3290 Calorie diet and meal plan
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Example 3290 calorie
diet plan
Example 3290 Calorie Meal Plan
361.6g Carbs
125.7g Fat
215.1g Protein
Breakfast
1122.8 Calories |
108.7g Carbs |
45.8g Fat |
81.8g Protein
2
serving
Chocolate peanut protein shake
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Chocolate peanut protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup
Reduced fat milk
4 tbsp
Peanut butter
2 medium
Banana
Strawberries
144
g
Strawberries
|
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.
|
Lunch
1071.6 Calories |
119.1g Carbs |
28.5g Fat |
97.7g Protein
1
bowl
Fruit salad
695.3 Calories |
76.7g Carbs |
26.1g Fat |
48.8g Protein
2
serving
Yogurt & Cantaloupe
376.3 Calories |
42.5g Carbs |
2.4g Fat |
48.9g Protein
|
Fruit salad
scaled to 1 bowl
385 grams
Cottage cheese
151 grams
Grapes
175 grams
Apples
28 1/3 grams
Walnuts
2 tsp
Cinnamon
Yogurt & Cantaloupe
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, cubes
Melons
|
Fruit salad
Core and chop up apples into 1" chunks, keeping skin on, combine all ingredients and stir.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
|
Dinner
1106.9 Calories |
133.8g Carbs |
51.3g Fat |
35.6g Protein
1
serving
Greek Spaghetti
687.4 Calories |
85.9g Carbs |
26.5g Fat |
25.4g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
2
serving
Bev's Sauteed Yellow Squash
319.5 Calories |
24.8g Carbs |
24.2g Fat |
8.0g Protein
|
Greek Spaghetti
scaled to 1 serving
1 1/2 tbsp
Butter
4 oz
Spaghetti
1/8 tsp
Salt
1/4 tsp, ground
Oregano
1/4 cup, grated
Parmesan cheese
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
Bev's Sauteed Yellow Squash
scaled to 2 serving
3 medium
Squash
1 tbsp
Butter
1/2 medium
Onions
|
Greek Spaghetti
Preheat oven to 250 degrees F (120 degrees C).
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a medium skillet over medium heat, melt butter with salt and cook until just brown. Remove from heat and toss with pasta, cheese and oregano. Pour into a 7x11 inch baking dish.
Bake in preheated oven 10 to 15 minutes, until hot and bubbly.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
|