2560 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 2560 calorie mediterranean diet plan

Example 2560 Calorie Mediterranean Meal Plan

299.1g Carbs 136.4g Fat 240.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 831.3 Calories \| 97.8g Carbs \| 32.3g Fat \| 46.0g Protein 2 omelet Basic egg white omelet 455.9 Calories \| 7.7g Carbs \| 30.3g Fat \| 36.8g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein	Basic egg white omelet scaled to 2 omelet 8 large Egg white 4 tbsp Reduced fat milk 2 dash Salt 2 dash Pepper 2 tbsp Butter 4 tbsp Parmesan cheese Melons 2 melon, medium (about 5" dia) Melons	Basic egg white omelet Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside. Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes. Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
Lunch 837.2 Calories \| 104.8g Carbs \| 14.6g Fat \| 71.6g Protein 2 cup Red bean salad 396.3 Calories \| 55.2g Carbs \| 11.3g Fat \| 19.0g Protein 1 serving Cottage Cheese with Radishes 172.3 Calories \| 8.2g Carbs \| 2.4g Fat \| 28.4g Protein 1 serving Yogurt & Dried Mango 268.6 Calories \| 41.3g Carbs \| 0.9g Fat \| 24.1g Protein	Red bean salad scaled to 2 cup 1 medium (4-1/8" long) Scallions 1 5/16 tbsp Parsley 2/3 tbsp Olive oil 1/3 dash Salt 1/3 dash Pepper 1/3 cup, sliced Red bell pepper 1 1/3 cup Kidney beans 1/3 stalks, large (11 inches long) Celery 1/3 cup Red pepper relish 0 tsp Vinegar Cottage Cheese with Radishes scaled to 1 serving 1 cup, (not packed) Cottage cheese 1 dash Salt 1 dash Pepper 1/2 cup slices Radishes Yogurt & Dried Mango scaled to 1 serving 8 oz Nonfat greek yogurt 1 1/2 oz Mangos	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. Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve. Yogurt & Dried Mango Chop up dried mango and mix into yogurt. Enjoy!
Dinner 1703.1 Calories \| 96.5g Carbs \| 89.5g Fat \| 122.6g Protein 2 quesadilla Basic Chicken Quesadilla 1703.1 Calories \| 96.5g Carbs \| 89.5g Fat \| 122.6g Protein	Basic Chicken Quesadilla scaled to 2 quesadilla 1 cup, shredded Monterey cheese 1 cup, shredded Cheddar cheese 1 sprigs Fresh cilantro 4 tortilla (approx 7-8" dia) Tortillas 1 breast, bone and skin removed Chicken breast	Basic Chicken Quesadilla For a much quicker recipe, cook the chicken beforehand if possible, and shred it. Combine the cheeses in a medium bowl. Heat a large frying pan over medium heat until hot, about 3 minutes. Place a tortilla in the pan and sprinkle with half of the chicken, half of the cilantro, and and half of the cheese mixture. Top with a second tortilla and cook until the underside of the bottom tortilla is golden brown in several spots and half of the cheese is melted, about 3 minutes. Using a spatula, carefully flip the quesadilla over and cook until the underside of the second tortilla is crisp and golden brown in several spots and all of the cheese is melted, about 2 to 3 minutes more. Slide the quesadilla from the pan onto a cutting board and cut into wedges. Repeat with the remaining ingredients to make a second quesadilla. Serve topped with guacamole, salsa, and sour cream, if desired.

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