1620 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 1620 calorie mediterranean diet plan

Example 1620 Calorie Mediterranean Meal Plan

118.1g Carbs 61.7g Fat 86.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 254.0 Calories \| 32.6g Carbs \| 11.8g Fat \| 8.4g Protein 1 serving Zucchini Hash Browns 159.4 Calories \| 7.4g Carbs \| 11.5g Fat \| 7.9g Protein 1 medium (3" dia) (182 g) Apples 94.6 Calories \| 25.1g Carbs \| 0.3g Fat \| 0.5g Protein	Zucchini Hash Browns scaled to 1 serving 1 medium Egg 1/2 tsp Garlic powder 1/2 tsp Onion powder 1/2 dash Pepper 1/2 dash Salt 1/2 tbsp Olive oil 1/2 large Zucchini Apples 1 medium (3" dia) Apples	Zucchini Hash Browns Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet. Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder. Drop by spoonfuls into the hot skillet. After browning on one side flip and brown the other side.
Lunch 525.6 Calories \| 60.1g Carbs \| 11.1g Fat \| 45.3g Protein 1 sandwich Simple Caprese Sandwich 353.4 Calories \| 52.0g Carbs \| 8.7g Fat \| 16.9g Protein 1 serving Cottage Cheese with Radishes 172.3 Calories \| 8.2g Carbs \| 2.4g Fat \| 28.4g Protein	Simple Caprese Sandwich scaled to 1 sandwich 1 slice, large Sourdough bread 1 oz Mozzarella cheese 2 slice, medium Tomatoes Cottage Cheese with Radishes scaled to 1 serving 1 cup, Cottage cheese 1 dash Salt 1 dash Pepper 1/2 cup slices Radishes	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. Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Dinner 573.3 Calories \| 25.4g Carbs \| 38.8g Fat \| 32.7g Protein 1 serving Easy Garlic Chicken 225.1 Calories \| 1.6g Carbs \| 11.7g Fat \| 27.0g Protein 2 serving Frizzled Cabbage 260.4 Calories \| 13.2g Carbs \| 23.3g Fat \| 3.1g Protein 1 serving Grilled Polenta Chips 87.8 Calories \| 10.6g Carbs \| 3.8g Fat \| 2.6g Protein	Easy Garlic Chicken scaled to 1 serving 3/4 tbsp Butter 1/2 breast Chicken breast 1/2 tsp Garlic powder 1/4 tsp Salt 1/4 tsp Onion powder Frizzled Cabbage scaled to 2 serving 1/4 head, medium Cabbage 2 tbsp Butter Grilled Polenta Chips scaled to 1 serving 2 oz Yellow Polenta 3/4 tsp Olive oil 1 1/2 tsp Nutritional Yeast 1/4 dash Pepper 1/4 dash Salt	Easy Garlic Chicken Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear. Frizzled Cabbage Core and very thinly slice the cabbage. Melt the butter in a large skillet (I use non-stick) over medium heat. When it is bubbling, add the cabbage. Salt and pepper the cabbage. Stir occasionally and cook until mostly wilted, about 10 minutes. Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes. Do not let burn. Taste, adjust seasoning, and serve immediately. Grilled Polenta Chips Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!

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