1640 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 1640 calorie diet plan

Example 1640 Calorie Meal Plan

144.3g Carbs 66.6g Fat 121.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 527.5 Calories \| 93.0g Carbs \| 11.5g Fat \| 22.8g Protein 1 serving Apple Cinnamon Oatmeal Frittata 432.9 Calories \| 67.9g Carbs \| 11.2g Fat \| 22.4g Protein 1 medium (3" dia) (182 g) Apples 94.6 Calories \| 25.1g Carbs \| 0.3g Fat \| 0.5g Protein	Apple Cinnamon Oatmeal Frittata scaled to 1 serving 4 large Egg white 1/2 cup Oatmeal 4 ring Apples, dried 1 tsp Cinnamon 10 grams Almonds 13 grams Raisins 1 tsp Vegetable oil 57 grams Applesauce Apples 1 medium (3" dia) Apples	Apple Cinnamon Oatmeal Frittata Spray a shallow microwave-safe bowl with canola oil for 1 second. Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon. Cover with plastic wraps, venting one side, and microwave on High for 3 to 4 minutes until egg whites are firm. (Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
Lunch 501.9 Calories \| 26.1g Carbs \| 32.9g Fat \| 33.2g Protein 1 serving Yogurt with Avocado & Basil 295.1 Calories \| 16.8g Carbs \| 15.6g Fat \| 25.2g Protein 1 serving Cauliflower and Tahini 206.8 Calories \| 9.3g Carbs \| 17.3g Fat \| 8.1g Protein	Yogurt with Avocado & Basil scaled to 1 serving 8 oz Nonfat greek yogurt 1/2 fruit Avocados 5 leaf, whole Basil Cauliflower and Tahini scaled to 1 serving 1 cup chopped, Cauliflower 2 Tbsp Sesame Tahini	Yogurt with Avocado & Basil Top yogurt with chopped basil and avocado. Enjoy! Cauliflower and Tahini Chop the cauliflower lovingly, to retain some of the florets. Serve cauliflower pieces with tahini for dipping. Enjoy!
Dinner 568.3 Calories \| 25.2g Carbs \| 22.2g Fat \| 65.6g Protein 1 serving Broiled Mackerel with Onion and Pickle Butter 353.5 Calories \| 5.4g Carbs \| 19.7g Fat \| 37.1g Protein 1 serving Cottage Cheese & Grapes 214.8 Calories \| 19.8g Carbs \| 2.4g Fat \| 28.6g Protein	Broiled Mackerel with Onion and Pickle Butter scaled to 1 serving 1/16 stick Butter 0.022 fruit without seeds Lemons 1/16 tsp Salt 1/16 cup, chopped Pickles 2/3 tsp Dijon mustard 1 fillet Mackerel 1/16 tsp Pepper 1 1/3 onion Onions Cottage Cheese & Grapes scaled to 1 serving 1 cup, Cottage cheese 1/2 cup Grapes	Broiled Mackerel with Onion and Pickle Butter Set out butter and allow to soften. Finely chop pickles and cocktail onions. Preheat broiler. Oil a large shallow baking pan. Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl. Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes. Cottage Cheese & Grapes Cut grapes in half. Mix grapes with cottage cheese and serve.

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