2610 Calorie
Mediterranean diet and meal plan
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Example 2610 calorie
mediterranean diet plan
Sunday's Diet Plan
2628.5 Calories
149.3g Carbs
129.3g Fat
216.4g Protein
Breakfast
837.2 Calories |
77.2g Carbs |
39.6g Fat |
44.6g Protein
2
serving
Breakfast nachos
837.2 Calories |
77.2g Carbs |
39.6g Fat |
44.6g Protein
|
Breakfast nachos
scaled to 2 serving
|
Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a 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, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
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Lunch
870.2 Calories |
59.7g Carbs |
45.6g Fat |
56.5g Protein
2
cup
Seaweed Salad
152.6 Calories |
16.8g Carbs |
9.5g Fat |
1.9g Protein
2
serving
Red Bell Pepper and Hummus
278.0 Calories |
31.9g Carbs |
12.5g Fat |
12.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Seaweed Salad
scaled to 2 cup
Red Bell Pepper and Hummus
scaled to 2 serving
Protein-boosted Yogurt
scaled to 1 serving
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
2
serving
Healthy Caesar Salad
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
|
Healthy Caesar Salad
scaled to 2 serving
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
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