2100 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 2100 calorie mediterranean diet plan

Example 2100 Calorie Mediterranean Meal Plan

216.4g Carbs 79.8g Fat 125.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 368.1 Calories \| 33.4g Carbs \| 24.3g Fat \| 8.3g Protein 1 serving Sticky Bun Chia Seed Pudding 322.0 Calories \| 22.3g Carbs \| 23.9g Fat \| 7.4g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Sticky Bun Chia Seed Pudding scaled to 1 serving 1/2 cup Almond milk 2 tbsp Organic Chia Seeds 3/16 tbsp Raw Agave Nectar 1/4 tsp brownulated Brown sugar 1/4 tsp Cinnamon 1/4 tsp Vanilla extract 3/4 tsp Maple syrups 1/4 dash Salt 3/16 cup, chopped Pecans Strawberries 144 g Strawberries	Sticky Bun Chia Seed Pudding In a medium bowl, whisk together almond milk, chia seeds, agave, brown sugar, cinnamon, and vanilla. Cover, and refrigerate at least two hours (can be prepared and left overnight as well). To make the sticky pecans, add maple syrup and salt to a saucepan. Bring to a boil. Remove from heat, and stir in pecans. Let pecans sit for 5 minutes. To serve, stir pudding well, then spoon sticky pecans over pudding and enjoy!
Lunch 713.7 Calories \| 96.3g Carbs \| 21.3g Fat \| 40.9g Protein 1 pocket Hummus Pocket Sandwich 445.2 Calories \| 54.9g Carbs \| 20.4g Fat \| 16.8g Protein 1 serving Yogurt & Dried Mango 268.6 Calories \| 41.3g Carbs \| 0.9g Fat \| 24.1g Protein	Hummus Pocket Sandwich scaled to 1 pocket 3 cherry tomato Cherry tomatoes 1 pita, large Pita bread 1/2 cup Hummus 1/4 cup Alfalfa sprouts 1/2 tbsp Olive oil Yogurt & Dried Mango scaled to 1 serving 8 oz Nonfat greek yogurt 1 1/2 oz Mangos	Hummus Pocket Sandwich Rinse cherry tomatoes and cut into halves. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve. Yogurt & Dried Mango Chop up dried mango and mix into yogurt. Enjoy!
Dinner 950.9 Calories \| 86.8g Carbs \| 34.1g Fat \| 75.9g Protein 1 serving Peanut Noodles 424.5 Calories \| 51.4g Carbs \| 18.8g Fat \| 14.6g Protein 2 serving PBJ Cottage Cheese 526.4 Calories \| 35.3g Carbs \| 15.4g Fat \| 61.3g Protein	Peanut Noodles scaled to 1 serving 2 oz Spaghetti 1 1/3 tbsp Peanut butter 3/4 tsp Vinegar 1/4 tsp Ginger 1 tbsp Soy sauce 1/16 tsp Crushed red pepper flakes 1/4 tsp Sugar 1 tbsp Water 1/2 tbsp Sesame oil 1/4 cup, chopped Scallions PBJ Cottage Cheese scaled to 2 serving 4 tsp Strawberry jam 4 tsp Peanut butter 2 cup, Cottage cheese	Peanut Noodles Mince ginger. Slice green onions (white parts only). Heat water. Cook pasta in a large pot of boiling water until done. Drain. Meanwhile, combine oil and onions in a small skillet. Saute over low heat until tender. Add ginger; cook and stir for 1 to 2 minutes. Mix in peanut butter, soy sauce, water, vinegar, sugar, and red pepper flakes. Remove from heat. Toss noodles with sauce, and serve. PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve.

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