2930 Calorie diet and meal plan
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Example 2930 calorie
diet plan
Example 2930 Calorie Meal Plan
243.2g Carbs
139.4g Fat
201.0g Protein
Breakfast
927.3 Calories |
113.7g Carbs |
36.1g Fat |
44.5g Protein
2
serving
Scrambled Egg Pasta
842.9 Calories |
92.2g Carbs |
35.7g Fat |
43.4g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Scrambled Egg Pasta
scaled to 2 serving
1/2 dash
Pepper
1/4 cup
Parmesan cheese
2 large
Egg
1/2 dash
Salt
4 strip
Bacon
4 oz
Whole wheat pasta
1/2 medium
Onions
Blueberries
148
g
Blueberries
|
Scrambled Egg Pasta
PREPARATION: Chop onion. Grate parmesan.
In a small bowl, beat together the eggs and cheese; set aside.
In a large skillet, fry the bacon and onion together until the meat is browned and crispy and the onion has begun to caramelize.
Add the pasta (if using cold day-old pasta, cook until its just warmed through, about 1 minute).
Pour the egg-and-cheese mixture into the skillet and reduce heat to low. Stir continuously until the pasta is coated with the eggs and they have begun to solidify.
Season with the salt and pepper, then serve immediately, with extra grated Parmesan on the side.
|
Lunch
1083.9 Calories |
99.7g Carbs |
38.6g Fat |
90.4g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
947.9 Calories |
29.8g Carbs |
64.7g Fat |
66.2g Protein
2
bowl
Easy Lamb Saag
879.2 Calories |
25.2g Carbs |
59.5g Fat |
63.5g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
Easy Lamb Saag
scaled to 2 bowl
9 oz
Lamb shoulder
1/2 medium
Onions
1 tbsp
Curry paste
1/2 can
Tomatoes
1 cup
Spinach
4 oz
Nonfat greek yogurt
1/2 tsp
Vegetable oil
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
|
Easy Lamb Saag
Cut the lamb into cubes and chop the onion. Heat the oil in a heavy-based saucepan.
Cook the meat together with the onion until browned. Add the curry paste and tomatoes and simmer for 10 minutes.
Add the spinach and stir until wilted. Mix in the yoghurt (use unsweetened) and serve with rice.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
|