1800 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 1800 calorie mediterranean diet plan

Example 1800 Calorie Mediterranean Meal Plan

153.8g Carbs 81.0g Fat 125.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 516.0 Calories \| 56.0g Carbs \| 10.0g Fat \| 49.7g Protein 1 shake Vanilla Protein Milkshake 378.8 Calories \| 37.1g Carbs \| 9.5g Fat \| 35.7g Protein 1 cup (8 fl oz) (245 g) Nonfat yogurt 137.2 Calories \| 18.8g Carbs \| 0.4g Fat \| 14.0g Protein	Vanilla Protein Milkshake scaled to 1 shake 1/2 cup Vanilla ice cream 30 grams Whey protein powder 1 cup Reduced fat milk Nonfat yogurt 245 g Nonfat yogurt	Vanilla Protein Milkshake Mix in blender.
Lunch 733.8 Calories \| 61.6g Carbs \| 44.1g Fat \| 32.2g Protein 1 cup Red bean salad 198.2 Calories \| 27.6g Carbs \| 5.7g Fat \| 9.5g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein 1 serving Cucumber & Hummus 117.7 Calories \| 12.6g Carbs \| 6.0g Fat \| 5.5g Protein	Red bean salad scaled to 1 cup 1/2 medium Scallions 2/3 tbsp Parsley 1 tsp Olive oil 3/16 dash Salt 3/16 dash Pepper 3/16 cup, sliced Red bell pepper 2/3 cup Kidney beans 3/16 stalks, large Celery 3/16 cup Red pepper relish 1/2 tsp Vinegar Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery Cucumber & Hummus scaled to 1 serving 1/4 cup Hummus 1 cup slices Cucumber	Red bean salad Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley. Combine all ingredients in a medium bowl and toss well; adjust seasonings. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Cucumber & Hummus Cut cucumber into round slices and eat with hummus.
Dinner 554.6 Calories \| 36.2g Carbs \| 27.0g Fat \| 43.4g Protein 1 fajita Spicy Chicken Fajita 452.5 Calories \| 29.3g Carbs \| 19.5g Fat \| 38.4g Protein 1 serving Spinach Recipe 102.1 Calories \| 6.9g Carbs \| 7.4g Fat \| 5.0g Protein	Spicy Chicken Fajita scaled to 1 fajita 1/2 breast Chicken breast 1/2 tsp Olive oil 3/16 medium Onions 3/16 pepper Jalapeno peppers 2 tbsp Salsa 1/4 cup, shredded Cheddar cheese 1 tortilla Tortillas 1 tbsp Sour cream 1/2 cup shredded Lettuce Spinach Recipe scaled to 1 serving 1/2 tbsp Olive oil 3/4 clove Garlic 1/4 dash Salt 1/2 bunch Spinach	Spicy Chicken Fajita Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes. Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce. Roll up it, folding in the ends, then slice in half. Spinach Recipe Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture. Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.

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