2050 Calorie
Mediterranean diet and meal plan
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Example 2050 calorie
mediterranean diet plan
Sunday's Diet Plan
1992.5 Calories
166.2g Carbs
116.3g Fat
87.7g Protein
Breakfast
639.1 Calories |
59.7g Carbs |
25.4g Fat |
44.4g Protein
1
serving
Match Green Tea Chia Pudding
293.4 Calories |
33.0g Carbs |
14.9g Fat |
8.6g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Match Green Tea Chia Pudding
scaled to 1 serving
Nonfat greek yogurt
240
g
Nonfat greek yogurt
Brie cheese on bread
scaled to 1 serving
|
Match Green Tea Chia Pudding
Mix together almond milk, honey, matcha, and salt until well combined. In a bowl, pour in chia seeds then the matcha almond milk mixture. Stir to coat chia seeds with the liquid. Refrigerate.
10 minutes later, stir again well. Keep in refrigerator for at least 2 hours or overnight.
Dust the top with a little matcha before serving.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
684.0 Calories |
26.7g Carbs |
55.2g Fat |
26.5g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Tomato & Basil Salad
scaled to 1 serving
Cauliflower and Tahini
scaled to 1 serving
|
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.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
669.4 Calories |
79.9g Carbs |
35.6g Fat |
16.7g Protein
1
serving
Garden style pasta
387.2 Calories |
47.8g Carbs |
18.0g Fat |
12.6g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Garden style pasta
scaled to 1 serving
Grapes
151
g
Grapes
Easy Fried Spinach
scaled to 1 serving
|
Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
|