1890 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 1890 calorie diet plan

Example 1890 Calorie Meal Plan

131.9g Carbs 91.8g Fat 134.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 579.1 Calories \| 13.0g Carbs \| 46.7g Fat \| 27.7g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach Strawberries 144 g Strawberries	Fluffy omelet with cheese and spinach (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese) Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs. Preheat broiler to high temperature. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins). Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Lunch 675.9 Calories \| 46.4g Carbs \| 31.4g Fat \| 57.7g Protein 1 serving Tuna Salad 235.8 Calories \| 9.6g Carbs \| 15.6g Fat \| 18.1g Protein 1 cup Basic Protein Shake 242.0 Calories \| 14.7g Carbs \| 5.8g Fat \| 32.0g Protein 1 serving Peaches & Almond Butter on Toast 198.0 Calories \| 22.1g Carbs \| 10.0g Fat \| 7.5g Protein	Tuna Salad scaled to 1 serving 1/2 can Tuna 1/2 fruit Avocados 1/2 tbsp Lemon juice 1/8 cup chopped Onions Basic Protein Shake scaled to 1 cup 30 grams Whey protein powder 1 cup Reduced fat milk Peaches & Almond Butter on Toast scaled to 1 serving 1/2 medium Peaches 1 slice Whole-wheat bread 1 tbsp Almond butter	Tuna Salad Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference. Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk. Peaches & Almond Butter on Toast Toast bread. While bread is toasting, cut half of a peach into slices. Top toast with almond butter and sliced peaches. Enjoy!
Dinner 599.3 Calories \| 72.4g Carbs \| 13.6g Fat \| 48.8g Protein 1 serving Beef Stir Fry 293.0 Calories \| 29.1g Carbs \| 8.7g Fat \| 23.6g Protein 1 serving Plain Popcorn 64.2 Calories \| 6.5g Carbs \| 3.9g Fat \| 1.0g Protein 1 serving Yogurt & Raisins 242.1 Calories \| 36.9g Carbs \| 1.1g Fat \| 24.2g Protein	Beef Stir Fry scaled to 1 serving 1/2 tsp Olive oil 3/4 package Mixed vegetables 1/2 tbsp Soy sauce 75 grams Beef tri-tip roast Plain Popcorn scaled to 1 serving 5/16 oz Popcorn 3/4 tsp Vegetable oil Yogurt & Raisins scaled to 1 serving 8 oz Nonfat greek yogurt 1/4 cup Raisins	Beef Stir Fry In a wok or large pan, pour in the olive oil and heat. Add beef and brown. Once the meat is browned, add frozen stir-fry vegetables. Continue to cook over medium high heat until the vegetables are defrosted. After the vegetables are no longer frozen, add the soy sauce and continue to cook until the vegetables are at the desired tenderness. Plain Popcorn Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes. Yogurt & Raisins Mix raisins into yogurt and enjoy!

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