3060 Calorie diet and meal plan
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Example 3060 calorie
diet plan
Example 3060 Calorie Meal Plan
348.9g Carbs
92.1g Fat
227.2g Protein
Breakfast
998.4 Calories |
115.3g Carbs |
42.0g Fat |
46.8g Protein
2
Serving
Southwestern Eggs
511.5 Calories |
6.3g Carbs |
36.5g Fat |
37.8g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
|
Southwestern Eggs
scaled to 2 Serving
2 spray
Pam cooking spray
4 large
Egg
2 tbsp
Salsa
2 oz
Mexican cheese
Natural granola with raisins
82
g
Natural granola with raisins
Blueberries
296
g
Blueberries
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
993.8 Calories |
112.5g Carbs |
22.8g Fat |
93.1g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Yogurt & Pineapple
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, crushed, sliced, or chunks
Pineapple
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
|
Dinner
1082.6 Calories |
121.2g Carbs |
27.2g Fat |
87.2g Protein
2
wrap
Stuffed Chicken Wraps
840.6 Calories |
106.5g Carbs |
21.4g Fat |
55.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Stuffed Chicken Wraps
scaled to 2 wrap
5 1/3 oz
Chicken breast
0.6 cup
Tomatoes
1/3 cup
Tomato sauce
11/16 tbsp
Dry taco seasoning mix
2 tortilla
Tortillas
3/16 cup, shredded
Cheddar cheese
1 cup shredded
Lettuce
1/3 medium
Red bell pepper
1/2 cup, chopped
Onions
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Stuffed Chicken Wraps
Dice onion and bell pepper and cut chicken breast into strips.
Spray large skillet with cooking spray; heat over medium-high heat.
Add chicken, bell pepper and onion; cook 7 minutes or until chicken is no longer pink, stirring occasionally.
Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally.
Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|