2990 Calorie diet and meal plan
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Example 2990 calorie
diet plan
Sunday's Diet Plan
2944.2 Calories
297.3g Carbs
158.3g Fat
108.5g Protein
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
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
Red Bell Pepper and Hummus
scaled to 2 serving
|
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
Creamy Ramen Noodles
scaled to 1 serving
|
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.
|