2500 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 2500 calorie mediterranean diet plan

Example 2500 Calorie Mediterranean Meal Plan

182.9g Carbs 140.6g Fat 129.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 816.2 Calories \| 19.3g Carbs \| 48.1g Fat \| 75.7g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 2 cup (480 g) Nonfat greek yogurt 283.2 Calories \| 17.3g Carbs \| 1.9g Fat \| 48.9g 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 Nonfat greek yogurt 480 g Nonfat greek yogurt	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 816.9 Calories \| 90.7g Carbs \| 41.3g Fat \| 21.8g Protein 2 serving Cucumber and Poppy Seed Salad 220.3 Calories \| 25.8g Carbs \| 12.0g Fat \| 3.7g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein	Cucumber and Poppy Seed Salad scaled to 2 serving 2 2/3 tbsp Light mayonnaise 1 tbsp Sour cream 1 tbsp Vinegar 1/2 tbsp Honey 1/2 tsp Poppy seed 1/4 tsp Salt 1/8 tsp Pepper 2 medium Cucumber 1/2 small raw Red Onion Granola 122 g Granola	Cucumber and Poppy Seed Salad In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper. 4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced Add cucumbers and onion to the bowl; toss to combine.
Dinner 842.4 Calories \| 72.9g Carbs \| 51.2g Fat \| 31.7g Protein 1 serving Peanut Noodles 424.5 Calories \| 51.4g Carbs \| 18.8g Fat \| 14.6g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g 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 Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery	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. Peanut Butter & Celery Spread peanut butter on celery and enjoy!

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