1120 Calorie diet and meal plan
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Example 1120 calorie
diet plan
Example 1120 Calorie Meal Plan
177.4g Carbs
32.1g Fat
44.3g Protein
Breakfast
384.9 Calories |
51.7g Carbs |
17.3g Fat |
12.1g Protein
1
slice
Peanut Butter Banana Toast
384.9 Calories |
51.7g Carbs |
17.3g Fat |
12.1g Protein
|
Peanut Butter Banana Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 large
Banana
1 tbsp
Honey
2 tbsp
Peanut butter
|
Peanut Butter Banana Toast
Toast bread to your liking.
Divide peanut butter and spread on toast.
Drizzle honey over the peanut butter.
Cut bananas length wise and lay across peanut butter.
Heat in microwave for 10 seconds.
Enjoy with a glass of milk.
|
Lunch
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
|
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
387.7 Calories |
73.7g Carbs |
6.0g Fat |
15.2g Protein
1
serving
Sweet Kale and Bean Mix
275.9 Calories |
47.5g Carbs |
5.9g Fat |
13.2g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Sweet Kale and Bean Mix
scaled to 1 serving
1/3 large
Apples
1/3 can
Canned black beans
1/3 cup, chopped
Onions
1 1/3 cup, chopped
Kale
1/3 tsp
Salt
3/16 tsp
Sugar
1 tsp
Coconut oil
1/3 tsp
Garlic
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
|
Sweet Kale and Bean Mix
Wash kale and de-stem, then cut or tear into ribbons. Dice the onion, mince the garlic (or use pre-minced from a jar), and chop the apple.
Heat coconut oil in a skillet and add onion and minced garlic. Sauté until golden brown.
Add kale and sauté til almost cooked (this only takes about a minute).
Add chopped apple, black beans (drained), salt and sugar. Cook til heated through, and until the apple is just tender.
Remove from stove and serve.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
|