2290 Calorie diet and meal plan
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Example 2290 calorie
diet plan
Sunday's Diet Plan
1832.8 Calories
237.8g Carbs
48.3g Fat
134.4g Protein
|
Breakfast
783.5 Calories |
139.4g Carbs |
22.1g Fat |
19.5g Protein
1
slice
Peanut Butter Banana Toast
384.9 Calories |
51.7g Carbs |
17.3g Fat |
12.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Peanut Butter Banana Toast
scaled to 1 slice
Natural granola with raisins
82
g
Natural granola with raisins
Cinnamon Apple Bites
scaled to 1 serving
|
Peanut Butter Banana Toast
Toast bread to your liking.
Divide peanut butter and spread on toast.
Drizzle honey over the peanut butter.
Cut bananas length wise and lay across peanut butter.
Heat in microwave for 10 seconds.
Enjoy with a glass of milk.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
|
Lunch
736.4 Calories |
79.2g Carbs |
7.6g Fat |
94.7g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Yogurt & Mango
465.5 Calories |
65.7g Carbs |
3.1g Fat |
49.0g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
Yogurt & Mango
scaled to 2 serving
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
|
Dinner
312.9 Calories |
19.1g Carbs |
18.7g Fat |
20.3g Protein
1
serving
Cilantro Lime Shrimp
147.2 Calories |
2.3g Carbs |
8.2g Fat |
15.6g Protein
1
serving
Chocolate Mousse II
165.7 Calories |
16.8g Carbs |
10.5g Fat |
4.7g Protein
|
Cilantro Lime Shrimp
scaled to 1 serving
Chocolate Mousse II
scaled to 1 serving
|
Cilantro Lime Shrimp
Place a large saute pan or a wok over your strongest burner on high heat. Let the pan heat up for a minute and then add the oil. Use a high smoke point oil since you will be cooking the shrimp on very high heat. Let the oil heat until it's shimmering. If it starts to smoke, remove the pan from the heat for a moment.
Add the chiles to the pan and toss to coat with oil. Cook 30 seconds. Add the shrimp and garlic to the pan and sprinkle with salt. Toss to coat with oil. Let the shrimp cook undisturbed for 1 minute before tossing again so they get a little bit of a sear. Stir-fry until cooked through, about 2-3 minutes.
Turn off the heat and mix in the cilantro, then the lime juice.
Serve hot or at room temperature. Serve alone, over rice, or in a folded heated tortilla.
Chocolate Mousse II
Separate the eggs. Boil the water.
Grind chocolate chips in a blender, using short pulses. Add boiling water and blend to melt the chocolate. Add egg yolks, one at a time, blending well after each.
In a medium bowl, beat egg whites with electric mixer until stiff peaks form. Fold egg whites into chocolate mixture gently. Pour the mousse into wine glasses or other serving glasses and chill in refrigerator until set.
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