1610 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 1610 calorie mediterranean diet plan

Example 1610 Calorie Mediterranean Meal Plan

123.7g Carbs 84.5g Fat 84.6g 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 1 oz Goat cheese 0.8 tsp Parsley 1/2 tsp chopped Chives 1/2 tsp Chervil 3 extra large Egg 2 tbsp Reduced fat milk 1 dash Salt 1 tbsp Butter 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 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 687.9 Calories \| 77.8g Carbs \| 36.0g Fat \| 21.0g Protein 1 serving Shiitake and Scallion Ramen 338.8 Calories \| 33.0g Carbs \| 21.0g Fat \| 6.9g Protein 2 serving Carrots with Hummus 349.0 Calories \| 44.8g Carbs \| 15.0g Fat \| 14.1g Protein	Shiitake and Scallion Ramen scaled to 1 serving 4 mushroom Mushrooms 1/2 package Ramen noodle soup 1/4 cup, chopped Scallions 1/2 tbsp Vegetable oil 1/2 tbsp Butter 1/8 tsp Crushed red pepper flakes 1/2 dash Pepper 1/2 tsp Soy sauce 1/8 tsp Sesame seeds Carrots with Hummus scaled to 2 serving 10 tbsp Hummus 2 cup strips or slices Carrots	Shiitake and Scallion Ramen Soak the ramen noodles in a bowl of warm water for at least 5 minutes to soften them; drain. Heat the oil in a skillet or wok over medium-high heat. Slice shiitakes and add to pan along with the flavoring packet from the ramen noodles and whites of green onions and stir-fry until the mushrooms begin to take on a golden brown color. Season with pepper; remove from the pan to a plate. To the skillet or wok add the butter and the noodles; toss for 1 minute. Add the shiitake mushrooms and toss again for another minute, adding greens on scallions, pinch of red pepper flakes, additional black pepper, and a pinch of black sesame seeds (if using). Serve. Carrots with Hummus Dip carrots into hummus, eat.

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