2490 Calorie diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 2490 calorie diet plan

Sunday's Diet Plan

2513.3 Calories 239.9g Carbs 89.0g Fat 203.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 852.0 Calories \| 132.0g Carbs \| 31.3g 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 138.4 Calories \| 12.0g Carbs \| 8.7g Fat \| 3.6g 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 Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice, and enjoy while hot!
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.