2860 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 2860 calorie mediterranean diet plan

Example 2860 Calorie Mediterranean Meal Plan

242.0g Carbs 134.3g Fat 152.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 864.6 Calories \| 93.0g Carbs \| 50.2g Fat \| 19.4g Protein 2 serving Sticky Bun Chia Seed Pudding 644.0 Calories \| 44.6g Carbs \| 47.8g Fat \| 14.7g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 fruit (2-5/8" dia) (131 g) Oranges 61.6 Calories \| 15.4g Carbs \| 0.2g Fat \| 1.2g Protein	Sticky Bun Chia Seed Pudding scaled to 2 serving 1 cup Almond milk 4 tbsp Organic Chia Seeds 1/3 tbsp Raw Agave Nectar 1/2 tsp brownulated Brown sugar 1/2 tsp Cinnamon 1/2 tsp Vanilla extract 1 1/2 tsp Maple syrups 1/2 dash Salt 3/8 cup, chopped Pecans Natural granola with raisins 41 g Natural granola with raisins Oranges 1 fruit (2-5/8" dia) Oranges	Sticky Bun Chia Seed Pudding In a medium bowl, whisk together almond milk, chia seeds, agave, brown sugar, cinnamon, and vanilla. Cover, and refrigerate at least two hours (can be prepared and left overnight as well). To make the sticky pecans, add maple syrup and salt to a saucepan. Bring to a boil. Remove from heat, and stir in pecans. Let pecans sit for 5 minutes. To serve, stir pudding well, then spoon sticky pecans over pudding and enjoy!
Lunch 943.1 Calories \| 116.6g Carbs \| 33.3g Fat \| 46.9g Protein 2 sandwich Simple Caprese Sandwich 706.7 Calories \| 104.0g Carbs \| 17.5g Fat \| 33.9g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein 1 serving Zucchini & Hummus 121.3 Calories \| 12.3g Carbs \| 6.3g Fat \| 6.2g Protein	Simple Caprese Sandwich scaled to 2 sandwich 2 slice, large Sourdough bread 2 oz Mozzarella cheese 4 slice, medium Tomatoes Cheddar cheese 28 g Cheddar cheese Zucchini & Hummus scaled to 1 serving 1 cup, sliced Zucchini 1/4 cup Hummus	Simple Caprese Sandwich Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired. Zucchini & Hummus Slice zucchini into rounds and serve with hummus.
Dinner 1001.7 Calories \| 32.3g Carbs \| 50.7g Fat \| 85.9g Protein 2 serving Poached Salmon 554.7 Calories \| 4.5g Carbs \| 21.6g Fat \| 67.9g Protein 1 serving Creamy Ramen Noodles 304.0 Calories \| 27.1g Carbs \| 19.6g Fat \| 5.4g Protein 2 serving Easy Hard-Boiled Eggs 143 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein	Poached Salmon scaled to 2 serving 1/2 dash Salt 1 1/2 sprig Dill 0.4 tsp Parsley 1/4 cup Water 1/2 serving 5 fl oz White wine 1 1/2 tbsp chopped Shallots 1/2 dash Pepper 12 oz Atlantic salmon Creamy Ramen Noodles scaled to 1 serving 1/2 package Ramen noodle soup 1 cup Water 1 tbsp Butter 2 tbsp Reduced fat milk Easy Hard-Boiled Eggs scaled to 2 serving 2 large Egg	Poached Salmon Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat. Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper. 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. Easy Hard-Boiled Eggs Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.

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