🥚🍳Daily Diet Plan with Eggs

Daily Macro Targets:

• Calories: ~1,600–1,800/day
• Protein: ~100–120g/day
• Carbs: ~150–200g/day
• Fats: ~50–60g/day

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🍽️ Meal Plan

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Breakfast:

Egg & Vegetable Scramble + Whole Wheat Toast

• Ingredients:
  • 3 large eggs
  • 1/2 cup spinach
  • 1/4 cup bell peppers, chopped
  • 1 slice whole wheat toast
  • 1 tsp olive oil
• Instructions: Scramble eggs with spinach and bell peppers in olive oil. Serve with a slice of whole wheat toast.
• Macros: ~350 Calories | Protein: 20g | Carbs: 20g | Fats: 18g

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Mid-Morning Snack:

Boiled Eggs + Apple

• 2 boiled eggs
• 1 medium apple
• Macros: ~250 Calories | Protein: 14g | Carbs: 20g | Fats: 10g

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Lunch:

Grilled Eggplant & Chickpea Salad with Eggs

• Ingredients:
  • 1 cup cooked chickpeas
  • 1 medium grilled eggplant
  • 1 hardboiled egg (sliced)
  • Cherry tomatoes, cucumber, and mixed greens
  • 1 tsp olive oil + balsamic vinegar dressing
• Instructions: Combine chickpeas, grilled eggplant, salad veggies, and the hardboiled egg. Drizzle with olive oil and balsamic vinegar.
• Macros: ~450 Calories | Protein: 30g | Carbs: 35g | Fats: 12g

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Afternoon Snack:

Egg Muffins + Mixed Berries

• Ingredients:
  • 2 eggs
  • Spinach, tomatoes, and bell peppers (in small amounts)
  • 1/2 cup mixed berries
• Instructions: Make mini egg muffins by mixing eggs, spinach, and veggies, baking them for ~15 minutes at 375°F. Pair with a handful of mixed berries.
• Macros: ~200 Calories | Protein: 15g | Carbs: 15g | Fats: 8g

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Dinner:

Baked Sweet Potato & Scrambled Eggs with Veggies

• Ingredients:
  • 1 large baked sweet potato
  • 3 eggs scrambled with zucchini, carrots, and green beans
  • 1 tsp olive oil
• Instructions: Bake sweet potato and prepare a scrambled egg mix with olive oil and your choice of vegetables.
• Macros: ~400 Calories | Protein: 30g | Carbs: 40g | Fats: 10g

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🍏 Daily Totals:

Meal	Calories	Protein (g)	Carbs (g)	Fats (g)
Breakfast	350	20	20	18
Mid-Morning Snack	250	14	20	10
Lunch	450	30	35	12
Afternoon Snack	200	15	15	8
Dinner	400	30	40	10
Total	1,650	120g	130g	58g

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✅ Notes:

1. Eggs are versatile, nutritious, and rich in protein. They can be boiled, scrambled, baked, or poached.
2. Adjust portion sizes based on individual calorie needs.
3. Swap veggies and fruits to keep meals exciting and diverse.

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This egg-based diet offers variety and flexibility while supporting muscle recovery, energy needs, and overall fitness goals.  🍳💪