2000+ Calorie Diet
Breakfast
Overnight oats: 625 calories - 1 cup of oats, 1 cup of coconut milk and ½ cup berries Breakfast hash with eggs: 300 calories - 2 eggs (150 cal), potatoes, onions, mushrooms, peppers sautéed served with egg on top.
Breakfast oat bars: 550 calories – (see recipe for oat bars)
Snack
Protein balls: 200 calories – see recipes Shake: 180 calories (based on Juice plus shake with 8 oz of almond milk) Mixed nuts: 400 calories in ½ cup Peanut butter/ ½ an apple : 150 calories based on 1 tablespoon peanut butter Veggies and hummus: 170 calories - 1 cup veggies, 4 tablespoons of hummus
(add 100 calories of fruit to a meal or snack to increase calories – 1 apple, 28 grapes, 1 cup blueberries, etc)
Lunch Quinoa salad : 279 calories (add ½ an avocado for 160 extra calories) Veggie wrap: 360 calories – spinach wrap, 2 tblsp hummus, ½ avocado, veggies Garbanzo bean tacos: 300 calories – 2 corn tortillas, seasoned garbanzo beans, salsa, veggies (add ½ an avocado for an extra 160 calories) Mung bean soup: 400 calories Cobb salad with avocado: 480 calories (2 cups salad with ½ avocado)
Dinner Taco soup: 278 calories – taco soup with ½ cup tortilla chips Chicken, 1 cup broccoli, Small baked potato: 315 calories Indian Butter Chicken: 570 calories
(cook with one tablespoon of olive oil to add 120 calories to a meal)