1900 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 1900 calorie mediterranean diet plan

Example 1900 Calorie Mediterranean Meal Plan

152.9g Carbs 104.5g Fat 107.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 678.0 Calories \| 93.1g Carbs \| 21.1g Fat \| 35.3g Protein 1 pita Breakfast pita pizza 434.6 Calories \| 38.6g Carbs \| 18.3g Fat \| 30.8g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Breakfast pita pizza scaled to 1 pita 1 pita, large Pita bread 1/2 cup, diced Mozzarella cheese 1/2 cup Spinach 1 extra large Egg 1/2 dash Salt 1/2 dash Pepper 1/8 tsp, ground Oregano 3/8 tsp Cayenne pepper 1/2 tbsp Parmesan cheese Natural granola with raisins 41 g Natural granola with raisins Blueberries 148 g Blueberries	Breakfast pita pizza Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating. Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita. When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny). Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
Lunch 622.1 Calories \| 34.3g Carbs \| 52.7g Fat \| 13.8g Protein 1 serving Cool Summer Cucumber and Tomato Toss 91.6 Calories \| 6.4g Carbs \| 7.0g Fat \| 1.2g Protein 1 fruit (201 g) Avocados 321.6 Calories \| 17.1g Carbs \| 29.5g Fat \| 4.0g Protein 1 serving Peanut Butter & Celery 209.0 Calories \| 10.7g Carbs \| 16.2g Fat \| 8.6g Protein	Cool Summer Cucumber and Tomato Toss scaled to 1 serving 1/4 large Cucumber 1/2 large whole Tomatoes 1/2 tbsp Balsamic vinegar 1/2 tbsp Olive oil 1/4 dash Salt 1/4 dash Pepper Avocados 1 fruit Avocados Peanut Butter & Celery scaled to 1 serving 2 tbsp Peanut butter 2 stalks, large Celery	Cool Summer Cucumber and Tomato Toss Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve. Peanut Butter & Celery Spread peanut butter on celery and enjoy!
Dinner 607.7 Calories \| 25.5g Carbs \| 30.7g Fat \| 58.4g Protein 1 bowl Arugula Chicken Salad 520.4 Calories \| 17.4g Carbs \| 24.6g Fat \| 56.2g Protein 1 serving Dry-Curried Green Beans 87.3 Calories \| 8.1g Carbs \| 6.1g Fat \| 2.2g Protein	Arugula Chicken Salad scaled to 1 bowl 1 tbsp Olive oil 3/4 cup chopped Carrots 1/2 cup, chopped Red cabbage 1 cup Arugula 1 breast Chicken breast 2 tbsp Italian dressing 5 grams Sunflower seed kernels Dry-Curried Green Beans scaled to 1 serving 1/8 tsp Salt 1/4 cup Water 1 1/8 cup 1/2" pieces Green beans 1/2 tbsp Butter 3/16 tsp Curry powder 0.031 tsp Cayenne pepper 0.031 tsp Pepper	Arugula Chicken Salad Cube the chicken breast, then pan fry the cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool. Chop red cabbage and carrots. Add arugula, carrots, and cabbage to a large salad bowl. Top salad with sunflower seeds (about 2 teaspoons worth) and cooled chicken. Add your favorite dressing and enjoy. (source: bodybuilding.com) Dry-Curried Green Beans PREPARATION: Trim green beans. Bring all ingredients to a boil in a 12-inch heavy skillet, then simmer briskly, partially covered, stirring occasionally, until beans are crisp-tender and liquid is reduced to about 2 tablespoons, 6 to 9 minutes.

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