1500 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 1500 calorie mediterranean diet plan

Sunday's Diet Plan

1523.4 Calories 113.8g Carbs 93.0g Fat 65.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 523.3 Calories \| 18.3g Carbs \| 36.7g Fat \| 29.7g Protein 1 omelet Goat cheese and herb omelet 461.7 Calories \| 2.9g Carbs \| 36.6g Fat \| 28.5g Protein 1 fruit (2-5/8" dia) (131 g) Oranges 61.6 Calories \| 15.4g Carbs \| 0.2g Fat \| 1.2g Protein	Goat cheese and herb omelet scaled to 1 omelet Oranges 1 fruit (2-5/8" dia) Oranges	Goat cheese and herb omelet Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine. Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate. Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes. Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture. 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 omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
Lunch 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein	Granola 122 g Granola
Dinner 403.5 Calories \| 30.5g Carbs \| 26.9g Fat \| 17.2g Protein 1 serving Roasted Pacific Cod with Spring Vegetables and Mint 243.8 Calories \| 18.1g Carbs \| 14.8g Fat \| 13.2g Protein 1 serving Bev's Sauteed Yellow Squash 159.8 Calories \| 12.4g Carbs \| 12.1g Fat \| 4.0g Protein	Roasted Pacific Cod with Spring Vegetables and Mint scaled to 1 serving Bev's Sauteed Yellow Squash scaled to 1 serving	Roasted Pacific Cod with Spring Vegetables and Mint Cut the cod into 4 pieces of 1 inch thickness. Thaw the artichoke hearts and the peas. Peel and cut the zucchini into 1/2 inch thick moons. Cut the romaine crosswise into thin slices and the scallions into 1 inch thick pieces. Preheat oven to 450F with rack in middle. Put fish in a 4-sided sheet pan, then drizzle with 1 tablespoon oil and season with a slightly rounded 1/4 teaspoon each of salt and pepper (total). Roast until just cooked through, 8 to 10 minutes. While fish cooks, heat remaining 3 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then cook scallions, zucchini, artichokes, 1/2 teaspoon salt, and 1/4 teaspoon pepper, stirring occasionally, 4 minutes. Stir in peas, romaine, and water and cook, covered, until zucchini is tender, about 3 minutes more. Stir in mint. Serve fish over vegetables and drizzle with oil. 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.