2920 Calorie diet and meal plan
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Example 2920 calorie
diet plan
Example 2920 Calorie Meal Plan
160.6g Carbs
159.1g Fat
210.1g Protein
Breakfast
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
1
Shaker
Strawberry Banana Smoothie
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
|
Strawberry Banana Smoothie
scaled to 1 Shaker
1 medium
Banana
4 medium
Strawberries
60 grams
Whey protein powder
4 fl oz
Heavy whipping cream
1 1/2 cup
Reduced fat milk
|
Strawberry Banana Smoothie
*Only protein in database was chocolate at time of making.
-Substitute chocolate protein with strawberry banana protein.
|
Lunch
960.1 Calories |
81.0g Carbs |
51.8g Fat |
48.6g Protein
1
serving
Paleo Avocado Tuna Salad (Tuna in Water)
363.5 Calories |
16.0g Carbs |
22.4g Fat |
30.5g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 1 serving
1 fruit
Avocados
1 lemon yields
Lemon juice
1 tbsp chopped
Onions
5 oz
Tuna
1 dash
Salt
1 dash
Pepper
Granola
122
g
Granola
|
Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
|
Dinner
980.8 Calories |
22.0g Carbs |
53.5g Fat |
97.4g Protein
2
serving
Grilled Jerk Pork Chops
541.2 Calories |
11.1g Carbs |
29.9g Fat |
54.8g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Grilled Jerk Pork Chops
scaled to 2 serving
1/2 tsp
Cayenne pepper
1/8 tsp
Nutmeg
1/2 tsp
Allspice
1/4 cup, chopped
Onions
1 tsp, ground
Thyme
1 tsp
Salt
1 tsp
Sugar
1/8 tsp
Cinnamon
2 chop without refuse
Pork loin, center rib (chops or roasts)
1/2 tsp
Pepper
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Grilled Jerk Pork Chops
PREPARATION: Chop onion, crumble thyme.
Prepare grill.
Mince and mash onion to a coarse paste with thyme, sugar, salt, and spices. Pat pork chops dry and rub all over with jerk paste. Grill pork on an oiled rack set 5 to 6 inches over glowing coals 4 minutes on each side, or until just cooked through. (Alternatively, pork may be grilled in a hot well-seasoned ridged grill pan over moderately high heat.)
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|