3010 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 3010 calorie diet plan

Example 3010 Calorie Meal Plan

293.5g Carbs 112.8g Fat 215.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 993.2 Calories \| 123.8g Carbs \| 45.2g Fat \| 27.1g Protein 4 mini cups Bacon and Tomato Cups 575.0 Calories \| 57.5g Carbs \| 31.1g Fat \| 17.1g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein 2 strips Bacon 100.1 Calories \| 0.3g Carbs \| 9.5g Fat \| 3.0g Protein	Bacon and Tomato Cups scaled to 4 mini cups 2 strip Bacon 1/4 cup, chopped or sliced Tomatoes 1/8 cup, chopped Onions 3/4 oz Swiss cheese 2 tbsp Light mayonnaise 1/4 tsp, leaves Basil 4 oz Biscuits Natural granola with raisins 82 g Natural granola with raisins Bacon scaled to 2 strips 2 strip Bacon	Bacon and Tomato Cups Preheat oven to 375 degrees F (190 degrees C). Lightly grease a mini muffin pan. Shred swiss cheese, chop onions and tomatoes. In a skillet over medium heat, cook bacon until evenly brown. Drain on paper towels. Crumble bacon into a medium mixing bowl, and mix with tomato, onion, Swiss cheese, mayonnaise and basil. Separate biscuits into halves horizontally. Place each half into cups of the prepared mini muffin pan. Fill each biscuit half with the bacon mixture. Bake for 10 to 12 minutes in the preheated oven , or until golden brown. Makes about 16 biscuit cups. 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 1003.9 Calories \| 83.5g Carbs \| 42.2g Fat \| 81.6g Protein 1 serving Roast Beef and Avocado Finger Sandwiches 103.9 Calories \| 9.0g Carbs \| 4.8g Fat \| 6.2g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein 2 serving Cottage Cheese & Apricots 482.1 Calories \| 53.0g Carbs \| 4.9g Fat \| 58.2g Protein	Roast Beef and Avocado Finger Sandwiches scaled to 1 serving 1/16 tbsp chopped Chives 7/16 oz Beef chuck 2/3 slice Whole-wheat bread 3/16 tsp Lemon juice 0.028 tsp Salt 0 dash Pepper 1/16 fruit Avocados 1/8 tsp Light mayonnaise Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery Cottage Cheese & Apricots scaled to 2 serving 1/2 cup, halves Apricots, dried 2 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 991.5 Calories \| 86.1g Carbs \| 25.5g Fat \| 106.4g Protein 2 serving Easy Parmesan Crusted Chicken 507.2 Calories \| 12.4g Carbs \| 23.4g Fat \| 57.9g Protein 2 serving Yogurt & Raisins 484.3 Calories \| 73.7g Carbs \| 2.1g Fat \| 48.4g Protein	Easy Parmesan Crusted Chicken scaled to 2 serving 1/4 cup Light mayonnaise 2 1/2 tbsp Parmesan cheese 2 half breast Chicken breast 1 tbsp Bread crumbs Yogurt & Raisins scaled to 2 serving 16 oz Nonfat greek yogurt 1/2 cup Raisins	Easy Parmesan Crusted Chicken Preheat oven to 425 degrees F. Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs. Bake 20 minutes or until chicken is thoroughly cooked. Yogurt & Raisins Mix raisins into yogurt and enjoy!

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