2930 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 2930 calorie mediterranean diet plan

Example 2930 Calorie Mediterranean Meal Plan

280.9g Carbs 121.7g Fat 186.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 945.4 Calories \| 119.3g Carbs \| 20.1g Fat \| 76.0g Protein 2 shake Vanilla Protein Milkshake 757.7 Calories \| 74.3g Carbs \| 19.0g Fat \| 71.3g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Vanilla Protein Milkshake scaled to 2 shake 1 cup Vanilla ice cream 60 grams Whey protein powder 2 cup Reduced fat milk Melons 1 melon, medium (about 5" dia) Melons	Vanilla Protein Milkshake Mix in blender.
Lunch 938.1 Calories \| 43.7g Carbs \| 77.4g Fat \| 32.1g Protein 1 serving Cucumber and Poppy Seed Salad 110.2 Calories \| 12.9g Carbs \| 6.0g Fat \| 1.8g Protein 1 cup, whole (143 g) Almonds 828.0 Calories \| 30.8g Carbs \| 71.4g Fat \| 30.2g Protein	Cucumber and Poppy Seed Salad scaled to 1 serving 1 1/3 tbsp Light mayonnaise 1/2 tbsp Sour cream 1/2 tbsp Vinegar 3/4 tsp Honey 1/4 tsp Poppy seed 1/8 tsp Salt 1/16 tsp Pepper 1 medium Cucumber 1/4 small raw Red Onion Almonds 143 g Almonds	Cucumber and Poppy Seed Salad In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper. 4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced Add cucumbers and onion to the bowl; toss to combine.
Dinner 1003.4 Calories \| 117.9g Carbs \| 24.2g Fat \| 78.4g Protein 2 burrito Stuffed Chicken Burrs 840.6 Calories \| 106.5g Carbs \| 21.4g Fat \| 55.2g Protein 1 serving Yogurt & Banana chips 162.8 Calories \| 11.4g Carbs \| 2.8g Fat \| 23.2g Protein	Stuffed Chicken Burrs scaled to 2 burrito 5 1/3 oz Chicken breast 0.6 cup Tomatoes 1/3 cup Tomato sauce 11/16 tbsp Dry taco seasoning mix 2 tortilla Tortillas 3/16 cup, shredded Cheddar cheese 1 cup shredded Lettuce 1/3 medium Red bell pepper 1/2 cup, chopped Onions Yogurt & Banana chips scaled to 1 serving 8 oz Nonfat greek yogurt 0.2 oz Banana chips	Stuffed Chicken Burrs Dice onion and bell pepper and cut chicken breast into strips. Spray large skillet with cooking spray; heat over medium-high heat. Add chicken, bell pepper and onion; cook 7 minutes or until chicken is no longer pink, stirring occasionally. Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally. Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap. Yogurt & Banana chips Chop up banana chips and mix into yogurt. Enjoy!

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