1770 Calorie diet and meal plan
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Example 1770 calorie
diet plan
Example 1770 Calorie Meal Plan
168.0g Carbs
57.0g Fat
148.9g Protein
Breakfast
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
558.2 Calories |
29.5g Carbs |
25.1g Fat |
59.3g Protein
1
serving
Paleo Avocado Tuna Salad (Tuna in Water)
363.5 Calories |
16.0g Carbs |
22.4g Fat |
30.5g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 1 serving
1 fruit
Avocados
1 lemon yields
Lemon juice
1 tbsp chopped
Onions
5 oz
Tuna
1 dash
Salt
1 dash
Pepper
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
620.0 Calories |
89.9g Carbs |
15.0g Fat |
35.9g Protein
1
serving
Portobello Stuffed Mushroom Burger
185.8 Calories |
23.8g Carbs |
6.8g Fat |
9.5g Protein
1
cup
Yam Fries
239.3 Calories |
42.5g Carbs |
7.0g Fat |
2.4g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Portobello Stuffed Mushroom Burger
scaled to 1 serving
1/16 cup,
Cottage cheese
1/4 tsp
Vegetable oil
0.031 tsp
Garlic powder
1 roll
Hamburger bun
1/16 cup, shredded
Cheddar cheese
1 mushroom, whole
Mushrooms
1/2 cup
Spinach
0.031 tsp
Salt
Yam Fries
scaled to 1 cup
1 cup, cubes
Yam
1/2 tsp
Salt
1/2 tsp
Pepper
1/2 tbsp
Olive oil
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Portobello Stuffed Mushroom Burger
Preheat oven to 400 degrees F (200 degrees C).
Rub rounded ends of mushroom caps with oil and place oiled side down on baking sheet.
Place spinach in microwave-safe bowl, sprinkle with a few drops of water, and microwave on high for one minute. Chop cooked spinach; mix with Cheddar cheese, cottage cheese, garlic powder, and salt. Spread spinach mixture onto prepared mushroom caps.
Bake in preheated oven until the mushrooms are tender, about 12 minutes. Serve on hamburger buns.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|