3500 Calorie diet and meal plan
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Example 3500 calorie
diet plan
Sunday's Diet Plan
3474.1 Calories
305.8g Carbs
149.0g Fat
239.0g Protein
Breakfast
1156.9 Calories |
85.2g Carbs |
51.5g Fat |
86.3g Protein
2
omelet
Denver omelet
723.4 Calories |
14.5g Carbs |
48.4g Fat |
54.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Denver omelet
scaled to 2 omelet
Nonfat yogurt
490
g
Nonfat yogurt
Natural granola with raisins
41
g
Natural granola with raisins
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
|
Lunch
1174.9 Calories |
82.2g Carbs |
63.7g Fat |
73.0g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
Almond Butter & Celery
scaled to 2 serving
|
Chicken Caesar Wraps
Place first 5 ingredients in large bowl. Add dressing; toss lightly.
Spoon onto tortillas; roll up.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1142.3 Calories |
138.4g Carbs |
33.8g Fat |
79.7g Protein
2
serving
Acini di Pepe Pasta with Garlic and Olives
357.5 Calories |
44.2g Carbs |
16.4g Fat |
9.1g Protein
2
serving
Zucchini & Hummus
242.6 Calories |
24.6g Carbs |
12.5g Fat |
12.4g Protein
2
serving
Cottage Cheese & Raisins
542.2 Calories |
69.7g Carbs |
4.9g Fat |
58.2g Protein
|
Acini di Pepe Pasta with Garlic and Olives
scaled to 2 serving
Zucchini & Hummus
scaled to 2 serving
Cottage Cheese & Raisins
scaled to 2 serving
|
Acini di Pepe Pasta with Garlic and Olives
PREPARATION: Mince garlic. Pit and quarter olives.
Cook acini di pepe in a pasta pot of boiling salted water (3 Tbsp salt for 6 qt water), stirring occasionally, until al dente. Drain well in a sieve. Transfer to a bowl.
Meanwhile, heat oil and butter in a 10-inch heavy skillet over medium-high heat until foam subsides, then saut garlic with red-pepper flakes until golden, about 2 minutes. Stir in olives. Toss with pasta. Season with salt and pepper.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|