1360 Calorie diet and meal plan
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Example 1360 calorie
diet plan
Example 1360 Calorie Meal Plan
83.5g Carbs
75.2g Fat
110.4g Protein
Breakfast
506.3 Calories |
25.8g Carbs |
34.0g Fat |
30.7g Protein
1
serving
Berry Shake
506.3 Calories |
25.8g Carbs |
34.0g Fat |
30.7g Protein
|
Berry Shake
scaled to 1 serving
1/2 cup
Coconut milk
1 scoop
Whey protein powder
1/3 cup, unthawed
Blackberries, frozen
2 tbsp, whole
Flaxseed
3/4 cup
Water
1 tsp
Honey
|
Berry Shake
Put everything in the blender and whiz it together.
|
Lunch
420.5 Calories |
38.9g Carbs |
25.3g Fat |
17.2g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
481.2 Calories |
18.8g Carbs |
15.9g Fat |
62.5g Protein
1
serving
Maple Glazed Salmon
308.9 Calories |
10.6g Carbs |
13.5g Fat |
34.1g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Maple Glazed Salmon
scaled to 1 serving
1/2 tbsp
Maple syrups
1/2 tbsp
Hoisin sauce
1/2 tsp
Dijon mustard
1/8 tsp
Pepper
6 oz
Atlantic salmon
1/2 tsp
Vegetable oil
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|