3130 Calorie diet and meal plan
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Example 3130 calorie
diet plan
Example 3130 Calorie Meal Plan
251.3g Carbs
143.8g Fat
220.0g Protein
Breakfast
1049.3 Calories |
82.7g Carbs |
54.1g Fat |
64.6g Protein
1
Shaker
Strawberry Banana Smoothie
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g 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
Apples
1
medium (3" dia)
Apples
|
Strawberry Banana Smoothie
*Only protein in database was chocolate at time of making.
-Substitute chocolate protein with strawberry banana protein.
|
Lunch
1013.2 Calories |
94.8g Carbs |
40.1g Fat |
70.1g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
1 cup, chopped or diced
Chicken, meat only
1 1/2 cup shredded
Lettuce
2 strip cooked
Bacon
2 1/2 tbsp
Parmesan cheese
1/4 cup
Caesar salad dressing
2 tortilla
Tortillas
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1053.9 Calories |
73.9g Carbs |
49.5g Fat |
85.3g Protein
2
serving
Garlic Green Beans with Tofu
521.2 Calories |
37.4g Carbs |
34.1g Fat |
23.7g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Garlic Green Beans with Tofu
scaled to 2 serving
2 tbsp
Olive oil
4 cloves, minced
Garlic
1/2 lb
Tofu
4 cup 1/2" pieces
Green beans
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Garlic Green Beans with Tofu
1. Rinse the green beans and snip off their ends.
2. In a wok or nonstick skillet, warm the oil over medium heat. Add the green beans and garlic and saute for 5 minutes, stirring continuously.
3. Add the tofu and cook for 5 more minutes.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|