3020 Calorie diet and meal plan
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Example 3020 calorie
diet plan
Example 3020 Calorie Meal Plan
190.4g Carbs
183.5g Fat
161.5g Protein
Breakfast
1021.1 Calories |
82.8g Carbs |
77.3g Fat |
18.1g Protein
1
pancake
Gluten-Free Pancakes
176.0 Calories |
25.8g Carbs |
5.6g Fat |
8.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
|
Gluten-Free Pancakes
scaled to 1 pancake
1/2 oz
Cream cheese
1/2 extra large
Egg
3/4 tsp
Honey
3/8 tsp
Cinnamon
1/3 cup
Oatmeal
Pecans
99
g
Pecans
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
|
Gluten-Free Pancakes
Blend ingredients or hand-whisk vigorosly
heat butter or cooking oil in small skillet and then pour out a a single pancake
Once small bubbles appear all over the surface, flip the pancake
Repeat steps 2 and 3 for each pancake, serve immediately
Optional: use french-toast toppings to create all kinds of combinations, also pairs well with fruit.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1108.2 Calories |
96.9g Carbs |
41.2g Fat |
88.7g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Granola
122
g
Granola
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
853.9 Calories |
10.8g Carbs |
64.9g Fat |
54.7g Protein
2
slice
Nancyelle's Thin and Crispy Low Carb Pizza
738.8 Calories |
10.4g Carbs |
55.4g Fat |
47.9g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g 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
1/16 lb
Mushrooms
1/16 cup, chopped or strips
Green peppers
2 oz
Sausage
2 oz
Pepperoni
Cheddar cheese
28
g
Cheddar cheese
|
Nancyelle's Thin and Crispy Low Carb Pizza
Cook the sausage in a skillet until done, chop and set aside. 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.
|