1590 Calorie diet and meal plan
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Example 1590 calorie
diet plan
Example 1590 Calorie Meal Plan
159.0g Carbs
56.7g Fat
106.3g Protein
Breakfast
470.2 Calories |
66.0g Carbs |
19.6g Fat |
13.6g Protein
1
serving
Mango Chia Pudding
424.2 Calories |
54.9g Carbs |
19.2g Fat |
12.6g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Mango Chia Pudding
scaled to 1 serving
1 cup
Almond milk
1 fruit without refuse
Mangos
4 tbsp
Organic Chia Seeds
Strawberries
144
g
Strawberries
|
Mango Chia Pudding
Peel and pit mango, then cut into cubes. Quickly pulse mango in a food processor or blender, to remove any chunks or stringiness. Stir together mango puree and milk in a medium-sized mixing bowl. Add chia seeds and combine thoroughly.
Cover and chill for at least 2 hours to overnight, stirring occasionally. Stir well before serving.
|
Lunch
542.4 Calories |
64.4g Carbs |
5.7g Fat |
60.3g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
529.2 Calories |
28.7g Carbs |
31.4g Fat |
32.4g Protein
1
serving
Easy Garlic Chicken
225.1 Calories |
1.6g Carbs |
11.7g Fat |
27.0g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Easy Garlic Chicken
scaled to 1 serving
3/4 tbsp
Butter
1/2 breast
Chicken breast
1/2 tsp
Garlic powder
1/4 tsp
Salt
1/4 tsp
Onion powder
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
|
Easy Garlic Chicken
Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|