2150 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 2150 calorie mediterranean diet plan

Example 2150 Calorie Mediterranean Meal Plan

204.8g Carbs 74.7g Fat 164.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 741.9 Calories \| 100.6g Carbs \| 27.1g Fat \| 31.8g Protein 1 bowl Dark Chocolate Oatmeal 249.3 Calories \| 43.1g Carbs \| 7.5g Fat \| 7.8g Protein 2 serving Brie cheese on bread 408.3 Calories \| 36.1g Carbs \| 19.2g Fat \| 22.8g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Dark Chocolate Oatmeal scaled to 1 bowl 1/4 tsp Salt 2 tsp Cocoa 2 tbsp Brown sugar 10 grams Almonds 1/4 cup Soymilk 0.3 cup Oatmeal Brie cheese on bread scaled to 2 serving 2 slice large Multi-grain bread 2 oz Brie cheese Blueberries 148 g Blueberries	Dark Chocolate Oatmeal Bring 2/3 cup water and salt to a boil over high heat. Turn heat down to medium, and add oats. Cook until nearly thick, about 3 minutes. Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds. Remove from heat,transfer to a a bowl and serve with toppings and soy milk. Brie cheese on bread Spread cheese on bread, eat.
Lunch 682.2 Calories \| 57.0g Carbs \| 17.3g Fat \| 73.6g Protein 1 cup Red bean salad 198.2 Calories \| 27.6g Carbs \| 5.7g Fat \| 9.5g Protein 2 cup Basic protein shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g 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 Basic protein shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk	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. Basic protein shake Add whey to milk, stir until no chunks of whey are left in the milk.
Dinner 702.0 Calories \| 47.3g Carbs \| 30.2g Fat \| 59.2g Protein 1 serving Roasted Cod on Large Garlic Croutons 517.7 Calories \| 19.4g Carbs \| 23.1g Fat \| 56.4g Protein 1 serving EZ Peanut Butter Pie 184.3 Calories \| 27.8g Carbs \| 7.2g Fat \| 2.8g Protein	Roasted Cod on Large Garlic Croutons scaled to 1 serving 1 1/4 tbsp Olive oil 1 fillet Cod 1 medium whole Tomatoes 3/4 cloves, minced Garlic 1/8 cup leaves, whole Basil 1 slice Whole-wheat bread 1/8 cup, chopped Onions 1 1/4 oz, boneless Anchovy EZ Peanut Butter Pie scaled to 1 serving 1/8 pie shell Pie crust 2 2/3 tbsp Lowfat milk 1/8 package Vanilla puddings 1/3 tsp Peanut butter	Roasted Cod on Large Garlic Croutons PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other. Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato mixture to taste with salt and pepper. Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes. Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper. Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce. EZ Peanut Butter Pie Whisk pudding mix, milk, peanut butter, together. Bring mixture to a boil and pour into graham cracker crust. Allow to cool.

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