2590 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 2590 calorie diet plan

Example 2590 Calorie Meal Plan

146.9g Carbs 165.6g Fat 139.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 876.6 Calories \| 18.8g Carbs \| 85.6g Fat \| 23.1g Protein 1 serving Tofu Scramble 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein	Tofu Scramble scaled to 1 serving 1/2 block Tofu 1/2 tbsp Vegetable oil 1/2 tsp Onion powder 1/2 tbsp Dijon mustard 1/4 tsp Turmeric 1/4 tsp Salt 1/2 tbsp Reduced fat milk 1/2 dash Pepper Pecans 99 g Pecans	Tofu Scramble Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium. Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes. Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed. Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
Lunch 874.3 Calories \| 37.3g Carbs \| 35.8g Fat \| 97.6g Protein 2 serving Antipasto "No-Bread" Rollups 529.8 Calories \| 20.9g Carbs \| 31.1g Fat \| 40.8g Protein 2 serving Cottage Cheese with Radishes 344.5 Calories \| 16.3g Carbs \| 4.7g Fat \| 56.8g Protein	Antipasto "No-Bread" Rollups scaled to 2 serving 2 slice Sliced ham 2 oz Deli cut turkey 2 tbsp Hummus 2 slice Provolone cheese 2 slice Beef salami 2 oz Roasted Red Peppers 2 small (4" long) Banana pepper Cottage Cheese with Radishes scaled to 2 serving 2 cup, (not packed) Cottage cheese 2 dash Salt 2 dash Pepper 1 cup slices Radishes	Antipasto "No-Bread" Rollups Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy! Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Dinner 810.4 Calories \| 90.9g Carbs \| 44.1g Fat \| 18.3g Protein 2 serving Vegetable Latkes 810.4 Calories \| 90.9g Carbs \| 44.1g Fat \| 18.3g Protein	Vegetable Latkes scaled to 2 serving 1/3 dash Salt 1/3 dash Pepper 2/3 large (7-1/4" to 8-/1/2" long) Carrots 1/4 cup Wheat flour 1/3 cup slices Parsnips 1 leek Leeks 2 2/3 tbsp Vegetable oil 1 extra large Egg 1/3 tsp Baking powder 2/3 Potato large (3" to 4-1/4" dia) Potato	Vegetable Latkes Peel and shred carrots, parsnip and potatoes. Finely chop leeks using only the white and pale green parts. Break eggs into bowl and beat well. 1. In a colander, rinse the parsnip and potatoes under cold water. Pat dry thoroughly with paper towels; transfer to a mixing bowl. 2. Stir in the carrots, leeks (or onion), flour, baking powder, eggs, salt, and pepper. 3. Heat the oil in a large skillet over medium-high heat. 4. Drop in large spoonfuls of the batter, flattening each with the back of the spoon. Cook, turning once, until brown and crisp, 2 to 3 minutes a side. Transfer the latkes to a paper towellined baking sheet in a 200F oven until serving.

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