1400 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 1400 calorie mediterranean diet plan

Sunday's Diet Plan

1360.2 Calories 140.8g Carbs 67.9g Fat 52.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 342.0 Calories \| 16.3g Carbs \| 25.9g Fat \| 8.4g Protein 1 serving Sticky Bun Chia Seed Pudding 342.0 Calories \| 16.3g Carbs \| 25.9g Fat \| 8.4g Protein	Sticky Bun Chia Seed Pudding scaled to 1 serving	Sticky Bun Chia Seed Pudding In a medium bowl, whisk together almond milk, chia seeds, agave, brown sugar, cinnamon, and vanilla. Cover, and refrigerate at least two hours (can be prepared and left overnight as well). To make the sticky pecans, add maple syrup and salt to a saucepan. Bring to a boil. Remove from heat, and stir in pecans. Let pecans sit for 5 minutes. To serve, stir pudding well, then spoon sticky pecans over pudding and enjoy!
Lunch 457.6 Calories \| 79.3g Carbs \| 9.0g Fat \| 18.0g Protein 1 sandwich Simple Caprese Sandwich 353.4 Calories \| 52.0g Carbs \| 8.7g Fat \| 16.9g Protein 1 cup (151 g) Grapes 104.2 Calories \| 27.3g Carbs \| 0.2g Fat \| 1.1g Protein	Simple Caprese Sandwich scaled to 1 sandwich Grapes 151 g Grapes	Simple Caprese Sandwich Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Dinner 560.7 Calories \| 45.2g Carbs \| 33.0g Fat \| 26.0g Protein 1 serving Mexican Casserole 400.9 Calories \| 32.8g Carbs \| 20.9g Fat \| 22.0g Protein 1 serving Bev's Sauteed Yellow Squash 159.8 Calories \| 12.4g Carbs \| 12.1g Fat \| 4.0g Protein	Mexican Casserole scaled to 1 serving Bev's Sauteed Yellow Squash scaled to 1 serving	Mexican Casserole Dice onion Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray. In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes. Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese! Bake until the cheese is melted, approximately 15 to 20 minutes. Bev's Sauteed Yellow Squash Melt butter in large skillet. Add onion and cook just till tender. Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften. Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes). I add lots of salt and pepper.