2234 Calorie Meal Plan

Meal plan outline:

  • Breakfast: Bagel Egg Sandwich
  • Snack: Almond butter and jelly sandwich, milk, and a banana
  • Lunch: Slow cooker chicken burrito
  • Snack: Greek yogurt with frozen berries
  • Dinner: Air-fried salmon with baked sweet potato and steamed green beans

Daily Total Calorie and Macronutrient

  • Calories: 2234
  • Protein: 174 g
  • Carbohydrates: 283 g
  • Fat: 53 g
  • Friber: 43 g

Breakfast: Bagel Egg Sandwich

Bagel Egg Sandwich

Servings: 12

Ingredients

  • Bagel 12
  • Eggs 12
  • Turkey Bacon 1 packet
  • Swiss Cheese, Low Fat, 12 oz (slices)
  • Spinach 3 cups
  • Tomato 1 sliced

Directions:

Meal prep direction: (Otherwise, cook a single portion)

  1. Cook the eggs: Heat the oven to 350 degrees. In a bowl, whisk together the whole eggs. On a large cooking sheet, add the egg mixture to the oven for 15-20 min. Set aside.
  2. Cook the turkey bacon: Add the turkey bacon to a separate baking sheet and cook at 350 for 10-15 min.
  3. Assemble the sandwich: Each morning, Toast the whole-grain bagel. On the bottom half, place the cooked egg, followed by the turkey bacon slices. Add a slice of low-fat Swiss cheese on top layer on the spinach and tomato slices.

Calories and Macronutrients

  • Calories: 509
  • Protein: 46 g
  • Carbohydrates: 44 g
  • Fat: 17 g

Mid-morning snack: Peanut Butter and Jelly Sandwich, Milk and Banana

Peanut butter and jelly sandwich with milk and banana

1 serving

Ingredients

  • 2 slices of whole-grain bread
  • 1 tbsp jelly
  • 1 tbsp peanut butter
  • 8 oz fat-free milk
  • 1 medium banana

Instructions

  1. Make a peanut butter and jelly sandwich serving with a glass of fat-free milk and a medium banana

Calories and Macronutrients

  • Calories: 526
  • Protein: 20 g
  • Carbohydrates: 95 g
  • Fats: 11 g

Lunch: Crockpot Chicken Burrito

Servings: 12

Ingredients:

  • Chicken breast – 3 pounds
  • Black beans – 2 cans
  • Corn – 1 can
  • Garlic 3-2 cloves
  • 1 packet of taco seasoning
  • 2 red bell peppers
  • Salasa – 1, 10 oz jar
  • Rice – 1 cup
  • Chicken broth (low sodium) – 1 cup
  • Shredded cheese (Low fat) – 12 oz

Directions:

  1. Start by trimming any excess fat off your chicken breasts, then cut them in half for even cooking.
  2. Place the halved chicken breasts in a single layer at the bottom of your slow cooker.
  3. Drain and rinse your black beans. Add the black beans, rice, and chicken broth into the slow cooker, along with any other ingredients.
  4. Give the mixture a quick stir to combine the spices and ingredients, ensuring the chicken breasts remain submerged in the liquid.
  5. Cover the slow cooker and set it to cook on low heat for 7-8 hours or on high heat for 4-5 hours.
  6. Once the cooking time is complete, use two forks to shred the cooked chicken into smaller pieces, making sure to mix it well with the rice and beans.

Calories and Macronutrients

  • Calories: 551
  • Protein: 57 g
  • Carbohydrates: 55 g
  • Fat: 12 g

Afternoon Snack: greek yogurt and mixed berries

1 serving

Ingredients:

  • 152 g of fresh strawberries or mixed berries
  • 200 g of Dannon Oikos, Triple 0 Greek Yogurt

Directions:

  1. Mix the strawberries or berries with the Greek yogurt.

Calories and Macronutrients

  • Calories: 200
  • Protein: 22 g
  • Carbohydrates: g
  • Fat: 13 g

Dinner: Air-fried salmon with baked potato and steamed green beans

Salmon Potato and Green Beans

1 serving: 1 portion of salmon, 180-200 g of sweet potato, and 1 cup of cooked green beans

Ingredients:

Salmon

  • Salmon Atlantic Farmed Cooked – 113.4 g
  • McCormick seasoning cajun Perfect Pinch – 0.6 g (1 Teaspoon)

Sweet potato

  • Sweet potato (2200g) ~5 pounds 
  • Onion Powder 1 tbsp 
  • Cumin 1 tsp 
  • Chili powder 1 tbsp 
  • Cumin 1 tsp 
  • Garlic powder 1 tbsp 

Salmon Directions:

  • Season both salmon and shrimp with seasoning. 
  • Air-fry for 17 minutes on 325-350 degrees. 

Sweet Potato Instructions:

(batch prep this on Sunday or Monday)

  1. Preheat the oven to 400 degrees F. Peel and cube the potatoes into 1/2-inch pieces.
  2. Add to your largest sheet pan (I use two sheet pans) and add the olive oil, salt, pepper, chili powder, paprika, cumin, and garlic powder on top.
  3. Toss to coat all the potatoes and then spread out to arrange in an even layer.
  4. You don’t want any potatoes overlapping, or you’ll end up with steamed potatoes instead of roasted potatoes.
  5. Flip every 10 minutes, cooking for 20-25 minutes. (I flip every 15 minutes and bake for around 30-40 minutes)
  6. Steam your veggies when you are ready to eat dinner.

Calories and Macronutrients

  • Calories: 403
  • Protein: 27 g
  • Carbohydrates: 11 g
  • Fat: 13 g

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.