2530 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 2530 calorie diet plan

Example 2530 Calorie Meal Plan

195.9g Carbs 131.2g Fat 160.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 827.6 Calories \| 54.6g Carbs \| 53.8g Fat \| 30.9g Protein 2 serving Quick ham grits 827.6 Calories \| 54.6g Carbs \| 53.8g Fat \| 30.9g Protein	Quick ham grits scaled to 2 serving 1 cup Water 1 tbsp Butter 1/2 tsp Salt 1/4 tsp Pepper 1 tbsp Vegetable oil 2 oz Cheddar cheese 1 tbsp chopped Scallions 1/2 cup Reduced fat milk 2 slice Chopped ham 1/3 cup Corn grits, yellow 1/2 tsp Pepper or hot sauce	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.
Lunch 866.7 Calories \| 66.0g Carbs \| 44.5g Fat \| 58.7g Protein 2 serving Roast Beef and Avocado Finger Sandwiches 207.8 Calories \| 18.1g Carbs \| 9.7g Fat \| 12.4g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein 1 serving Cottage Cheese & Apricots 241.1 Calories \| 26.5g Carbs \| 2.5g Fat \| 29.1g Protein	Roast Beef and Avocado Finger Sandwiches scaled to 2 serving 1/8 tbsp chopped Chives 7/8 oz Beef chuck 1 1/3 slice Whole-wheat bread 1/3 tsp Lemon juice 1/16 tsp Salt 0 dash Pepper 1/8 fruit Avocados 1/4 tsp Light mayonnaise Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery Cottage Cheese & Apricots scaled to 1 serving 1/4 cup, halves Apricots, dried 1 cup, Cottage cheese	Roast Beef and Avocado Finger Sandwiches PREPARATION: Mince chives. Thinly slice rare roast beef. In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly. Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich. Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds. Transportation tips: Transfer the sandwiches to a covered plastic container to transport them to the picnic, and then simply pass around the container to serve. To keep the bread from drying out, when stacking the sandwiches in the container, lay a sturdy, barely moistened paper towel between each layer and another one over the top. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Cottage Cheese & Apricots Cut apricots into pieces and mix into cottage cheese. Enjoy!
Dinner 848.8 Calories \| 75.2g Carbs \| 32.9g Fat \| 70.7g Protein 2 serving Peachy Keen Chicken 417.5 Calories \| 19.3g Carbs \| 13.1g Fat \| 54.2g Protein 2 serving Radishes with Hummus 241.3 Calories \| 25.5g Carbs \| 12.1g Fat \| 11.3g Protein 1 serving Fried Corn and Onions 189.9 Calories \| 30.5g Carbs \| 7.7g Fat \| 5.2g Protein	Peachy Keen Chicken scaled to 2 serving 1 cup, halves or slices Peaches 3/4 tsp Honey 2 half breast Chicken breast 1/2 tbsp Olive oil 1/2 dash Pepper 1/2 dash Salt Radishes with Hummus scaled to 2 serving 2 cup slices Radishes 1/2 cup Hummus Fried Corn and Onions scaled to 1 serving 1 ear, large yields Corn 1/2 tbsp Butter 1/4 cup, chopped Onions 1/4 dash Salt 1/4 dash Pepper	Peachy Keen Chicken Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag. Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before). Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler. Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill. Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more. Radishes with Hummus Cut radishes into rounds and eat with hummus. Fried Corn and Onions Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.

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