3480 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 3480 calorie diet plan

Example 3480 Calorie Meal Plan

340.6g Carbs 121.1g Fat 245.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 1115.3 Calories \| 96.1g Carbs \| 64.8g Fat \| 40.0g Protein 2 serving Egyptian Feta Cheese Omelet Roll 489.8 Calories \| 3.5g Carbs \| 39.2g Fat \| 29.4g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 2 serving Morning Roasted Potatoes 466.5 Calories \| 59.6g Carbs \| 23.4g Fat \| 7.2g Protein	Egyptian Feta Cheese Omelet Roll scaled to 2 serving 4 large Egg 1/2 tsp Pepper 1 oz Feta cheese 1 tsp Reduced fat milk 1 tbsp Vegetable oil Natural granola with raisins 41 g Natural granola with raisins Morning Roasted Potatoes scaled to 2 serving 2 Potato small Potato 2 tbsp Butter 1 tsp Rosemary 1/2 dash Salt 1/2 dash Pepper	Egyptian Feta Cheese Omelet Roll In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk. Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over. Morning Roasted Potatoes Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes. In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Lunch 1132.6 Calories \| 89.8g Carbs \| 18.4g Fat \| 151.2g Protein 2 shake Coconut Milk Protein Shake 720.0 Calories \| 38.0g Carbs \| 15.9g Fat \| 101.9g Protein 1 medium (7" to 7-7/8" long) (118 g) Banana 105.0 Calories \| 27.0g Carbs \| 0.4g Fat \| 1.3g Protein 2 serving Yogurt with Radishes & Dill 307.6 Calories \| 24.9g Carbs \| 2.1g Fat \| 48.0g Protein	Coconut Milk Protein Shake scaled to 2 shake 120 grams Whey protein powder 2 cup Pure Coconut Milk 4 tbsp Cocoa Banana 1 medium (7" to 7-7/8" long) Banana Yogurt with Radishes & Dill scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup slices Radishes 1 tsp Dill weed 2 dash Salt 2 dash Pepper	Coconut Milk Protein Shake Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder. Yogurt with Radishes & Dill Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
Dinner 1187.3 Calories \| 154.7g Carbs \| 37.9g Fat \| 54.2g Protein 2 quesadilla Turkey & Onion Quesadillas 874.5 Calories \| 100.1g Carbs \| 32.8g Fat \| 42.2g Protein 2 serving Quinoa 312.8 Calories \| 54.5g Carbs \| 5.2g Fat \| 12.0g Protein	Turkey & Onion Quesadillas scaled to 2 quesadilla 1/2 medium Onions 1/2 cup, shredded Cheddar cheese 1 tbsp Balsamic vinegar 4 oz Deli cut turkey 2 tortilla Tortillas Quinoa scaled to 2 serving 1/2 cup Quinoa 3/8 tsp Salt	Turkey & Onion Quesadillas Thinly slice the onion. Deli turkey can be replaced with chicken or other deli meats. Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing. Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients. Quinoa Rinse quinoa well in a strainer and drain. Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered. When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.

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