2610 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 2610 calorie mediterranean diet plan

Example 2610 Calorie Mediterranean Meal Plan

149.3g Carbs 129.3g Fat 216.4g Protein

Meal Summary	Ingredients	Directions
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 1 cup Pinto beans 2 tbsp Water 1/2 tsp Chili powder 1/2 dash Salt 2 extra large Egg 1 tsp Pepper or hot sauce 1/2 tbsp Butter 1/2 dash Pepper 1/2 cup, shredded Cheddar cheese 1 1/2 oz Tortilla chips 1/4 cup Salsa	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.
Lunch 870.2 Calories \| 59.7g Carbs \| 45.6g Fat \| 56.5g Protein 2 serving 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 serving 1/2 cup slices Cucumber 1/2 cup strips or slices Carrots 3/16 cup, chopped Cabbage 1 tbsp Rice wine vinegar 2/3 tbsp Sesame oil 0 tsp Honey 3/16 tsp Salt 1/3 cup Seaweed Red Bell Pepper and Hummus scaled to 2 serving 1/2 cup Hummus 2 medium Red bell pepper Protein-boosted Yogurt scaled to 1 serving 1 scoop Whey protein powder 8 oz Greek yogurt	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 2 tbsp Caesar salad dressing 6 cup Spinach 2 breast Chicken breast 2 tbsp Olive oil 2 tbsp Parmesan cheese	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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