2990 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 2990 calorie diet plan

Example 2990 Calorie Meal Plan

297.3g Carbs 158.3g Fat 108.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 1013.9 Calories \| 21.7g Carbs \| 95.1g Fat \| 31.2g Protein 1 Omlette Asparagus and Cashew Omelet 329.8 Calories \| 8.0g Carbs \| 23.8g Fat \| 22.1g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein	Asparagus and Cashew Omelet scaled to 1 Omlette 1/2 oz Cashew nuts 1 1/2 extra large Egg 1/2 tbsp Water 1/4 cup Parmesan cheese 3/4 tsp Parsley 1/4 dash Salt 1/4 dash Pepper 1/4 tsp Olive oil 3/4 tsp Butter 56 3/4 grams Asparagus Pecans 99 g Pecans	Asparagus and Cashew Omelet Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste. Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Lunch 984.7 Calories \| 135.9g Carbs \| 30.0g Fat \| 45.9g Protein 2 sandwich Simple Caprese Sandwich 706.7 Calories \| 104.0g Carbs \| 17.5g Fat \| 33.9g Protein 2 serving Red Bell Pepper and Hummus 278.0 Calories \| 31.9g Carbs \| 12.5g Fat \| 12.1g Protein	Simple Caprese Sandwich scaled to 2 sandwich 2 slice, large Sourdough bread 2 oz Mozzarella cheese 4 slice, medium Tomatoes Red Bell Pepper and Hummus scaled to 2 serving 1/2 cup Hummus 2 medium Red bell pepper	Simple Caprese Sandwich Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired. Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Dinner 945.6 Calories \| 139.7g Carbs \| 33.2g Fat \| 31.3g Protein 2 serving Creamy Pasta and Vegetables 641.5 Calories \| 112.6g Carbs \| 13.6g Fat \| 25.9g Protein 1 serving Creamy Ramen Noodles 304.0 Calories \| 27.1g Carbs \| 19.6g Fat \| 5.4g Protein	Creamy Pasta and Vegetables scaled to 2 serving 1/8 tsp Garlic powder 1/2 medium Carrots 1/2 can , prepared Cream of celery soup 1/2 cup flowerets Broccoli 4 oz Campbell's v8 100% vegetable juice 4 oz Whole wheat pasta 1/8 tsp Pepper Creamy Ramen Noodles scaled to 1 serving 1/2 package Ramen noodle soup 1 cup Water 1 tbsp Butter 2 tbsp Reduced fat milk	Creamy Pasta and Vegetables Slice carrot evenly. Prepare pasta according to package directions. Add broccoli and carrot for last 5 minutes of cooking time. Drain. Mix vegetable juice, soup, garlic powder, pepper and pasta mixture and heat through, stirring occasionally. Creamy Ramen Noodles Bring water to boil in a small sauce pan. Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally. Drain away water. Return noodles to sauce pan. Add butter, milk and contents of seasoning packet. If your tastes desire, you may not use all of the seasoning packet. Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce. Serve.

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