1100 Calorie Mediterranean 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 1100 calorie mediterranean diet plan

Example 1100 Calorie Mediterranean Meal Plan

83.2g Carbs 43.7g Fat 121.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 322.6 Calories \| 29.0g Carbs \| 15.4g Fat \| 18.9g Protein 1 omelet Basic Parmesan Egg White Omelet 228.0 Calories \| 3.9g Carbs \| 15.1g Fat \| 18.4g Protein 1 medium (3" dia) (182 g) Apples 94.6 Calories \| 25.1g Carbs \| 0.3g Fat \| 0.5g Protein	Basic Parmesan Egg White Omelet scaled to 1 omelet 4 large Egg white 2 tbsp Reduced fat milk 1 dash Salt 1 dash Pepper 1 tbsp Butter 2 tbsp Parmesan cheese Apples 1 medium (3" dia) Apples	Basic Parmesan Egg White Omelet Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside. Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes. Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
Lunch 371.4 Calories \| 46.6g Carbs \| 3.6g Fat \| 40.1g Protein 1 serving Mexican Cottage Cheese Salad 334.5 Calories \| 39.4g Carbs \| 3.2g Fat \| 38.9g Protein 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) Red bell pepper 36.9 Calories \| 7.2g Carbs \| 0.4g Fat \| 1.2g Protein	Mexican Cottage Cheese Salad scaled to 1 serving 1 cup, Cottage cheese 1/2 cup Salsa 1/2 cup Canned black beans 2 cup shredded Lettuce Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper	Mexican Cottage Cheese Salad Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Dinner 508.2 Calories \| 7.7g Carbs \| 24.7g Fat \| 62.2g Protein 1 serving Cheesy Chicken and Spinach 508.2 Calories \| 7.7g Carbs \| 24.7g Fat \| 62.2g Protein	Cheesy Chicken and Spinach scaled to 1 serving 1 tbsp Olive oil 2 half breast Chicken breast 1 cup Spinach 1 cup cherry tomatoes Cherry tomatoes 1 oz Mozzarella cheese	Cheesy Chicken and Spinach Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C. While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces. Sauté vegetables in pan, season with garlic and salt as desired. Shred or grate preferred cheese, like mozzarella, and add to pan. When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.

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