3030 Calorie diet and meal plan
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Example 3030 calorie
diet plan
Example 3030 Calorie Meal Plan
323.0g Carbs
106.7g Fat
256.0g Protein
Breakfast
1075.8 Calories |
140.3g Carbs |
23.6g Fat |
78.2g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Natural granola with raisins
82
g
Natural granola with raisins
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
968.1 Calories |
58.6g Carbs |
47.3g Fat |
90.1g Protein
2
serving
Paleo Avocado Tuna Salad (Tuna in Water)
727.0 Calories |
32.0g Carbs |
44.8g Fat |
61.0g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 2 serving
2 fruit
Avocados
2 lemon yields
Lemon juice
2 tbsp chopped
Onions
10 oz
Tuna
2 dash
Salt
2 dash
Pepper
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
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.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
1166.4 Calories |
124.1g Carbs |
35.8g Fat |
87.7g Protein
2
serving
Barbeque Chicken
688.8 Calories |
72.0g Carbs |
18.7g Fat |
54.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Barbeque Chicken
scaled to 2 serving
2/3 cup
Barbecue sauce
1 tbsp
Butter
1 tbsp
Worcestershire sauce
2/3 tsp
Garlic powder
2 half breast
Chicken breast
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Barbeque Chicken
Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|