1140 Calorie diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1140 calorie diet plan

Example 1140 Calorie Meal Plan

102.9g Carbs 42.6g Fat 86.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 367.2 Calories \| 6.2g Carbs \| 29.2g Fat \| 19.2g Protein 1 serving Caramelized onion frittata 367.2 Calories \| 6.2g Carbs \| 29.2g Fat \| 19.2g Protein	Caramelized onion frittata scaled to 1 serving 1 1/2 extra large Egg 1/2 link, 4/lb Italian sausage 1/2 medium Onions 1 dash Salt 1 dash Pepper 3/4 tsp Coconut oil	Caramelized onion frittata Preheat oven to 350F. Whisk eggs and thinly slice the onions. Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks. Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish. While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease. Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning. While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish. Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage. Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
Lunch 371.4 Calories \| 46.6g Carbs \| 3.6g Fat \| 40.1g Protein 1 serving Mexican Cottage Cheese Salad 334.5 Calories \| 39.4g Carbs \| 3.2g Fat \| 38.9g Protein 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) Red bell pepper 36.9 Calories \| 7.2g Carbs \| 0.4g Fat \| 1.2g Protein	Mexican Cottage Cheese Salad scaled to 1 serving 1 cup, Cottage cheese 1/2 cup Salsa 1/2 cup Canned black beans 2 cup shredded Lettuce Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper	Mexican Cottage Cheese Salad Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Dinner 367.3 Calories \| 50.1g Carbs \| 9.8g Fat \| 27.3g Protein 4 oz fish Herb and Lemon Fish 263.1 Calories \| 22.8g Carbs \| 9.6g Fat \| 26.2g Protein 1 cup (151 g) Grapes 104.2 Calories \| 27.3g Carbs \| 0.2g Fat \| 1.1g Protein	Herb and Lemon Fish scaled to 4 oz fish 115 grams Tilapia 1/2 tbsp Olive oil 1/2 dash Pepper 1/2 fruit without seeds Lemons 1 clove Garlic 1 tbsp, leaves Basil 1 tbsp Parsley 1/3 cup Brown rice Grapes 151 g Grapes	Herb and Lemon Fish Preheat oven to 350°F. Cut two pieces of tin foil large enough to wrap 4oz of fish. Place each fish in the center a piece of tin foil and brush each fish with olive oil. Season with pepper and lemon zest. Squeeze juice onto the fish. Add the minced garlic and herbs on top. Wrap the fish completely. Bake for 15-20 minutes or until fish is fully cooked. Serve with 1/3 cup brown rice.

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