Question

can you provide a diet for a woman who needs to consume 2988 calories per day?

she is 21 years old

165 lb

highly active

high-level athlete

and she is looking to optimize with nutrition

Answer 1

Below is a diet plan for a highly active 21 years old athlete woman who weighs 165 lb and needs to consume 2988 calories per day.

DAYS	BREAKFAST	LUNCH	SNACKS	DINNER	CALORIES
Monday	1 cup of vegetables Fig Egg Toast 2 slice whole-grain bread 1 big banana low-fat milk 1 small avocado 2 large eggs 1 scoop of plant-based protein powder	2 cups of Vegetable Soup 2 diagonal slices baguette (1/4 inch thick) whole-wheat 3 Tbsp. shredded Cheddar cheese 2 medium pear	4table spoons. hummus with 8 baby carrots 1 cup sliced cucumber	Salmon 1 cup of brown rice 1 1/2 Tbsp. walnuts Vinaigrette 2 cup of legumes and sprouts 1 cup of vegetables 1 banana	2986
Tuesday	2 cups of oats with dry fruits 1/2 bowl of nuts 1 tablespoon of flax seeds 2 spoons of dried cherries 1 scoop of plant-based protein powder	1 whole-wheat tortilla 1 cup of grilled red peppers 7 slices of grilled zucchini 3 ounces of fresh mozzarella	8 dried apricots 8 walnut halves	2 cups of Delicata Squash & Tofu Curry 1 cup of brown rice 1 oz of yogurt	2986
Wednesday	2 eggs 2 cup of spinach 1/2 cup of mushrooms 1/4 cup of broccoli 1 cup of sweet potatoes 1 scoop of plant-based protein powder oatmeal 1 serving	1 whole-wheat pita 5 ounces of canned tuna chopped red onion and celery 1 avocado yogurt	2 tomatoes grapes sprouts 1 cup	5 ounces of baked salmon 2 tablespoons olive oil 1/2 cup cooked white rice 1 cup of roasted asparagus 2 cup of roasted eggplant	2987
Thursday	oats 1 cup 1/2 cup Maple-Nut Granola 1 cup nonfat plain Greek yogurt 1/2 cup raspberry 1 medium orange	2 avocado 5 ounces of canned tuna 1/2 cup of cherry tomatoes 3 slices of bread wheat 2 cups of mixed greens	1 cup of unsweetened, non-dairy milk 1 cup of spinach 1 scoop of plant-based protein powder 1 cup of frozen blueberries 1 tablespoon of hemp seeds	5 ounces of chicken 2 cups of broccoli 1 cup of cooked brown rice fresh garlic and ginger 1 tablespoon of soy sauce	2987
Friday	7 ounces (200 grams) of plain Greek yogurt 1 cup of fresh blueberries 1/2 cup of sliced strawberries 1/4 cup of granola low-fat milk with 1 scoop plant-based protein powder	2 cups mixed greens 4 oz. cooked chicken breast 1/2 medium red bell pepper, sliced 1/4 cup grated carrots 2 Tbsp. unsalted dry-roasted almonds 2 Tbsp.Carrot-Ginger Vinaigrette Veggies salad 1 medium orange	sprouts 2 cups nuts 1 cup	2 1/4 cups of Warm Lentil Salad with Sausage & Apple 2/3 cup Quick Beetroot Salad 2 diagonal slices baguette whole-wheat Top baguette with 1 tsp. butter	2986
Saturday	2 cups all-bran cereal 1 cup skim milk 1 medium banana 2 Tbsp. unsalted dry-roasted almonds 1 scoop of plant-based protein powder	1 cup of cooked rice noodles 5 ounces of tofu 1/2 cup of peas 2 teaspoons soy sauce 2 teaspoons of honey juice of 1/2 lime	2 protein bars Low-fat milk	4 corn tortillas 6 ounces of grilled cod 2 avocado 2 tablespoons of pico de gallo 1 cup veggies	2988
Sunday	1 scoop of plant-based protein powder 2 Oatmeal Pancakes. 1 Egg Burrito 2 Apple 1 cup of sprouts	2 tablespoons of pesto 1 cup of whole-wheat penne 8 ounces of shrimp 1 cup of veggies 1 tablespoon of grated Parmesan cheese	One tablespoon of raisins One tablespoon of chopped almonds One tablespoon of chopped walnuts	2 serving Sheet-Pan Chicken Fajita Bowls 1 cup cooked brown rice 1 bowl veggies 1 banana	2985

Drink plenty of water.

Avoid:

• Added sugars:
• Fast food
• Processed and refined carbs
• Fried foods
• Sodas and sugar-sweetened beverages

Include:

• Whole grains
• Fruits
• Non-starchy vegetables
• Starchy vegetables
• Dairy products
• Lean meats
• Nuts, nut butter, and seeds
• Fish and seafood
• Legumes
• Eggs
• Plant-based protein
• Healthy fats
• Spices and herbs