1200 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 1200 calorie mediterranean diet plan

Example 1200 Calorie Mediterranean Meal Plan

112.1g Carbs 46.2g Fat 85.1g 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 1/2 cup Pumpkin 2 tbsp Sesame butter 1/2 tsp Cinnamon 1 tbsp Honey 1/2 pita, large Pita bread	Pumpkin Spread with Toasted Pita Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
Lunch 392.2 Calories \| 25.8g Carbs \| 10.8g Fat \| 51.9g Protein 1 serving Tuna-Stuffed Tomato 270.9 Calories \| 13.5g Carbs \| 4.5g Fat \| 45.7g Protein 1 serving Zucchini & Hummus 121.3 Calories \| 12.3g Carbs \| 6.3g Fat \| 6.2g Protein	Tuna-Stuffed Tomato scaled to 1 serving 1 large whole Tomatoes 1 can Tuna 1/2 tsp Dill weed 1 dash Salt 1 dash Pepper 1 stalk Onions 1/2 cup, Cottage cheese Zucchini & Hummus scaled to 1 serving 1 cup, sliced Zucchini 1/4 cup Hummus	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! Zucchini & Hummus Slice zucchini into rounds and serve with hummus.
Dinner 385.9 Calories \| 34.1g Carbs \| 18.0g Fat \| 23.5g Protein 1 serving Spicy Egg Salad Sandwich 326.0 Calories \| 28.6g Carbs \| 14.3g Fat \| 20.3g Protein 1 serving Fried Broccoli 59.9 Calories \| 5.5g Carbs \| 3.7g Fat \| 3.2g Protein	Spicy Egg Salad Sandwich scaled to 1 serving 1/8 tsp Garlic powder 0 cup, sliced Jalapeno peppers 1/8 tbsp Honey mustard dressing 3/4 tbsp Light mayonnaise 1/4 cup Spinach 2 large Egg 2 slice Whole-wheat bread 1/4 dash Salt 2 slice, medium Tomatoes 1/8 tsp Pepper Fried Broccoli scaled to 1 serving 1/4 package Broccoli 3/4 tsp Olive oil 1/8 tsp Crushed red pepper flakes 1/4 tsp Salt	Spicy Egg Salad Sandwich Hard boil then peel eggs. Mince jalapeno pepper. In a medium bowl, mash the hard-cooked eggs with a fork or pastry blender. Mix in mayonnaise, honey mustard, and jalapeno. Season with black pepper, garlic powder, and salt. Spread egg mixture on four of the bread slices. Layer with baby spinach leaves and tomato slices, and top with remaining slices of bread. Fried Broccoli Rinse and pat dry the broccoli. Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.

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