860 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 860 calorie diet plan

Example 860 Calorie Meal Plan

100.8g Carbs 35.4g Fat 42.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 309.9 Calories \| 64.0g Carbs \| 4.9g Fat \| 8.5g Protein 1 bowl Swiss Bircher Muesli 309.9 Calories \| 64.0g Carbs \| 4.9g Fat \| 8.5g Protein	Swiss Bircher Muesli scaled to 1 bowl 2/3 cup Oatmeal 1/3 cup Almond milk 1/3 cup Apple juice, canned or bottled 3/16 tsp Cinnamon 3/16 tsp Nutmeg 3/16 large Apples 3/16 large Pears 2/3 tbsp Blueberries 1/16 cup, slivered Almonds	Swiss Bircher Muesli Soak the oats in the milk (almond or oat milk work best), juice, nutmeg and cinnamon overnight. In the morning grate the apple and pear into the mixture. Serve topped with blueberries and almonds, Enjoy!
Lunch 265.3 Calories \| 16.5g Carbs \| 15.8g Fat \| 18.8g Protein 1 serving Tuna Salad 235.8 Calories \| 9.6g Carbs \| 15.6g Fat \| 18.1g Protein 1 large (7-1/4" to 8-/1/2" long) (72 g) Carrots 29.5 Calories \| 6.9g Carbs \| 0.2g Fat \| 0.7g Protein	Tuna Salad scaled to 1 serving 1/2 can Tuna 1/2 fruit Avocados 1/2 tbsp Lemon juice 1/8 cup chopped Onions Carrots 1 large (7-1/4" to 8-/1/2" long) Carrots	Tuna Salad Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Dinner 263.4 Calories \| 20.2g Carbs \| 14.7g Fat \| 15.1g Protein 1 serving Most Excellent Sandwich 194.6 Calories \| 15.6g Carbs \| 9.5g Fat \| 12.4g Protein 6 spears Roasted asparagus 68.8 Calories \| 4.7g Carbs \| 5.2g Fat \| 2.6g Protein	Most Excellent Sandwich scaled to 1 serving 1/4 cup, shredded Mozzarella cheese 7/8 tbsp Cream cheese 35 7/16 grams Alfalfa sprouts 1 slice Whole-wheat bread 1/4 medium whole Tomatoes Roasted asparagus scaled to 6 spears 6 spear, large Asparagus 1/8 tsp Salt 3/8 tbsp Olive oil	Most Excellent Sandwich Toast bread. Slice tomato. Preheat the oven to 350 degrees F (175 degrees C). Line a cookie sheet with aluminum foil. Spread cream cheese onto each slice of bread, and set cheese side up on the cookie sheet. Place the tomato slices over the cream cheese. Top with alfalfa sprouts, then a generous sprinkle of mozzarella cheese. Bake for about 10 minutes in the preheated oven, until the cheese is melted, and sandwiches are warm. Roasted asparagus Preheat oven to 425F. Cut off the woody bottom part of the asparagus spears and discard. With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy" Place asparagus on foil-lined baking sheet and drizzle with olive oil. Sprinkle with salt With your hands, roll the asparagus around until they are evenly coated with oil and salt. Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them. They should be tender when pierced with the tip of a knife. The tips of the spears will get very brown but watch them to prevent burning. They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.

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