2060 Calorie diet and meal plan
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Example 2060 calorie
diet plan
Example 2060 Calorie Meal Plan
197.3g Carbs
78.0g Fat
150.8g Protein
Breakfast
671.3 Calories |
81.9g Carbs |
23.6g Fat |
42.5g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Chocolate peanut protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup
Reduced fat milk
2 tbsp
Peanut butter
1 medium
Banana
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
Fruit Salad
|
Lunch
651.1 Calories |
92.1g Carbs |
9.5g Fat |
55.8g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|
Dinner
692.4 Calories |
23.3g Carbs |
44.9g Fat |
52.5g Protein
1
serving
Firecracker Burgers
398.4 Calories |
1.2g Carbs |
31.3g Fat |
26.6g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Firecracker Burgers
scaled to 1 serving
1/4 lb
Ground beef
1 tbsp
Chili peppers
1/4 cube
Chicken broth bouillon
1 slice
Monterey cheese
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
|
Firecracker Burgers
Preheat grill for high heat.
In a medium bowl, mix the beef and diced green chilies. Crush bouillon cube into powder and sprinkle into bowl. Mix together, and shape into 4 patties.
Lightly oil the grill grate. Grill patties 5 minutes per side, or until well done. Top each patty with cheese about 2 minutes prior to removing from grill.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|