2380 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 2380 calorie mediterranean diet plan

Example 2380 Calorie Mediterranean Meal Plan

192.2g Carbs 103.6g Fat 186.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach	Fluffy omelet with cheese and spinach (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese) Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs. Preheat broiler to high temperature. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins). Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Lunch 1037.4 Calories \| 89.2g Carbs \| 24.7g Fat \| 118.9g Protein 1 sandwich Hummus on Rye 203.5 Calories \| 29.0g Carbs \| 7.3g Fat \| 9.6g Protein 2 serving PBJ Cottage Cheese 526.4 Calories \| 35.3g Carbs \| 15.4g Fat \| 61.3g Protein 2 serving Yogurt with Radishes & Dill 307.6 Calories \| 24.9g Carbs \| 2.1g Fat \| 48.0g Protein	Hummus on Rye scaled to 1 sandwich 1/4 cup Hummus 2 slice Rye bread 1 slice Pickles 1 slice, medium Tomatoes 1 leaf outer Lettuce PBJ Cottage Cheese scaled to 2 serving 4 tsp Strawberry jam 4 tsp Peanut butter 2 cup, Cottage cheese Yogurt with Radishes & Dill scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup slices Radishes 1 tsp Dill weed 2 dash Salt 2 dash Pepper	Hummus on Rye This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus. 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!
Dinner 809.5 Calories \| 101.0g Carbs \| 32.6g Fat \| 40.7g Protein 1 serving Greek Pasta with Tomatoes and White Beans 431.9 Calories \| 77.7g Carbs \| 5.6g Fat \| 23.5g Protein 2 serving Steamed Broccoli with Olive Oil and Parmesan 377.7 Calories \| 23.3g Carbs \| 27.0g Fat \| 17.2g Protein	Greek Pasta with Tomatoes and White Beans scaled to 1 serving 70 7/8 grams Spinach 2 oz Whole wheat pasta 1/2 can Tomatoes 134 2/3 grams White beans 1/8 cup, crumbled Feta cheese Steamed Broccoli with Olive Oil and Parmesan scaled to 2 serving 1 1/2 tbsp Olive oil 1/4 cup Parmesan cheese 3/4 lb Broccoli	Greek Pasta with Tomatoes and White Beans Wash & chop spinach. Dice tomatoes. Drain and rinse beans. Cook the pasta in a large pot of boiling salted water until al dente. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly. Serve sauce over pasta, and sprinkle with feta. Steamed Broccoli with Olive Oil and Parmesan PREPARATION: Remove tough broccoli stems. Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks. Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.

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