2500 Calorie Mediterranean diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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

Sunday's Diet Plan

2494.7 Calories 185.7g Carbs 140.9g Fat 131.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 828.3 Calories \| 21.2g Carbs \| 48.3g Fat \| 77.2g Protein 1 omelet Fluffy omelet with cheese and spinach 545.1 Calories \| 3.9g Carbs \| 46.4g Fat \| 28.3g 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 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 823.9 Calories \| 91.7g Carbs \| 41.4g Fat \| 22.2g Protein 2 serving Cucumber Salad 227.3 Calories \| 26.7g Carbs \| 12.1g Fat \| 4.1g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein	Cucumber Salad scaled to 2 serving Granola 122 g Granola	Cucumber Salad In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper. Add cucumbers and onion; 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 Peanut Butter & Celery scaled to 2 serving	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!