3420 Calorie diet and meal plan
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Example 3420 calorie
diet plan
Example 3420 Calorie Meal Plan
230.8g Carbs
171.2g Fat
263.4g Protein
Breakfast
1142.3 Calories |
102.6g Carbs |
54.9g Fat |
68.7g Protein
1
Shaker
Strawberry Banana Smoothie
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Strawberry Banana Smoothie
scaled to 1 Shaker
1 medium
Banana
4 medium
Strawberries
60 grams
Whey protein powder
4 fl oz
Heavy whipping cream
1 1/2 cup
Reduced fat milk
Melons
1
melon, medium (about 5" dia)
Melons
|
Strawberry Banana Smoothie
*Only protein in database was chocolate at time of making.
-Substitute chocolate protein with strawberry banana protein.
|
Lunch
1221.3 Calories |
82.1g Carbs |
60.3g Fat |
85.6g Protein
2
sandwich
Reuben Sandwich
1058.5 Calories |
70.6g Carbs |
57.6g Fat |
62.4g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Reuben Sandwich
scaled to 2 sandwich
4 slice, regular
Rye bread
4 oz
Cured beef, corned beef
4 tbsp
Sauerkraut
4 slice
Swiss cheese
2/3 tbsp
Dijon mustard
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Reuben Sandwich
Toast the bread
Heat the Corned beef
Put it all on the sandwich
serve with pickles
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
1113.8 Calories |
46.1g Carbs |
56.0g Fat |
109.1g Protein
2
serving
Citrus Broiled Alaska Salmon
736.1 Calories |
22.8g Carbs |
29.1g Fat |
91.9g Protein
2
serving
Steamed Broccoli with Olive Oil and Parmesan
377.7 Calories |
23.3g Carbs |
27.0g Fat |
17.2g Protein
|
Citrus Broiled Alaska Salmon
scaled to 2 serving
1 large
Oranges
16 oz
Atlantic salmon
1/2 tsp
Red wine vinegar
1/8 cup chopped
Onions
1/2 tsp
Pepper
Steamed Broccoli with Olive Oil and Parmesan
scaled to 2 serving
1 1/2 tbsp
Olive oil
1/4 cup
Parmesan cheese
3/4 lb
Broccoli
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
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