2260 Calorie diet and meal plan
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Example 2260 calorie
diet plan
Sunday's Diet Plan
2252.0 Calories
124.9g Carbs
126.2g Fat
156.4g Protein
Breakfast
831.2 Calories |
29.7g Carbs |
49.3g Fat |
65.4g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 2 omelet
Apples
1
medium (3" dia)
Apples
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
|
Lunch
716.1 Calories |
37.7g Carbs |
39.2g Fat |
51.9g Protein
1
salad
Pear Spinach Salad
202.7 Calories |
12.4g Carbs |
14.9g Fat |
7.0g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Pear Spinach Salad
scaled to 1 salad
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Protein-boosted Yogurt
scaled to 1 serving
|
Pear Spinach Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
704.7 Calories |
57.5g Carbs |
37.6g Fat |
39.0g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Savory chickpea salad
scaled to 1 serving
Sea Salt Edamame
scaled to 2 serving
Cucumber & Hummus
scaled to 1 serving
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|