2320 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 2320 calorie mediterranean diet plan

Example 2320 Calorie Mediterranean Meal Plan

187.1g Carbs 106.6g Fat 122.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 735.1 Calories \| 85.1g Carbs \| 22.2g Fat \| 52.2g Protein 1 serving Basic scrambled eggs 273.1 Calories \| 2.4g Carbs \| 20.2g Fat \| 19.5g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Basic scrambled eggs scaled to 1 serving 3 large Egg 1/2 tbsp Butter 1/2 tbsp chopped Chives 1/2 tbsp, ground Tarragon 1/2 dash Salt 1/2 dash Pepper Nonfat yogurt 490 g Nonfat yogurt Melons 1 melon, medium (about 5" dia) Melons	Basic scrambled eggs Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside. Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Lunch 771.3 Calories \| 73.4g Carbs \| 41.2g Fat \| 34.1g Protein 1 sandwich Simple Caprese Sandwich 353.4 Calories \| 52.0g Carbs \| 8.7g Fat \| 16.9g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein	Simple Caprese Sandwich scaled to 1 sandwich 1 slice, large Sourdough bread 1 oz Mozzarella cheese 2 slice, medium Tomatoes Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery	Simple Caprese Sandwich Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired. Peanut Butter & Celery Spread peanut butter on celery and enjoy!
Dinner 625.7 Calories \| 28.6g Carbs \| 43.3g Fat \| 35.6g Protein 1 serving Easy Garlic Chicken 225.1 Calories \| 1.6g Carbs \| 11.7g Fat \| 27.0g Protein 2 cup Bachelor Brussel Sprouts 312.8 Calories \| 16.4g Carbs \| 27.8g Fat \| 6.1g Protein 1 serving Grilled Polenta Chips 87.8 Calories \| 10.6g Carbs \| 3.8g Fat \| 2.6g Protein	Easy Garlic Chicken scaled to 1 serving 3/4 tbsp Butter 1/2 breast Chicken breast 1/2 tsp Garlic powder 1/4 tsp Salt 1/4 tsp Onion powder Bachelor Brussel Sprouts scaled to 2 cup 2 cup Brussels sprouts 1/2 tsp Salt 1/2 tsp Pepper 2 tbsp Coconut oil Grilled Polenta Chips scaled to 1 serving 2 oz Yellow Polenta 3/4 tsp Olive oil 1 1/2 tsp Nutritional Yeast 1/4 dash Pepper 1/4 dash Salt	Easy Garlic Chicken Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear. Bachelor Brussel Sprouts Wash sprouts, cut off and discard stems, then split in half length wise Heat coconut oil in frying pan on medium Add brussels sprout halves then season them while stirring to coat evenly Cook until slightly charred on edges, allow to cool then serve (dressing optional) Grilled Polenta Chips Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!

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