3160 Calorie diet and meal plan
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Example 3160 calorie
diet plan
Example 3160 Calorie Meal Plan
279.3g Carbs
126.7g Fat
231.6g Protein
Breakfast
1008.3 Calories |
67.2g Carbs |
67.9g Fat |
34.8g Protein
2
serving
Fried Irish Cabbage with Bacon
712.0 Calories |
15.3g Carbs |
65.1g Fat |
17.3g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Fried Irish Cabbage with Bacon
scaled to 2 serving
1/3 package
Bacon
1 1/3 tbsp
Bacon fat
1/3 head, small
Cabbage
1/3 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
Natural granola with raisins
41
g
Natural granola with raisins
|
Fried Irish Cabbage with Bacon
Cook bacon in a deep skillet over medium heat until crisp, 5 to 7 minutes. Remove bacon from skillet and drain on a paper towel-lined plate. Reserve 1/4 cup drippings in skillet.
Cook and stir cabbage in hot bacon drippings over medium heat until cabbage wilts, 5 to 7 minutes.
Crumble bacon over cabbage. Stir and simmer until bacon is warmed, 2 to 3 minutes. Season with black pepper.
|
Lunch
1059.4 Calories |
133.7g Carbs |
29.3g Fat |
76.4g Protein
1
shake
1000 Calorie Shake
955.2 Calories |
106.3g Carbs |
29.1g Fat |
75.3g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
1000 Calorie Shake
scaled to 1 shake
2 tbsp
Peanut butter
1 cup
Reduced fat milk
1 cup
Quick oats
1 medium
Banana
2 scoop
Whey protein powder
Grapes
151
g
Grapes
|
1000 Calorie Shake
Blend all ingredients in blender on high speed.
|
Dinner
1048.9 Calories |
78.5g Carbs |
29.5g Fat |
120.3g Protein
2
serving
Tuna Patties
670.4 Calories |
42.7g Carbs |
16.6g Fat |
85.9g Protein
12
spears
Roasted asparagus
137.5 Calories |
9.3g Carbs |
10.4g Fat |
5.3g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Tuna Patties
scaled to 2 serving
1/2 tsp
Garlic powder
2 dash
Salt
2 tbsp chopped
Onions
2 can
Tuna
1/2 cup
Bread crumbs
2 extra large
Egg
Roasted asparagus
scaled to 12 spears
12 spear, large
Asparagus
1/4 tsp
Salt
3/4 tbsp
Olive oil
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|