2490 Calorie diet and meal plan
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Example 2490 calorie
diet plan
Sunday's Diet Plan
2496.4 Calories
239.9g Carbs
87.1g Fat
203.0g Protein
|
Breakfast
835.1 Calories |
132.0g Carbs |
29.4g Fat |
26.4g Protein
2
bowl
Peanut Butter Banana Oatmeal
619.0 Calories |
94.9g Carbs |
22.3g Fat |
22.3g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Peanut Butter Banana Oatmeal
scaled to 2 bowl
Apples
1
medium (3" dia)
Apples
Buttered Toast
scaled to 1 slice
|
Peanut Butter Banana Oatmeal
Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil.
Cook for 5 minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently. Cook for another minute and serve.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
|
Lunch
808.1 Calories |
96.2g Carbs |
6.3g Fat |
94.0g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
Yogurt & Dried Mango
scaled to 2 serving
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
|
Dinner
853.2 Calories |
11.7g Carbs |
51.4g Fat |
82.6g Protein
2
serving
Trout with Cucumber and Sour Cream
853.2 Calories |
11.7g Carbs |
51.4g Fat |
82.6g Protein
|
Trout with Cucumber and Sour Cream
scaled to 2 serving
|
Trout with Cucumber and Sour Cream
PREPARATION: Peel cucumber and slice into thin rounds, chop dill, grate lemon peel, melt butter.
Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
|