2720 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 2720 calorie mediterranean diet plan

Example 2720 Calorie Mediterranean Meal Plan

203.8g Carbs 175.6g Fat 98.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 912.1 Calories \| 17.6g Carbs \| 86.4g Fat \| 27.5g Protein 1 omelet Basic Parmesan Egg White Omelet 228.0 Calories \| 3.9g Carbs \| 15.1g Fat \| 18.4g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein	Basic Parmesan Egg White Omelet scaled to 1 omelet 4 large Egg white 2 tbsp Reduced fat milk 1 dash Salt 1 dash Pepper 1 tbsp Butter 2 tbsp Parmesan cheese Pecans 99 g Pecans	Basic Parmesan 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 862.1 Calories \| 108.5g Carbs \| 36.8g Fat \| 26.7g Protein 1 wrap Veggie wrap 265.5 Calories \| 43.5g Carbs \| 7.5g Fat \| 8.6g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein	Veggie wrap scaled to 1 wrap 1 large Carrots 1/8 cup, pieces or slices Mushrooms 1/2 cup slices Cucumber 2 spear Broccoli 3 slice, medium Tomatoes 1 tortilla Tortillas 1 tbsp Cream cheese 1 tbsp Ranch dressing Granola 122 g Granola	Veggie wrap If possible, warm the tortilla in the microwave for 10-15 seconds. Chop up all the veggies. Spread cream cheese on the tortilla Place the vegetables over the tortillia. Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat. Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Dinner 937.1 Calories \| 77.8g Carbs \| 52.4g Fat \| 44.0g Protein 4 cups Canned Vegetable Soup with Tofu 543.1 Calories \| 66.5g Carbs \| 17.6g Fat \| 31.4g Protein 2 serving Asparagus Parmesan 394.0 Calories \| 11.2g Carbs \| 34.8g Fat \| 12.6g Protein	Canned Vegetable Soup with Tofu scaled to 4 cups 2 can Vegetarian vegetable soup 300 grams Tofu 4 tbsp Parsley Asparagus Parmesan scaled to 2 serving 0.4 tbsp Butter 1.6 tbsp Olive oil 0.4 lb Asparagus 0.3 cup Parmesan cheese 0.4 dash Salt 0.4 dash Pepper	Canned Vegetable Soup with Tofu Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired. Asparagus Parmesan Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.

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