2780 Calorie diet and meal plan
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Example 2780 calorie
diet plan
Example 2780 Calorie Meal Plan
274.3g Carbs
133.9g Fat
133.5g Protein
Breakfast
929.4 Calories |
69.9g Carbs |
66.6g Fat |
20.6g Protein
2
serving
Fried Irish Cabbage with Bacon
712.0 Calories |
15.3g Carbs |
65.1g Fat |
17.3g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Fried Irish Cabbage with Bacon
scaled to 2 serving
1/3 package
Bacon
1 1/3 tbsp
Bacon fat
1/3 head, small
Cabbage
1/3 dash
Pepper
Blueberries
148
g
Blueberries
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Fried Irish Cabbage with Bacon
Cook bacon in a deep skillet over medium heat until crisp, 5 to 7 minutes. Remove bacon from skillet and drain on a paper towel-lined plate. Reserve 1/4 cup drippings in skillet.
Cook and stir cabbage in hot bacon drippings over medium heat until cabbage wilts, 5 to 7 minutes.
Crumble bacon over cabbage. Stir and simmer until bacon is warmed, 2 to 3 minutes. Season with black pepper.
Fruit Salad
|
Lunch
895.7 Calories |
110.5g Carbs |
13.2g Fat |
88.8g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
952.4 Calories |
93.9g Carbs |
54.1g Fat |
24.1g Protein
1
serving
Seared Scallions with Poached Eggs
267.2 Calories |
4.2g Carbs |
25.1g Fat |
7.2g Protein
2
serving
Broccoli Spaghetti Soup
685.2 Calories |
89.7g Carbs |
29.0g Fat |
16.9g Protein
|
Seared Scallions with Poached Eggs
scaled to 1 serving
1 1/2 tbsp
Olive oil
1 large
Egg
1/2 dash
Pepper
1/2 cup, chopped
Scallions
1/2 tsp
Lemon juice
1/2 dash
Salt
Broccoli Spaghetti Soup
scaled to 2 serving
4 oz
Spaghetti
1/2 dash
Salt
2 tbsp
Olive oil
1/2 stalk
Broccoli
1/2 dash
Pepper
|
Seared Scallions with Poached Eggs
Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates.
Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife.
Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; serve.
Broccoli Spaghetti Soup
Chop broccoli.
Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente.
Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.
|