3280 Calorie diet and meal plan
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Example 3280 calorie
diet plan
Example 3280 Calorie Meal Plan
269.1g Carbs
131.3g Fat
248.9g Protein
Breakfast
1116.9 Calories |
107.9g Carbs |
40.4g Fat |
80.8g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g 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
41
g
Natural granola with raisins
Bacon
scaled to 4 strips
4 strip
Bacon
|
Vanilla Protein Milkshake
Mix in blender.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
1082.5 Calories |
87.4g Carbs |
47.1g Fat |
76.8g Protein
2
serving
Sun-Dried Tomato Turkey Rollups
642.9 Calories |
76.5g Carbs |
23.4g Fat |
34.2g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Sun-Dried Tomato Turkey Rollups
scaled to 2 serving
4 oz
Deli cut turkey
6 tbsp
Cream cheese
2 tortilla
Tortillas
2 cup
Spinach
10 piece
Sun-dried tomatoes
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Sun-Dried Tomato Turkey Rollups
Chop sun-dried tomatoes into thin strips.
Spread cream cheese on tortilla, then place turkey, spinach and sun-dried tomatoes inside. Roll up, cut in half, and enjoy!
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
1046.4 Calories |
73.7g Carbs |
43.9g Fat |
91.3g Protein
2
serving
Steak With Tomato Bean Salad
942.2 Calories |
46.4g Carbs |
43.7g Fat |
90.2g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Steak With Tomato Bean Salad
scaled to 2 serving
12 oz
Beef tenderloin
1 medium
Cucumber
1 cup
Chickpeas
4 tsp
Olive oil
2 medium whole
Tomatoes
Grapes
151
g
Grapes
|
Steak With Tomato Bean Salad
Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.
Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.
|