1690 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 1690 calorie mediterranean diet plan

Example 1690 Calorie Mediterranean Meal Plan

126.6g Carbs 111.5g Fat 50.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach	Fluffy omelet with cheese and spinach (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese) Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs. Preheat broiler to high temperature. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins). Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Lunch 587.1 Calories \| 60.7g Carbs \| 36.9g Fat \| 12.6g Protein 1 wrap Veggie wrap 265.5 Calories \| 43.5g Carbs \| 7.5g Fat \| 8.6g Protein 1 fruit (201 g) Avocados 321.6 Calories \| 17.1g Carbs \| 29.5g Fat \| 4.0g Protein	Veggie wrap scaled to 1 wrap 1 large Carrots 1/8 cup, pieces or slices Mushrooms 1/2 cup slices Cucumber 2 spear Broccoli 3 slice, medium Tomatoes 1 tortilla Tortillas 1 tbsp Cream cheese 1 tbsp Ranch dressing Avocados 1 fruit Avocados	Veggie wrap If possible, warm the tortilla in the microwave for 10-15 seconds. Chop up all the veggies. Spread cream cheese on the tortilla Place the vegetables over the tortillia. Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat. Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Dinner 556.5 Calories \| 64.0g Carbs \| 28.3g Fat \| 11.2g Protein 1 serving Spaghetti with olive oil and garlic sauce 556.5 Calories \| 64.0g Carbs \| 28.3g Fat \| 11.2g Protein	Spaghetti with olive oil and garlic sauce scaled to 1 serving 3 oz Spaghetti 2 tbsp Olive oil 1/3 cloves, minced Garlic 1/2 tbsp Parsley 1/4 tsp Salt 1/2 dash Pepper	Spaghetti with olive oil and garlic sauce Finely chop the garlic and parsley. Bring a large saucepan of water to a boil. Add spaghetti and cook until al dente (8-10 mins). Drain well, return to saucepan and cover. In a medium frying pan over low heat, heat oil. Add garlic and cook gently 5-6 minutes. Do not let garlic brown. Remove from heat, add parsley and stir. Season with salt and pepper. Pour warm garlic-oil mixture over spaghetti and toss to coat. Serve.

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