1440 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 1440 calorie diet plan

Example 1440 Calorie Meal Plan

107.3g Carbs 50.9g Fat 132.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 447.5 Calories \| 44.5g Carbs \| 4.8g Fat \| 55.7g Protein 1 serving Oatmeal Cottage Cheese Pancakes 305.9 Calories \| 35.9g Carbs \| 3.9g Fat \| 31.3g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	Oatmeal Cottage Cheese Pancakes scaled to 1 serving 1/2 cup Oatmeal 1/2 cup, Cottage cheese 1 tsp Vanilla extract 4 large Egg white Nonfat greek yogurt 240 g Nonfat greek yogurt	Oatmeal Cottage Cheese Pancakes Blend all ingredients in blender. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time. Top with your favorite pancake topping!
Lunch 445.2 Calories \| 54.9g Carbs \| 20.4g Fat \| 16.8g Protein 1 pocket Hummus Pocket Sandwich 445.2 Calories \| 54.9g Carbs \| 20.4g Fat \| 16.8g Protein	Hummus Pocket Sandwich scaled to 1 pocket 3 cherry tomato Cherry tomatoes 1 pita, large Pita bread 1/2 cup Hummus 1/4 cup Alfalfa sprouts 1/2 tbsp Olive oil	Hummus Pocket Sandwich Rinse cherry tomatoes and cut into halves. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Dinner 504.9 Calories \| 7.9g Carbs \| 25.7g Fat \| 60.2g Protein 1 serving Tuna Steak au Poivre 326.8 Calories \| 3.1g Carbs \| 8.3g Fat \| 57.1g Protein 1 serving Easy Fried Spinach 178.1 Calories \| 4.8g Carbs \| 17.4g Fat \| 3.1g Protein	Tuna Steak au Poivre scaled to 1 serving 3/4 tbsp Soy sauce 5/8 tsp Peppercorn 1/2 tbsp Vegetable oil 1/8 tsp Ginger 8 oz, boneless Tuna 1/8 tsp Sugar 3/4 tsp Lime juice 1/4 tsp Coriander seed 1/4 medium Scallions 1/2 tbsp Water Easy Fried Spinach scaled to 1 serving 2/3 tbsp Vegetable oil 2/3 tbsp Butter 1/3 package Spinach 1 1/3 cloves, minced Garlic	Tuna Steak au Poivre Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick. Stir together soy sauce, water, lime juice, ginger, sugar, and scallion. Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare. Serve with dipping sauce. Easy Fried Spinach Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.

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