1990 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 1990 calorie diet plan

Example 1990 Calorie Meal Plan

130.1g Carbs 103.9g Fat 134.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 672.5 Calories \| 58.1g Carbs \| 34.1g Fat \| 33.1g Protein 1 serving Quick ham grits 413.8 Calories \| 27.3g Carbs \| 26.9g Fat \| 15.5g Protein 1 cup (8 fl oz) (245 g) Nonfat yogurt 137.2 Calories \| 18.8g Carbs \| 0.4g Fat \| 14.0g Protein 1 slice Buttered Toast 121.5 Calories \| 12.0g Carbs \| 6.7g Fat \| 3.5g Protein	Quick ham grits scaled to 1 serving 1/2 cup Water 1/2 tbsp Butter 1/4 tsp Salt 1/8 tsp Pepper 1/2 tbsp Vegetable oil 1 oz Cheddar cheese 1/2 tbsp chopped Scallions 1/4 cup Reduced fat milk 1 slice Chopped ham 2 3/16 tbsp Corn grits, yellow 1/4 tsp Pepper or hot sauce Nonfat yogurt 245 g Nonfat yogurt Buttered Toast scaled to 1 slice 1 slice Whole-wheat bread 1/2 tbsp Butter	Quick ham grits Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat. Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside. Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes. Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside. When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed. Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately. Buttered Toast Toast bread to desired doneness. Spread butter across until evenly distributed. Enjoy!
Lunch 574.7 Calories \| 33.7g Carbs \| 34.3g Fat \| 43.6g Protein 1 serving Spicy tuna salad 453.4 Calories \| 21.4g Carbs \| 28.1g Fat \| 37.4g Protein 1 serving Zucchini & Hummus 121.3 Calories \| 12.3g Carbs \| 6.3g Fat \| 6.2g Protein	Spicy tuna salad scaled to 1 serving 1 can Tuna 10 olive Olives 1/4 cup, chopped Scallions 1/2 pepper Jalapeno peppers 1 1/2 tbsp, drained Capers 1/4 tsp Cayenne pepper 3 1/4 tbsp Lemon juice 1/2 tbsp Olive oil 1/4 head Lettuce 1/2 fruit Avocados Zucchini & Hummus scaled to 1 serving 1 cup, sliced Zucchini 1/4 cup Hummus	Spicy tuna salad Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top. Zucchini & Hummus Slice zucchini into rounds and serve with hummus.
Dinner 692.5 Calories \| 38.3g Carbs \| 35.4g Fat \| 58.0g Protein 1 breast Pecan Breaded Chicken Breasts 598.5 Calories \| 14.5g Carbs \| 35.2g Fat \| 56.4g Protein 1 serving Quick Grapefruit 94.1 Calories \| 23.8g Carbs \| 0.3g Fat \| 1.6g Protein	Pecan Breaded Chicken Breasts scaled to 1 breast 1 breast Chicken breast 1/2 tbsp Maple syrups 1/4 cup, chopped Pecans 3/4 tbsp Wheat flour 1/4 tsp Salt 1/2 tbsp Butter 3/4 tsp Vegetable oil Quick Grapefruit scaled to 1 serving 1 medium Grapefruit 1 tsp brownulated Brown sugar	Pecan Breaded Chicken Breasts On waxed paper, combine pecans, flour, and salt. Brush chicken breasts all over with maple syrup. Coat chicken breasts completely with nut mixture. In a large skillet over medium heat, melt butter and stir in the vegetable oil. Add chicken, and cook for 12 to 15 minutes until chicken is browned on all sides and tender. Quick Grapefruit Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.

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