 tsp
Red wine vinegar
1 1/2 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Greek salad
Thinly slice the onion, cucumbers, and cut tomatoes into quarters. Arrange all the vegetables in a serving bowl. Add oregano and feta cheese.
To make the dressing, place all the ingredients in a screw-top jar and shake to combine. Pour dressing over the salad, toss gently, and serve.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
903.5 Calories |
16.6g Carbs |
68.9g Fat |
51.2g Protein
2
serving
Egg Salad
903.5 Calories |
16.6g Carbs |
68.9g Fat |
51.2g Protein
|
Egg Salad
scaled to 2 serving
8 large
Egg
1/2 cup
Light mayonnaise
1 tsp
Pepper
1/4 tsp
Paprika
10 olive
Olives
|
Egg Salad
Place eggs in a medium saucepan with enough cold water to cover, and bring to a boil. Cover saucepan, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel, and chop.
In a large bowl, mix eggs, mayonnaise, pepper, and paprika. Mash with a potato masher or fork until smooth. Gently stir in the olives. Refrigerate until serving.
|