2162 Calorie Meal Plan

Protein
133 g
Carbs
241 g
Fat
74 g
Fiber
33 g
Breakfast burritos
  • 3 eggs
  • 2 oz (57 g) turkey sausage
  • 2 tablespoons Salsa
  • 1/4 cup Mexican Cheese
  • 2 tortillas 8’’
1 medium (5 oz / 142 g) apple
  • 3 oz (85 g) turkey or chicken breast cold cuts
  • 2 slices whole grain bread
  • 1 tablespoon lite mayo
  • lettuce (two leaves)
  • tomato (two slices)
  • dill pickle
  • 1 medium (4 oz / 142 g peeled) banana
Protein Smoothie: 1 scoop vanilla protein powder (25 g protein per scoop), water and 1 cup frozen blueberries.
Chicken stir fry (nonstick with 2 tsp olive oil)
  • 5 ounces (142 g) (raw weight) chicken breast
  • 3 sweet mini peppers
  • 1/2 cup sliced onion
  • 1 cup zucchini
  • Soy sauce, ginger, and garlic to taste.
1 cup cooked jasmine rice 4 squares dark chocolate 72% (Trader Joe’s or similar)