3240 Calorie diet and meal plan
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Example 3240 calorie
diet plan
Example 3240 Calorie Meal Plan
246.7g Carbs
120.4g Fat
202.5g Protein
Breakfast
1111.0 Calories |
99.0g Carbs |
60.8g Fat |
47.0g Protein
2
Serving
Southwestern Eggs
511.5 Calories |
6.3g Carbs |
36.5g Fat |
37.8g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
|
Southwestern Eggs
scaled to 2 Serving
2 spray
Pam cooking spray
4 large
Egg
2 tbsp
Salsa
2 oz
Mexican cheese
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
|
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.
Fruit Salad
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
1037.5 Calories |
74.2g Carbs |
23.2g Fat |
131.7g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Celery & Hummus
Eat celery with hummus.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
668.4 Calories |
73.4g Carbs |
36.4g Fat |
23.8g Protein
1
serving
Cilantro Lime Shrimp
147.2 Calories |
2.3g Carbs |
8.2g Fat |
15.6g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
|
Cilantro Lime Shrimp
scaled to 1 serving
1/4 dash
Salt
1/4 pepper
Serrano pepper
1/16 cup
Fresh cilantro
1/2 tbsp
Lime juice
1/2 tbsp
Vegetable oil
4 oz
Shrimp
1/2 clove
Garlic
Grapes
302
g
Grapes
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
|
Cilantro Lime Shrimp
Place a large saute pan or a wok over your strongest burner on high heat. Let the pan heat up for a minute and then add the oil. Use a high smoke point oil since you will be cooking the shrimp on very high heat. Let the oil heat until it's shimmering. If it starts to smoke, remove the pan from the heat for a moment.
Add the chiles to the pan and toss to coat with oil. Cook 30 seconds. Add the shrimp and garlic to the pan and sprinkle with salt. Toss to coat with oil. Let the shrimp cook undisturbed for 1 minute before tossing again so they get a little bit of a sear. Stir-fry until cooked through, about 2-3 minutes.
Turn off the heat and mix in the cilantro, then the lime juice.
Serve hot or at room temperature. Serve alone, over rice, or in a folded heated tortilla.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
|