2230 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 2230 calorie diet plan

Example 2230 Calorie Meal Plan

256.3g Carbs 40.1g Fat 195.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 699.2 Calories \| 60.6g Carbs \| 19.4g Fat \| 73.7g Protein 1 serving Tasty Turkey & Spinach Omelet 424.6 Calories \| 18.8g Carbs \| 17.5g Fat \| 47.1g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein 1 serving Fruit Salad 133.0 Calories \| 33.1g Carbs \| 0.9g Fat \| 2.1g Protein	Tasty Turkey & Spinach Omelet scaled to 1 serving 1/2 cup, chopped Onions 1/2 cup diced Mushrooms 3 oz Deli cut turkey 12 tbsp Egg white 1 large Egg 1/4 cup, shredded Cheddar cheese 1 cup Spinach Nonfat greek yogurt 240 g Nonfat greek yogurt Fruit Salad scaled to 1 serving 1 cup, halves Strawberries 1 cup Blueberries	Tasty Turkey & Spinach Omelet Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside. Mix the egg and egg whites in a bowl and pour the mixture into the pan. After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry. Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l Fruit Salad
Lunch 669.4 Calories \| 114.5g Carbs \| 9.7g Fat \| 38.2g Protein 1 smoothie Tropical protein smoothie 424.9 Calories \| 76.9g Carbs \| 2.2g Fat \| 28.4g Protein 1 serving Radishes with Hummus 120.7 Calories \| 12.7g Carbs \| 6.0g Fat \| 5.6g Protein 1 serving Salt & Vinegar Popcorn 123.8 Calories \| 24.9g Carbs \| 1.4g Fat \| 4.2g Protein	Tropical protein smoothie scaled to 1 smoothie 1 1/2 cup Orange juice 1 medium Banana 1 scoop Whey protein powder 1/2 cup, halves Strawberries Radishes with Hummus scaled to 1 serving 1 cup slices Radishes 1/4 cup Hummus Salt & Vinegar Popcorn scaled to 1 serving 4 cup Popcorn 4 tablespoon Malt Vinegar 1 tsp Salt	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds. Radishes with Hummus Cut radishes into rounds and eat with hummus. Salt & Vinegar Popcorn Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper. Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
Dinner 740.8 Calories \| 81.1g Carbs \| 11.0g Fat \| 83.5g Protein 1 patty Tuna Melt Patties 198.6 Calories \| 11.5g Carbs \| 6.1g Fat \| 25.3g Protein 2 serving Cottage Cheese & Raisins 542.2 Calories \| 69.7g Carbs \| 4.9g Fat \| 58.2g Protein	Tuna Melt Patties scaled to 1 patty 3 oz Tuna 2 2/3 tbsp Oatmeal 1 tbsp chopped Onions 1/8 tsp Garlic powder 14 grams Mozzarella cheese 1/2 extra large Egg Cottage Cheese & Raisins scaled to 2 serving 1/2 cup Raisins 2 cup, Cottage cheese	Tuna Melt Patties Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make patties by spooning equal amounts of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with cheese and serve. Cottage Cheese & Raisins Mix raisins into cottage cheese and enjoy!

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