2154 Calorie Meal Plan

Protein
136 g
Carbs
245 g
Fat
70 g
Fiber
39 g
Blueberry Bowl
  • 1 cup frozen wild blueberries (thaw in microwave)
  • 1 cup plain low-fat Greek yogurt
  • 3/4 cup (20 g / 0.71 oz) raw oats
  • 3 teaspoons honey
1 medium apple with 2 tablespoons peanut butter
  • 4 oz (113 g) (raw weight) (1/4 pound) turkey burger (93% lean)
  • Whole grain bun
  • 1 tablespoon lite mayo (ketchup and mustard if desired)
  • 1/2 medium or 1 small avocado, lettuce, tomato, dill pickle
  • 2 Cuties Mandarin oranges
Protein smoothie: 1 scoop plant based protein powder (25 g per scoop low carb low fat), water, and 6 frozen strawberries
  • 4 ounces (113 g) (raw weight) chicken breast
  • 1 cup diced zucchini
  • 2 cups broccoli florets
  • 3 mini sweet peppers
  • Saut√© the above with cooking spray in a nonstick pan
  • 1/2 cup organic marinara sauce
  • 2 oz (57 g) (dry weight) whole grain pasta cooked
  • 4 tablespoons parmesan cheese