1930 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 1930 calorie mediterranean diet plan

Example 1930 Calorie Mediterranean Meal Plan

152.7g Carbs 93.7g Fat 122.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 565.0 Calories \| 95.2g Carbs \| 15.6g Fat \| 13.3g Protein 1 serving Vanilla Chai Chia Pudding 377.4 Calories \| 50.2g Carbs \| 14.5g Fat \| 8.7g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Vanilla Chai Chia Pudding scaled to 1 serving 1 cup Almond milk 3 tbsp Organic Chia Seeds 2 tbsp Maple syrups 2 tsp Vanilla extract 1/2 tsp Cinnamon 1/2 tsp Ginger 1/4 tsp, ground Cardamom 1/4 tsp Cloves Melons 1 melon, medium (about 5" dia) Melons	Vanilla Chai Chia Pudding Add all ingredients to an airtight contain, and whisk together until incorporated. Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
Lunch 694.2 Calories \| 27.2g Carbs \| 55.9g Fat \| 26.1g Protein 1 serving Tomato & Basil Salad 477.2 Calories \| 17.3g Carbs \| 37.9g Fat \| 18.5g Protein 1 serving Almond Butter & Celery 217.0 Calories \| 9.8g Carbs \| 18.0g Fat \| 7.6g Protein	Tomato & Basil Salad scaled to 1 serving 2 1/2 tomato Roma tomatoes 2 1/2 tbsp, chopped Basil 1/2 cup, chopped Onions 1/2 cup, diced Mozzarella cheese 2 tsp Balsamic vinegar 2 tbsp Olive oil 1/2 dash Pepper 1/2 dash Salt Almond Butter & Celery scaled to 1 serving 2 tbsp Almond butter 2 stalks, large Celery	Tomato & Basil Salad Wash and dice tomatoes. Chop fresh basil. Peel and dice onion. Combine vinegar, oil, basil and toss to taste in a large bowl. Add tomatoes, onion, cheese and toss to coat. You can serve right away or you can let sit for about an hour in the fridge to marry the flavours. Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 659.4 Calories \| 30.3g Carbs \| 22.2g Fat \| 82.9g Protein 1 serving Roasted Salmon 242.4 Calories \| 0.2g Carbs \| 13.5g Fat \| 28.2g Protein 1 serving PBJ Cottage Cheese 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein 1 serving Yogurt with Radishes & Dill 153.8 Calories \| 12.4g Carbs \| 1.0g Fat \| 24.0g Protein	Roasted Salmon scaled to 1 serving 5 oz Atlantic salmon 1 tsp Olive oil 1/2 tsp, leaves Tarragon 1/2 tbsp chopped Chives PBJ Cottage Cheese scaled to 1 serving 2 tsp Strawberry jam 2 tsp Peanut butter 1 cup, Cottage cheese Yogurt with Radishes & Dill scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup slices Radishes 1/2 tsp Dill weed 1 dash Salt 1 dash Pepper	Roasted Salmon PREPARATION: Chop chives. Preheat oven to 425°F. Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs. PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve. Yogurt with Radishes & Dill Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!

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