2680 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 2680 calorie diet plan

Example 2680 Calorie Meal Plan

264.3g Carbs 117.8g Fat 168.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 923.2 Calories \| 43.3g Carbs \| 65.9g Fat \| 42.0g Protein 2 serving Fried Eggs on Toast with Pepper Jack and Avocado 823.1 Calories \| 43.0g Carbs \| 56.3g Fat \| 38.9g Protein 2 strips Bacon 100.1 Calories \| 0.3g Carbs \| 9.5g Fat \| 3.0g Protein	Fried Eggs on Toast with Pepper Jack and Avocado scaled to 2 serving 2 slice, small Sourdough bread 1 1/2 tbsp Butter 2 extra large Egg 1/2 fruit Avocados 2 slice Monterey cheese 1/2 tbsp Fresh cilantro Bacon scaled to 2 strips 2 strip Bacon	Fried Eggs on Toast with Pepper Jack and Avocado PREPARATION: Toast bread. Chop cilantro. Peel, pit, and slice avocado. Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack eggs into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute. Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro. Bacon Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
Lunch 894.6 Calories \| 85.6g Carbs \| 18.4g Fat \| 97.7g Protein 1 cup Red bean salad 198.2 Calories \| 27.6g Carbs \| 5.7g Fat \| 9.5g Protein 2 cup Basic protein shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein 1 serving Yogurt & Pineapple 212.4 Calories \| 28.6g Carbs \| 1.1g Fat \| 24.2g Protein	Red bean salad scaled to 1 cup 1/2 medium Scallions 2/3 tbsp Parsley 1 tsp Olive oil 3/16 dash Salt 3/16 dash Pepper 3/16 cup, sliced Red bell pepper 2/3 cup Kidney beans 3/16 stalks, large Celery 3/16 cup Red pepper relish 1/2 tsp Vinegar Basic protein shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk Yogurt & Pineapple scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup, crushed, sliced, or chunks Pineapple	Red bean salad Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley. Combine all ingredients in a medium bowl and toss well; adjust seasonings. Basic protein shake Add whey to milk, stir until no chunks of whey are left in the milk. Yogurt & Pineapple Mix pineapple chunks with yogurt and enjoy!
Dinner 883.0 Calories \| 135.4g Carbs \| 33.5g Fat \| 28.5g Protein 1 serving Garlic Chili Pasta with Cauliflower 503.1 Calories \| 74.4g Carbs \| 18.1g Fat \| 18.1g Protein 2 serving Fried Corn and Onions 379.9 Calories \| 61.0g Carbs \| 15.4g Fat \| 10.3g Protein	Garlic Chili Pasta with Cauliflower scaled to 1 serving 1/4 head small Cauliflower 1 1/2 clove Garlic 1/16 tsp Crushed red pepper flakes 1/16 tsp Salt 1/2 cup Organic Vegetable Stock 3 oz Whole wheat pasta 1 tbsp Olive oil 1/2 tbsp Parsley 1/2 tbsp Pine nuts 1 tbsp Nutritional Yeast 1/4 dash Salt 1/4 dash Pepper Fried Corn and Onions scaled to 2 serving 2 ear, large yields Corn 1 tbsp Butter 1/2 cup, chopped Onions 1/2 dash Salt 1/2 dash Pepper	Garlic Chili Pasta with Cauliflower Preheat oven to 450 degrees F (232 C). Chop cauliflower into small pieces. Take half of the garlic cloves and mince. Add cauliflower to a mixing bowl and drizzle with a tiny bit of the oil, add minced garlic, red pepper flakes, and salt. Toss to coat, then spread on a baking sheet and roast for 20 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. Sample and adjust seasonings as needed. Set aside. Once cauliflower has reached the 10-minute mark, add 2 cups vegetable broth and about 4-5 cups water (or however much to generously cover your pasta) to a large pot and bring to a boil. Once boiling, season well with salt and add pasta. Stir occasionally to prevent sticking and cook according to package instructions for ‘al dente’ - 7-10 minutes - then drain and set aside. Cover drainer with a towel to keep warm. Heat the same large pot over medium-low heat. Once hot, add the oil and the remaining garlic cloves smashed NOT minced garlic. Sauté 1-2 minutes on both sides, or until garlic is fragrant and slightly golden brown. Remove garlic from pan and let cool slightly, then mince. Set aside. Next add more red pepper flakes to infuse the olive oil for 1-2 minutes. Add cooked pasta, parsley, pine nuts, minced garlic, nutritional yeast, cauliflower, and toss to coat. Remove from heat. Adjust seasonings as desired, adding salt or pepper if necessary. Serve hot with additional parsley and red pepper flakes. Enjoy! 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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