1950 Calorie diet and meal plan
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Example 1950 calorie
diet plan
Example 1950 Calorie Meal Plan
179.4g Carbs
91.0g Fat
111.9g Protein
Breakfast
646.4 Calories |
48.9g Carbs |
26.5g Fat |
56.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g 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
Bacon
scaled to 2 strips
2 strip
Bacon
|
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.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
598.9 Calories |
67.4g Carbs |
21.4g Fat |
40.8g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
672.2 Calories |
63.2g Carbs |
43.1g Fat |
14.5g Protein
1
serving
Alfredo Mostaccioli
425.4 Calories |
44.1g Carbs |
24.7g Fat |
11.2g Protein
1
serving
Popcorn with Brown Butter & Lemon
246.7 Calories |
19.0g Carbs |
18.4g Fat |
3.3g Protein
|
Alfredo Mostaccioli
scaled to 1 serving
0.031 tsp
Pepper
0 tsp
Garlic powder
1/8 tsp
Salt
2 tbsp
Parsley
2 oz
Whole wheat pasta
1/8 cup, fluid
Heavy whipping cream
0 tbsp
Butter
1 tbsp
Parmesan cheese
Popcorn with Brown Butter & Lemon
scaled to 1 serving
3 cup
Popcorn
1 1/2 tbsp
Butter
1 tsp
Lemon juice
|
Alfredo Mostaccioli
Chop parsley.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately.
Popcorn with Brown Butter & Lemon
Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn.
Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!
|