2000 Calorie Fast Cooking J. Floyd

This meal plan provides an average of 2000 calories per day, 156g protein, 76 g fat, and 180g carbohydrates.

Your calorie goal is 2150, so this allows some flexibility. If needed some great additions would be: more fruit, larger servings of lean protein.

 


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 Advanced Preparations

Monday

Health Highlights

Protein

Egg

3 large egg
Hill Country Fare Liquid Egg White

Hill Country Fare Liquid Egg White

3 3 tbsp

Baby spinach

1 cup
H‑E‑B Mild Turkey Breakfast Sausage

H‑E‑B Mild Turkey Breakfast Sausage

1 2 oz pan fried
H-E-B High Fiber Instant Oatmeal - Maple Brown Sugar

H-E-B High Fiber Instant Oatmeal - Maple Brown Sugar

1 1 packet

1st meal

H-E-B Fully Cooked Lean Beef Burgers

H-E-B Fully Cooked Lean Beef Burgers

2 1 burger
H‑E‑B 100% Whole Wheat Hamburger Buns

H‑E‑B 100% Whole Wheat Hamburger Buns

1 1 bun
H‑E‑B Reduced Fat Colby & Monterey Jack Thin Sliced Cheese

H‑E‑B Reduced Fat Colby & Monterey Jack Thin Sliced Cheese

1 1 slice

Avocado

0.50 avocado(s)
Fresh Cucumber In A Bowl, Large

Fresh Cucumber In A Bowl, Large

1 1 cup

Protein

H-E-B Vanilla Greek Yogurt

H-E-B Vanilla Greek Yogurt

5.30 oz

Clementine

1 clementine(s)
Bear Naked Granola Honey Almond

Bear Naked Granola Honey Almond

1 1/4 cup

2nd meal

Barilla ProteinPlus Spaghetti

Barilla ProteinPlus Spaghetti

1 2 oz
H‑E‑B Select Ingredients Fully Cooked Italian Style Turkey Meatballs

H‑E‑B Select Ingredients Fully Cooked Italian Style Turkey Meatballs

1 6 meatballs
H-E-B Select Ingredients Healthy Marinara Pasta Sauce

H-E-B Select Ingredients Healthy Marinara Pasta Sauce

4 oz
Broccoli florets

Broccoli florets

1 cup

Tuesday

Health Highlights

Protein

Egg

3 large egg
Hill Country Fare Liquid Egg White

Hill Country Fare Liquid Egg White

3 3 tbsp

Baby spinach

1 cup
H‑E‑B Mild Turkey Breakfast Sausage

H‑E‑B Mild Turkey Breakfast Sausage

1 2 oz pan fried
H-E-B High Fiber Instant Oatmeal - Maple Brown Sugar

H-E-B High Fiber Instant Oatmeal - Maple Brown Sugar

1 1 packet

1st meal

Tortilla- Spinach & Herb

Tortilla- Spinach & Herb

2 1 tortilla

HEB Southwest Chopped Salad Kit

2 Cup (s)

Chicken thighs, boneless, skinless

2 thigh(s)

Protein

Nick's Keto Swedish-Style 15g Protein Snack Bar - Peanöt Choklad

Nick's Keto Swedish-Style 15g Protein Snack Bar - Peanöt Choklad

1 1 bar
H-E-B Vanilla Greek Yogurt

H-E-B Vanilla Greek Yogurt

5.30 oz

2nd meal

Beef, ground, lean

5 oz

Taco seasoning mix, McCormick

2 tsp
Minute Ready to Serve Brown & Wild Rice

Minute Ready to Serve Brown & Wild Rice

1 1 cup
H‑E‑B Fresh Cut Fajita Vegetables - Texas Blend

H‑E‑B Fresh Cut Fajita Vegetables - Texas Blend

1 1 cup

Avocado

0.25 avocado(s)

Wednesday

Health Highlights

Protein

H-E-B Protein Nutritional Shake Vanilla

1 1 unit

Apple

1 medium

H-E-B Lightly Salted Roasted Almonds 100 Calorie Packs

1 1 pack

1st meal

Beef, ground, lean

5 oz

Taco seasoning mix, McCormick

2 tsp
Minute Ready to Serve Brown & Wild Rice

Minute Ready to Serve Brown & Wild Rice

1 1 cup
H‑E‑B Fresh Cut Fajita Vegetables - Texas Blend

H‑E‑B Fresh Cut Fajita Vegetables - Texas Blend

1 1 cup

Avocado

0.50 avocado(s)
Quest Nacho Cheese Tortilla Style Protein Chips

Quest Nacho Cheese Tortilla Style Protein Chips

1 Bag(s)

Protein

Chobani Complete Strawberry Cream Greek Yogurt Drink

Chobani Complete Strawberry Cream Greek Yogurt Drink

10 oz
H‑E‑B Select Ingredients Sweet & Salty Peanut Granola Bars

H‑E‑B Select Ingredients Sweet & Salty Peanut Granola Bars

1 1 bar

2nd meal

ahi tuna

5 oz
H‑E‑B Frozen Riced Veggie Original Cauliflower Rice

H‑E‑B Frozen Riced Veggie Original Cauliflower Rice

1 3/4 cup

H-E-B Steamable Whole Grain Brown Rice

0.50 Cup (s)
H‑E‑B Frozen Steamable Shelled Edamame Soybean

H‑E‑B Frozen Steamable Shelled Edamame Soybean

0.50 1/2 CUP
Ahi Tuna Steak Bowls

Thursday

Health Highlights

Protein

H-E-B Protein Nutritional Shake Vanilla

1 1 unit

Apple

1 medium

H-E-B Lightly Salted Roasted Almonds 100 Calorie Packs

1 1 pack

1st meal

H-E-B Meal Simple Peppercorn Turkey and Pesto Jack Cheese Sandwich

H-E-B Meal Simple Peppercorn Turkey and Pesto Jack Cheese Sandwich

1 Sandwich

H-E-B Roasted Red Pepper Hummus

4 oz
Fresh Cucumber In A Bowl, Large

Fresh Cucumber In A Bowl, Large

1 1 cup
Quest Nacho Cheese Tortilla Style Protein Chips

Quest Nacho Cheese Tortilla Style Protein Chips

1 Bag(s)

Protein

H-E-B Vanilla Greek Yogurt

H-E-B Vanilla Greek Yogurt

5.30 oz

Clementine

1 clementine(s)
Bear Naked Granola Honey Almond

Bear Naked Granola Honey Almond

1 1/4 cup

2nd meal

Ground Turkey

Ground Turkey

5 oz
Power Slaw

Power Slaw

1 1.5 cups
Central Market Quick Heat White & Red Quinoa

Central Market Quick Heat White & Red Quinoa

1 1 cup

Buffalo Sauce

1 tbsp
Turkey Buffalo Bowl

Friday

Health Highlights

Protein

H-E-B Protein Nutritional Shake Vanilla

1 1 unit

Apple

1 medium

H-E-B Lightly Salted Roasted Almonds 100 Calorie Packs

1 1 pack

1st meal

H-E-B Meal Simple Chicken Cobb Salad with Blue Cheese Dressing

H-E-B Meal Simple Chicken Cobb Salad with Blue Cheese Dressing

1 1 container
Minute Ready to Serve Brown & Wild Rice

Minute Ready to Serve Brown & Wild Rice

1 1 cup

Protein

Chobani Complete Strawberry Cream Greek Yogurt Drink

Chobani Complete Strawberry Cream Greek Yogurt Drink

10 oz
H‑E‑B Select Ingredients Sweet & Salty Peanut Granola Bars

H‑E‑B Select Ingredients Sweet & Salty Peanut Granola Bars

1 1 bar

2nd meal

Chicken breast, boneless, skinless, grilled

5 oz
Mango Pico De Gallo

Mango Pico De Gallo

1 oz

H-E-B Steamable Whole Grain Brown Rice

0.50 Cup (s)
H‑E‑B Frozen Riced Veggie Original Cauliflower Rice

H‑E‑B Frozen Riced Veggie Original Cauliflower Rice

1 3/4 cup

Saturday

Health Highlights

Protein

H-E-B Protein Nutritional Shake Vanilla

1 1 unit

Apple

1 medium

H-E-B Lightly Salted Roasted Almonds 100 Calorie Packs

1 1 pack

1st meal

Meal Simple by H‑E‑B White Meat Shredded Rotisserie Chicken - Large (Sold Cold)

Meal Simple by H‑E‑B White Meat Shredded Rotisserie Chicken - Large (Sold Cold)

2 3 oz

HEB Tuscan Herb Chopped Salad Kit

2 Cup (s)
Central Market Quick Heat White & Red Quinoa

Central Market Quick Heat White & Red Quinoa

1 1 cup

Protein

Nick's Keto Swedish-Style 15g Protein Snack Bar - Peanöt Choklad

Nick's Keto Swedish-Style 15g Protein Snack Bar - Peanöt Choklad

1 1 bar
H-E-B Vanilla Greek Yogurt

H-E-B Vanilla Greek Yogurt

5.30 oz

2nd meal

Pizza and Salad
H-E_B Whole Wheat Ultra Thin and Crispy 7 inch Pizza Crust

H-E_B Whole Wheat Ultra Thin and Crispy 7 inch Pizza Crust

1 1 crust
H-E-B Select Ingredients Healthy Marinara Pasta Sauce

H-E-B Select Ingredients Healthy Marinara Pasta Sauce

62 gm

HEB Turkey Pepperoni

28 gm
H‑E‑B Reduced Fat Low Moisture Part-Skim Mozzarella Shredded Cheese

H‑E‑B Reduced Fat Low Moisture Part-Skim Mozzarella Shredded Cheese

1 1/4 cup
H‑E‑B Chopped Salad Base - Sweet Garden Crunch

H‑E‑B Chopped Salad Base - Sweet Garden Crunch

2 1 cup

Sunday

Health Highlights

Protein

H-E-B Protein Nutritional Shake Vanilla

1 1 unit

Apple

1 medium

H-E-B Lightly Salted Roasted Almonds 100 Calorie Packs

1 1 pack

1st meal

H‑E‑B Meal Simple Tuna Salad Sandwich

H‑E‑B Meal Simple Tuna Salad Sandwich

1 1 Sandwich

H-E-B Roasted Red Pepper Hummus

4 oz
Fresh Cucumber In A Bowl, Large

Fresh Cucumber In A Bowl, Large

1 1 cup

Protein

Chobani Complete Strawberry Cream Greek Yogurt Drink

Chobani Complete Strawberry Cream Greek Yogurt Drink

10 oz
H‑E‑B Select Ingredients Sweet & Salty Peanut Granola Bars

H‑E‑B Select Ingredients Sweet & Salty Peanut Granola Bars

1 1 bar

2nd meal

Pasta, Penne, dry

4 oz

H-E-B Creamy Poblano Pasta Sauce

62 gm

Spinach

1 bunch

Chicken breast, boneless, skinless, grilled

5 oz


Clarissa Reel
Clarissa Reel
MS, RD, LD

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