2480 Calorie diet and meal plan
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Example 2480 calorie
diet plan
Example 2480 Calorie Meal Plan
154.2g Carbs
108.2g Fat
221.9g Protein
Breakfast
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
778.4 Calories |
81.3g Carbs |
31.8g Fat |
53.6g Protein
2
serving
Yogurt with Avocado & Basil
590.2 Calories |
33.6g Carbs |
31.3g Fat |
50.4g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Yogurt with Avocado & Basil
scaled to 2 serving
16 oz
Nonfat greek yogurt
1 fruit
Avocados
10 leaf, whole
Basil
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
Yogurt with Avocado & Basil
Top yogurt with chopped basil and avocado. Enjoy!
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
811.4 Calories |
35.3g Carbs |
41.5g Fat |
74.2g Protein
2
serving
Easy Grilled Chicken
415.8 Calories |
25.0g Carbs |
8.2g Fat |
57.8g Protein
1
serving
Cheesy Mushroom Bites
395.6 Calories |
10.3g Carbs |
33.3g Fat |
16.4g Protein
|
Easy Grilled Chicken
scaled to 2 serving
1 breast
Chicken breast
1/2 cup
Italian dressing
1 large
Red bell pepper
1/2 large
Zucchini
Cheesy Mushroom Bites
scaled to 1 serving
6 mushroom
Mushrooms
1 tbsp
Olive oil
1/2 cup, shredded
Cheddar cheese
2 pepper
Jalapeno peppers
|
Easy Grilled Chicken
Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
Cut up peppers into big chunks, and zucchini into big slices.
Grill chicken and veggies over medium heat.
Cheesy Mushroom Bites
Preheat oven to 350 degrees F. Rinse and dry mushrooms and carefully remove the stem.
Brush mushrooms with olive oil. Stuff with cheese, and top with slices of jalapeno.
Bake for 15 minutes (cheese should be fully melted). Enjoy!
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