2190 Calorie diet and meal plan
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Example 2190 calorie
diet plan
Example 2190 Calorie Meal Plan
213.8g Carbs
87.6g Fat
135.3g Protein
Breakfast
636.3 Calories |
71.9g Carbs |
22.8g Fat |
39.7g Protein
1
serving
Banana Tahini Toast
361.9 Calories |
34.2g Carbs |
21.9g Fat |
11.6g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Banana Tahini Toast
scaled to 1 serving
2 tbsp
Cream cheese
2 tbsp
Sesame butter
1 slice
Whole-wheat bread
1/2 medium
Banana
Nonfat yogurt
490
g
Nonfat yogurt
|
Banana Tahini Toast
Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!
|
Lunch
773.3 Calories |
65.7g Carbs |
38.5g Fat |
49.9g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
710.9 Calories |
76.2g Carbs |
26.3g Fat |
45.7g Protein
1
breast
Spicy Chicken with Rice and beans
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
2
serving
Roasted Green Beans
244.7 Calories |
28.2g Carbs |
14.4g Fat |
7.4g Protein
|
Spicy Chicken with Rice and beans
scaled to 1 breast
5 oz
Chicken breast
1/2 tbsp
Vegetable oil
3/8 tsp
Garlic powder
1/8 tsp
Pepper
1/4 cup
White rice
1/3 cup 8 fl oz
Water
1/16 cup, chopped
Scallions
3/8 cup
Southern ranch beans
1/2 serving
Diced Original Tomatoes and Green Chilies
Roasted Green Beans
scaled to 2 serving
4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
1/4 tsp
Pepper
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
|