2860 Calorie diet and meal plan
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Example 2860 calorie
diet plan
Example 2860 Calorie Meal Plan
264.6g Carbs
123.9g Fat
175.1g Protein
Breakfast
919.3 Calories |
90.0g Carbs |
28.7g Fat |
75.6g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Oranges
1
fruit (2-5/8" dia)
Oranges
Bacon
scaled to 2 strips
2 strip
Bacon
|
Vanilla Protein Milkshake
Mix in blender.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
980.7 Calories |
88.9g Carbs |
44.3g Fat |
61.2g Protein
2
serving
Cream Cheese Pickles
304.8 Calories |
17.3g Carbs |
19.9g Fat |
15.7g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Cream Cheese Pickles
scaled to 2 serving
2 large
Pickles
1/2 cup
Cream cheese
5/8 oz
Cured beef, thin-sliced beef
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
947.3 Calories |
85.7g Carbs |
50.8g Fat |
38.3g Protein
1
serving
Baked Cod with Ritz Cracker Topping
350.7 Calories |
20.7g Carbs |
21.5g Fat |
20.2g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Baked Cod with Ritz Cracker Topping
scaled to 1 serving
1 fillet
Cod
1/4 fruit without seeds
Lemons
1/4 dash
Salt
1 1/4 tbsp
Butter
8 1/2 cracker
Ritz crackers
Granola
122
g
Granola
|
Baked Cod with Ritz Cracker Topping
Preheat the oven to 350F. Grease a small baking pan or casserole pan with butter or a little oil. Rinse off the fish fillets with cold water, pat dry. Use long nose pliers to remove any pin bones from the fillets. If you want, cut the fillets into large serving pieces. Place the fillets at the bottom of the pan, sprinkle with salt.
Melt the butter. Crush the Ritz crackers over a bowl; they should look like coarse breadcrumbs. Mix the melted butter with the breadcrumbs. Pack the crumb mixture over the top and sides of the fish fillets.
Place in the oven and bake for 20 minutes, or until the fish flakes easily. (Thin fillets may take less time, very thick fillets may take longer.)
Serve the fish with lemon and parsley.
|