2040 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 2040 calorie diet plan

Example 2040 Calorie Meal Plan

248.9g Carbs 78.6g Fat 103.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 645.8 Calories \| 94.6g Carbs \| 18.1g Fat \| 32.0g Protein 1 serving Salmon & Potato Scramble 299.0 Calories \| 16.5g Carbs \| 14.8g Fat \| 24.0g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Salmon & Potato Scramble scaled to 1 serving 2 2/3 oz Atlantic salmon 1 tsp Olive oil 1/16 tsp Pepper 1/2 Potato small Potato 1 extra large Egg 1/16 tsp Salt 3/16 medium Red bell pepper 7/8 tbsp Water 3/16 tsp Old bay seasoning Natural granola with raisins 41 g Natural granola with raisins Melons 1 melon, medium (about 5" dia) Melons	Salmon & Potato Scramble Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling. In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium. In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist. Divide potato mixture among serving plates; top each with a salmon portion.
Lunch 716.9 Calories \| 60.0g Carbs \| 34.5g Fat \| 47.5g Protein 1 serving Curry Chicken Salad 203.1 Calories \| 3.2g Carbs \| 8.4g Fat \| 26.9g Protein 2 serving Peaches & Almond Butter on Toast 396.1 Calories \| 44.2g Carbs \| 20.1g Fat \| 15.0g Protein 1 serving Cucumber & Hummus 117.7 Calories \| 12.6g Carbs \| 6.0g Fat \| 5.5g Protein	Curry Chicken Salad scaled to 1 serving 3/16 tsp Olive oil 1/2 breast Chicken breast 1/2 stalks, large Celery 1 1/3 tbsp Light mayonnaise 1/3 tsp Curry powder Peaches & Almond Butter on Toast scaled to 2 serving 1 medium Peaches 2 slice Whole-wheat bread 2 tbsp Almond butter Cucumber & Hummus scaled to 1 serving 1/4 cup Hummus 1 cup slices Cucumber	Curry Chicken Salad Dice celery. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder. 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! Cucumber & Hummus Cut cucumber into round slices and eat with hummus.
Dinner 669.5 Calories \| 94.3g Carbs \| 26.0g Fat \| 24.4g Protein 1 serving Greek Fettuccine 491.4 Calories \| 89.5g Carbs \| 8.6g Fat \| 21.3g Protein 1 serving Easy Fried Spinach 178.1 Calories \| 4.8g Carbs \| 17.4g Fat \| 3.1g Protein	Greek Fettuccine scaled to 1 serving 1/4 dash Salt 4 oz Whole wheat pasta 3/8 cup, chopped or sliced Tomatoes 1/4 dash Pepper 1 tbsp Olives 3/4 tsp Spearmint 3/16 cup, crumbled Feta cheese 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	Greek Fettuccine Chop tomatoes, mint, and olives, if desired. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the fettuccine, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes. Drain well in a colander set in the sink. Place the tomatoes, mint, and black olives (if using) into a saucepan over medium-low heat, and bring to a bare simmer. Stir in the feta cheese, and allow to melt slightly. Place the fettuccine into a serving bowl, and toss with the tomato mixture. Season to taste with salt and black pepper. 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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