2300-2500 calorie meal plan (O.A.) - MealGarden

2300-2500 calorie meal plan (O.A.)

Hi Femi,

I have put together a meal plan that averages 2100 calories per day, this leaves you with room to add an additional snack or add some extra sides to meals if you are feeling hungry. I added one additional dinner recipe than you would normally do in a week, feel free to move recipes around and plan in leftovers of certain recipes. I also added in a variety of lunch recipes to give you some more ideas, feel free to just use 1 of these recipes and make enough for the whole week.

Let me know if there are any adjustments you would like me to make!

Mary Katharine Hutchinson

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Monday

Health Highlights

Breakfast

1 min

Hard Boiled Egg

15 min

Hard Boiled Egg

Snack 1

Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Banana (s)

1 medium

Lunch

HEB Cracked Pepper Caesar Chopped Salad Kit

150 gm

Chicken breast, boneless, skinless, grilled

6 oz

Dinner

Lemon Chicken Thighs

1 h

Lemon Chicken Thighs

Snack 2

Alyssa's Healthy Oatmeal Bites

Alyssa's Healthy Oatmeal Bites

3 cookie

Nuts, mixed nuts, dry roasted with peanuts, salted

0.25 cup

Tuesday

Health Highlights

Breakfast

1 min

Hard Boiled Egg

15 min

Hard Boiled Egg

Snack 1

Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

H‑E‑B Select Ingredients Multi Fit Granola with Mixed Nuts

H‑E‑B Select Ingredients Multi Fit Granola with Mixed Nuts

1 1/3 cup

Lunch

Birds Eye Steamfresh Power Blend Southwest Style

Birds Eye Steamfresh Power Blend Southwest Style

1 1 Container

Chicken breast, boneless, skinless, grilled

3 oz

Dinner

Glazed Trout with Roasted Vegetables

40 min

Glazed Trout with Roasted Vegetables

20 min

Snack 2

Banana (s)

1 medium

Central Market Smooth Peanut Butter

Central Market Smooth Peanut Butter

2 tablespoon

Wednesday

Health Highlights

Breakfast

1 min

Hard Boiled Egg

15 min

Hard Boiled Egg

Snack 1

Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Banana (s)

1 medium

Lunch

Healthy Crunchy Tuna Salad

10 min

Healthy Crunchy Tuna Salad

H-E-B Carb Sense Flour Tortillas

H-E-B Carb Sense Flour Tortillas

1 Tortilla (s)

Lettuce, romaine

2 leaf

Beanitos Original Black Bean Chips with Sea Salt

Beanitos Original Black Bean Chips with Sea Salt

1 (11 chips)

Dinner

Chimichurri Steak

20 min

Chimichurri Steak

Roasted Herb Sweet Potato Bites

35 min

Roasted Herb Sweet Potato Bites

Roasted Mushrooms, Zucchini & Eggplant

1 h

Roasted Mushrooms, Zucchini & Eggplant

Snack 2

Alyssa's Healthy Oatmeal Bites

Alyssa's Healthy Oatmeal Bites

3 cookie

Nuts, mixed nuts, dry roasted with peanuts, salted

0.25 cup

Thursday

Health Highlights

Breakfast

1 min

Hard Boiled Egg

15 min

Hard Boiled Egg

Snack 1

Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

H‑E‑B Select Ingredients Multi Fit Granola with Mixed Nuts

H‑E‑B Select Ingredients Multi Fit Granola with Mixed Nuts

1 1/3 cup

Lunch

Minute Ready to Serve Brown & Wild Rice Cups

Minute Ready to Serve Brown & Wild Rice Cups

1 cup

H‑E‑B Select Ingredients Cilantro Lime Sauce

H‑E‑B Select Ingredients Cilantro Lime Sauce

85 gm

Chicken breast, boneless, skinless

6 oz

Orange bell pepper

1 medium pepper(s)

Dinner

Cauliflower Shrimp Fried Rice

20 min

Cauliflower Shrimp Fried Rice

HEB Garden Lime Crunch Chopped Salad Kit

1.50 Cup (s)

Snack 2

Banana (s)

1 medium

Central Market Smooth Peanut Butter

Central Market Smooth Peanut Butter

2 tablespoon

Friday

Health Highlights

Breakfast

1 min

Hard Boiled Egg

15 min

Hard Boiled Egg

Snack 1

Good Culture Classic Cottage Cheese Cup

Good Culture Classic Cottage Cheese Cup

1 1 container

H‑E‑B Select Ingredients Mandarin Oranges In 100% Fruit Juice

H‑E‑B Select Ingredients Mandarin Oranges In 100% Fruit Juice

1 1 bowl

Lunch

H‑E‑B Bake Shop 100% Whole Wheat Thin Rounds

H‑E‑B Bake Shop 100% Whole Wheat Thin Rounds

1 1 roll

H‑E‑B Select Ingredients Turkey Breast Oven Roasted Shaved

H‑E‑B Select Ingredients Turkey Breast Oven Roasted Shaved

2 4 slices

Swiss cheese, low sodium

1 slice(s)

Lettuce, romaine

2 leaf

Avocado

0.33 avocado(s)

Beanitos Original Black Bean Chips with Sea Salt

Beanitos Original Black Bean Chips with Sea Salt

1 (11 chips)

Dinner

Snack 2

Alyssa's Healthy Oatmeal Bites

Alyssa's Healthy Oatmeal Bites

3 cookie

Nuts, mixed nuts, dry roasted with peanuts, salted

0.25 cup

Saturday

Health Highlights

Breakfast

Kodiak Cakes Buttermilk & Vanilla Power Waffles

76 gm

Maple syrup

1 tbsp

Egg

2 large egg

Blueberries

1 cup

Snack 1

H‑E‑B Select Ingredients Protein Almond & Peanut Chewy Bars

H‑E‑B Select Ingredients Protein Almond & Peanut Chewy Bars

1 1 bar

H-E-B Mild Cheddar Cheese Sticks

1 Stick (s)

Lunch

H-E-B Fully Cooked Lean Beef Burgers

H-E-B Fully Cooked Lean Beef Burgers

1 1 burger

Swiss cheese, low sodium

1 slice(s)

H‑E‑B Bake Shop 100% Whole Wheat Thin Rounds

H‑E‑B Bake Shop 100% Whole Wheat Thin Rounds

1 1 roll

Avocado

0.33 avocado(s)

HEB Select Ingredients Kettle Cooked Lightly Salted Potato Chips

1 14 chips

Dinner

Snack 2

Banana (s)

1 medium

Central Market Smooth Peanut Butter

Central Market Smooth Peanut Butter

2 tablespoon

Sunday

Health Highlights

Breakfast

Spinach and Bell Pepper Omelette

15 min

Spinach and Bell Pepper Omelette

Grapefruit (pink or red)

1 grapefruit

Snack 1

H‑E‑B Select Ingredients Protein Almond & Peanut Chewy Bars

H‑E‑B Select Ingredients Protein Almond & Peanut Chewy Bars

1 1 bar

H-E-B Mild Cheddar Cheese Sticks

1 Stick (s)

Lunch

Chicken and Veggie Quesadillas

25 min

Chicken and Veggie Quesadillas

Dinner

Honey Garlic Sheet Pan Meal

55 min

Honey Garlic Sheet Pan Meal

Snack 2

Lily's Dark Chocolate Peanut Butter Cups

1 2 pieces

MS, RD, LD

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