2520 Calorie diet and meal plan
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Example 2520 calorie
diet plan
Example 2520 Calorie Meal Plan
143.8g Carbs
150.5g Fat
169.1g Protein
Breakfast
842.4 Calories |
65.2g Carbs |
38.1g Fat |
63.2g Protein
2
Serving
Southwestern Eggs
511.5 Calories |
6.3g Carbs |
36.5g Fat |
37.8g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Southwestern Eggs
scaled to 2 Serving
2 spray
Pam cooking spray
4 large
Egg
2 tbsp
Salsa
2 oz
Mexican cheese
Apples
2
medium (3" dia)
Apples
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
843.4 Calories |
70.1g Carbs |
45.2g Fat |
52.3g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|
Dinner
863.4 Calories |
8.4g Carbs |
67.2g Fat |
53.6g Protein
2
slice
Nancyelle's Thin and Crispy Low Carb Pizza
863.4 Calories |
8.4g Carbs |
67.2g Fat |
53.6g Protein
|
Nancyelle's Thin and Crispy Low Carb Pizza
scaled to 2 slice
2 oz
Mozzarella cheese
1 oz
Cheddar cheese
3/4 extra large
Egg
1/4 tsp
Garlic powder
1/4 tsp, ground
Basil
1/16 cup
Pizza sauce
62 1/2 grams
Pepperoni
62 1/2 grams
Italian sausage
1/16 lb
Mushrooms
1/16 cup, chopped or strips
Green peppers
|
Nancyelle's Thin and Crispy Low Carb Pizza
Mix the cheeses, eggs, garlic powder and basil well.
Line a 16-inch pizza pan with parchment paper or nonstick foil. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible.
Bake at 450º 15-20 minutes until golden brown. I suggest checking it after about 10 minutes. If it's getting very dark on the edges and top, turn the oven down to 400º and continue baking until brown all over and no longer pale on the bottom. Pat off any excess grease then add your toppings. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly, about 4-5 minutes.
|