1090 Calorie Mediterranean diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 1090 calorie mediterranean diet plan

Sunday's Diet Plan

1106.3 Calories 106.7g Carbs 38.7g Fat 91.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 372.3 Calories \| 52.2g Carbs \| 17.3g Fat \| 9.7g Protein 1 serving Pumpkin Spread with Toasted Pita 372.3 Calories \| 52.2g Carbs \| 17.3g Fat \| 9.7g Protein	Pumpkin Spread with Toasted Pita scaled to 1 serving	Pumpkin Spread with Toasted Pita Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
Lunch 409.9 Calories \| 29.5g Carbs \| 10.8g Fat \| 51.7g Protein 1 serving Tuna-Stuffed Tomato 270.9 Calories \| 13.5g Carbs \| 4.5g Fat \| 45.7g Protein 1 serving Red Bell Pepper and Hummus 139.0 Calories \| 16.0g Carbs \| 6.3g Fat \| 6.0g Protein	Tuna-Stuffed Tomato scaled to 1 serving Red Bell Pepper and Hummus scaled to 1 serving	Tuna-Stuffed Tomato Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl. Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy! Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Dinner 324.1 Calories \| 25.0g Carbs \| 10.5g Fat \| 30.2g Protein 1 wrap Chicken wrap 252.4 Calories \| 24.6g Carbs \| 5.8g Fat \| 23.9g Protein 1 serving Microwave Poached Eggs 71.6 Calories \| 0.4g Carbs \| 4.8g Fat \| 6.3g Protein	Chicken wrap scaled to 1 wrap Microwave Poached Eggs scaled to 1 serving	Chicken wrap Cook the chicken breast if not using deli meats: To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop into strips or cubes. Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge. To make a wrap, spread a half a cup of the mixture on a wrap and top with half a cup of lettuce. Wrap can be heated up in microwave slightly to make soft - heat up the mixture too for a hot sandwich. Microwave Poached Eggs Add the water and white vinegar to a 6 ounce custard cup. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap. Place in microwave and cook for 1 minute or until desired doneness. You may need to experiment with cooking times based on the wattage of your microwave and taste preference. Immediately remove egg from hot water with a slotted spoon as it will continue to cook. Serve with salt and pepper to taste.