2620 Calorie diet and meal plan
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Example 2620 calorie
diet plan
Example 2620 Calorie Meal Plan
140.9g Carbs
151.6g Fat
204.7g Protein
Breakfast
1012.6 Calories |
51.6g Carbs |
68.0g Fat |
61.4g Protein
2
serving
Berry Shake
1012.6 Calories |
51.6g Carbs |
68.0g Fat |
61.4g Protein
|
Berry Shake
scaled to 2 serving
1 cup
Coconut milk
2 scoop
Whey protein powder
2/3 cup, unthawed
Blackberries, frozen
4 tbsp, whole
Flaxseed
1 1/2 cup
Water
2 tsp
Honey
|
Berry Shake
Put everything in the blender and whiz it together.
|
Lunch
865.8 Calories |
42.3g Carbs |
35.8g Fat |
91.1g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
819.3 Calories |
46.9g Carbs |
47.8g Fat |
52.2g Protein
2
serving
Balsamic Salmon
596.5 Calories |
7.4g Carbs |
41.4g Fat |
45.4g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Balsamic Salmon
scaled to 2 serving
1 dash
Salt
2 tbsp
Balsamic vinegar
2 tbsp
Olive oil
1 tbsp
Lemon juice
1 clove
Garlic
8 oz
Atlantic salmon
Banana
1
medium (7" to 7-7/8" long)
Banana
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Balsamic Salmon
Combine olive oil, fresh garlic, lemon juice, balsamic vinegar, and salt in a small bowl.
Coat salmon fillet on both sides with mixture.
Broil salmon in oven 4" from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1" thick, you may have to turn once halfway through the broiling.
Serve with extra balsamic vinegar to taste.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|