2 Day Meal Plan

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Breakfast



2 Scrambled Eggs (182 cal, 12g protein, 13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal, 0g protein, 0g fat, 2g carb)



1 piece whole-wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 Tbsp. jam (56 cal, 0g protein, 0g fat, 13g carb)



1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb)



1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal, 3.3g protein, 2g fat, 5g carb)



AM Snack



1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb)



1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb) served with 1/4 avocado and 1/4 cup plain low fat Greek yogurt mashed with garlic, salt and pepper for dipping (84 cal, 3g protein, 6g fat, 8g carb)



Lunch



4 oz. grilled chicken (184 cal, 25g protein, 3g fat, 0 carb)



1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb)



1/2 cup steamed spinach w/ salt and pepper (21 cal, 3g protein, 0g fat, 3g carb)



1/2 cup brown rice, steamed (109 cal, 2g protein, 1g fat, 23g carb)



PM Snack



1 oz. roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb)



1/2 cup fat-free vanilla yogurt w/ low cal sweetener (43 cal, 4g protein, 0g fat, 7g carb)



Dinner



4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb)



1/2 cup whole-wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb)



1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb)



1/2 cup sautéed red peppers and onions w/ 1 Tbsp. organic olive oil (195 cal, 2g protein, 13g fat, 16g carb)



1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb)



Dessert



1 oz. chocolates (174 cal, 2g protein, 11.5g fat, 16g carb)



1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)



1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb



Breakfast



1 cup devoid of fat vanilla yogurt w/ low cal sweetener (86 cal, 8g protein, 0g fat, 14g carb)



1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)



1 slice whole-wheat toast (76 cal, 4g protein, 1g fat, 13g carb) w/ 1 Tbsp. Almond butter (98 cal, 3g protein, 9g fat, 3g carb)



1 cup orange juice (112 cal, 0.5g fat, 2g protein, 26g carb)



AM Snack



1 medium apple (95 cal, 0.5g protein, 0g fat, 25g carb)



1/2 cup 2% milk some kinds of cheese (97 cal, 13g protein, 3g fat, 4g carb)



Lunch



1/2 cup light tuna, canned in water (97 cal, 0g protein, 1g fat, 0g carb) w/ 2 Tbsp. light mayo (97 cal, 0g protein, 10g fat, 2.5g carb) and w/ 2 Tbsp. chopped tomato and a couple of Tbsp. capers (8 cal, 0g protein, 0g fat, 1.5g carb)



16 Wheat Thin crackers (129 cal, 3g protein, 4g fat, 20g carb)



1 medium orange (69 cal, 1g protein, 0g fat, 17.5g carb)



1/2 cup steamed asparagus or about 8-10 small spears (20 cal, 2g protein, 0g fat, 4g carb)



PM Snack



1/3 cup pistachios inside the shell (229 cal, 8.5g protein, 18g fat, 11.5g carb)



1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb)



Dinner



4 oz. 95% lean ground beef (141 cal, 22g protein, 5g fat, 0g carb) cooked in a very non-stick skillet with salt/pepper to taste; served with 1/4 sliced avocado (56cal, 1g protein, 5g fat, 3g carb); 2 Tbsp. salsa (8 cal, 0g protein, 0g fat, 2g carb); 2 whole-wheat tortillas (216 cal, 8g protein, 1g fat, 60g carb)



1 cup green beans (44 cal, 2g protein, 0g fat, 10g carb) with 1/2 Tbsp. organic olive oil (60 cal, 0g protein, 6g fat, 0g carb)



Dessert



1 cup free of fat chocolate pudding (186 cal, 4g protein, 0g fat, 42g carb)



In order to reduce this meal plan to a single,580 calories for the weight loss regimen, you may easily cut the PM snack of pistachios by 50 %, remove one of the whole-wheat tortillas with dinner, and skip the dessert.

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