2460 Calorie diet and meal plan
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Example 2460 calorie
diet plan
Example 2460 Calorie Meal Plan
325.0g Carbs
87.3g Fat
149.4g Protein
Breakfast
845.3 Calories |
169.1g Carbs |
8.6g Fat |
40.2g Protein
4
pancakes
Cinnamon Oatmeal Pancakes
469.9 Calories |
79.0g Carbs |
6.5g Fat |
30.9g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 4 pancakes
4 large
Egg white
1 tsp
Cinnamon
1/2 tsp
Nutmeg
2 dash
Salt
1 cup
Oatmeal
1 tsp
Baking powder
2 tsp
Aspartame
12 tbsp
Reduced fat milk
Melons
2
melon, medium (about 5" dia)
Melons
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
780.5 Calories |
118.3g Carbs |
18.2g Fat |
36.2g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
2 slice, large
Sourdough bread
2 oz
Mozzarella cheese
4 slice, medium
Tomatoes
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
|
Dinner
983.5 Calories |
37.6g Carbs |
60.5g Fat |
72.9g Protein
4
meatballs
Cheese Meatballs
744.7 Calories |
2.5g Carbs |
59.2g Fat |
48.6g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Cheese Meatballs
scaled to 4 meatballs
5 1/3 oz
Ground beef
2/3 large
Egg
2 2/3 oz
Cheddar cheese
1/3 tsp
Pepper
1/3 tsp
Salt
1/3 tsp
Cayenne pepper
1/3 tsp
Chili powder
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Cheese Meatballs
Preheat oven to 400 degrees F. Line a baking sheet with foil and set aside.
Dice cheese into 16 even cubes. Set aside.
In a medium bowl, mix together eggs and seasoning. Add ground beef and combine evenly.
Mold beef mixture around each cheese cube until a 1" meatball is formed. Arrange each meatball on the baking sheet about 1" apart from each other.
Bake for approximately 20 minutes and serve.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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