1910 Calorie diet and meal plan
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Example 1910 calorie
diet plan
Example 1910 Calorie Meal Plan
139.5g Carbs
107.1g Fat
108.8g Protein
Breakfast
682.8 Calories |
76.0g Carbs |
41.7g Fat |
13.4g Protein
2
slice
Spicy Avocado Toast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Spicy Avocado Toast
scaled to 2 slice
1 fruit
Avocados
2 tsp
Olive oil
2 slice
Whole-wheat bread
2 tsp
Lemon juice
2 dash
Salt
2 dash
Pepper
1 tsp
Crushed red pepper flakes
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Spicy Avocado Toast
Drizzle some olive oil on a piece of wheat bread and toast.
Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
Fruit Salad
|
Lunch
597.1 Calories |
33.8g Carbs |
38.7g Fat |
31.2g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|
Dinner
620.2 Calories |
29.8g Carbs |
26.7g Fat |
64.2g Protein
1
Serving
Thai Pork Salad
399.0 Calories |
9.3g Carbs |
24.0g Fat |
34.8g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Thai Pork Salad
scaled to 1 Serving
3/4 steak, excluding refuse
Pork shoulder, blade
3/4 tbsp
Oyster sauce
3/4 tbsp
Soy sauce
3/4 cup shredded
Lettuce
1/4 medium
Carrots
1/2 medium
Red bell pepper
3/4 tbsp
Light mayonnaise
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Thai Pork Salad
Mix the pork with the oyster and soy sauce in a mixing bowl, and marinade overnight if desired.
Fry the pork in a saucepan over a high heat, cooking in 2 portions if necessary - making sure not to overcrowd the pan.
Combine all ingredients in a salad bowl (or Tupperware container if storing for later).
This recipe can easily be doubled or halved by frying up the meat first and storing in the refrigerator or freezer until ready to eat.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|