2730 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 2730 calorie mediterranean diet plan

Example 2730 Calorie Mediterranean Meal Plan

294.0g Carbs 162.3g Fat 95.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 851.2 Calories \| 68.1g Carbs \| 50.8g Fat \| 33.7g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach Natural granola with raisins 82 g Natural granola with raisins	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 890.3 Calories \| 109.9g Carbs \| 40.8g Fat \| 33.5g Protein 2 pocket Hummus Pocket Sandwich 890.3 Calories \| 109.9g Carbs \| 40.8g Fat \| 33.5g Protein	Hummus Pocket Sandwich scaled to 2 pocket 6 cherry tomato Cherry tomatoes 2 pita, large Pita bread 1 cup Hummus 1/2 cup Alfalfa sprouts 1 tbsp Olive oil	Hummus Pocket Sandwich Rinse cherry tomatoes and cut into halves. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Dinner 1175.8 Calories \| 116.1g Carbs \| 70.7g Fat \| 28.2g Protein 2 serving Fettucine Alfredo 871.7 Calories \| 89.0g Carbs \| 51.1g Fat \| 22.7g Protein 1 serving Creamy Ramen Noodles 304.0 Calories \| 27.1g Carbs \| 19.6g Fat \| 5.4g Protein	Fettucine Alfredo scaled to 2 serving 1/4 cup, fluid Heavy whipping cream 1/4 stick Butter 3.3 tbsp Parmesan cheese 4 oz Whole wheat pasta Creamy Ramen Noodles scaled to 1 serving 1/2 package Ramen noodle soup 1 cup Water 1 tbsp Butter 2 tbsp Reduced fat milk	Fettucine Alfredo PREPARATION: Cut butter into pieces. Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta. Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper. Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary. Creamy Ramen Noodles Bring water to boil in a small sauce pan. Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally. Drain away water. Return noodles to sauce pan. Add butter, milk and contents of seasoning packet. If your tastes desire, you may not use all of the seasoning packet. Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce. Serve.

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