1150 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 1150 calorie mediterranean diet plan

Example 1150 Calorie Mediterranean Meal Plan

109.6g Carbs 43.6g Fat 81.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 418.6 Calories \| 38.6g Carbs \| 19.8g Fat \| 22.3g Protein 1 serving Breakfast nachos 418.6 Calories \| 38.6g Carbs \| 19.8g Fat \| 22.3g Protein	Breakfast nachos scaled to 1 serving 1/2 cup Pinto beans 1 tbsp Water 1/4 tsp Chili powder 1/4 dash Salt 1 extra large Egg 1/2 tsp Pepper or hot sauce 3/4 tsp Butter 1/4 dash Pepper 1/4 cup, shredded Cheddar cheese 3/4 oz Tortilla chips 2 tbsp Salsa	Breakfast nachos Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat. Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside. Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes. Using a rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix. Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
Lunch 352.2 Calories \| 27.6g Carbs \| 11.8g Fat \| 33.9g Protein 1 serving Cucumber and Poppy Seed Salad 110.2 Calories \| 12.9g Carbs \| 6.0g Fat \| 1.8g Protein 1 cup Basic Protein Shake 242.0 Calories \| 14.7g Carbs \| 5.8g Fat \| 32.0g Protein	Cucumber and Poppy Seed Salad scaled to 1 serving 1 1/3 tbsp Light mayonnaise 1/2 tbsp Sour cream 1/2 tbsp Vinegar 3/4 tsp Honey 1/4 tsp Poppy seed 1/8 tsp Salt 1/16 tsp Pepper 1 medium Cucumber 1/4 small raw Red Onion Basic Protein Shake scaled to 1 cup 30 grams Whey protein powder 1 cup Reduced fat milk	Cucumber and Poppy Seed Salad In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper. 4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced Add cucumbers and onion to the bowl; toss to combine. Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk.
Dinner 372.0 Calories \| 43.5g Carbs \| 12.0g Fat \| 25.6g Protein 1 pita Dinner Pita Pizza 372.0 Calories \| 43.5g Carbs \| 12.0g Fat \| 25.6g Protein	Dinner Pita Pizza scaled to 1 pita 4 1/2 oz Tofu 1/2 cup Spinach 4 slice, medium Tomatoes 1 tbsp Parmesan cheese 1/4 cup, diced Mozzarella cheese 1 pita, large Pita bread	Dinner Pita Pizza Pre-heat oven to 400* Rinse spinach, place in microwave safe bowl, microwave for 30 seconds then drain the water. To the pita add spinach, then tofu slices, then tomato slices, and then cheeses. Bake for 15 minutes.

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