3480 Calorie diet and meal plan
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Example 3480 calorie
diet plan
Sunday's Diet Plan
3435.2 Calories
340.6g Carbs
121.1g Fat
245.4g Protein
|
Breakfast
1115.3 Calories |
96.1g Carbs |
64.8g Fat |
40.0g Protein
2
serving
Egyptian Feta Cheese Omelet Roll
489.8 Calories |
3.5g Carbs |
39.2g Fat |
29.4g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 2 serving
Natural granola with raisins
41
g
Natural granola with raisins
Morning Roasted Potatoes
scaled to 2 serving
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
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
1132.6 Calories |
89.8g Carbs |
18.4g Fat |
151.2g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
2
serving
Yogurt with Radishes & Dill
307.6 Calories |
24.9g Carbs |
2.1g Fat |
48.0g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
Banana
1
medium (7" to 7-7/8" long)
Banana
Yogurt with Radishes & Dill
scaled to 2 serving
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
|
Dinner
1187.3 Calories |
154.7g Carbs |
37.9g Fat |
54.2g Protein
2
quesadilla
Turkey & Onion Quesadillas
874.5 Calories |
100.1g Carbs |
32.8g Fat |
42.2g Protein
2
serving
Quinoa
312.8 Calories |
54.5g Carbs |
5.2g Fat |
12.0g Protein
|
Turkey & Onion Quesadillas
scaled to 2 quesadilla
Quinoa
scaled to 2 serving
|
Turkey & Onion Quesadillas
Thinly slice the onion. Deli turkey can be replaced with chicken or other deli meats.
Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
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