2970 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 2970 calorie mediterranean diet plan

Example 2970 Calorie Mediterranean Meal Plan

270.5g Carbs 122.1g Fat 195.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 927.2 Calories \| 61.9g Carbs \| 49.7g Fat \| 63.7g Protein 2 serving Sticky Bun Chia Seed Pudding 644.0 Calories \| 44.6g Carbs \| 47.8g Fat \| 14.7g Protein 2 cup (480 g) Nonfat greek yogurt 283.2 Calories \| 17.3g Carbs \| 1.9g Fat \| 48.9g 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 Nonfat greek yogurt 480 g Nonfat greek yogurt	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 1051.3 Calories \| 120.3g Carbs \| 22.2g Fat \| 90.7g Protein 2 sandwich Simple Caprese Sandwich 706.7 Calories \| 104.0g Carbs \| 17.5g Fat \| 33.9g Protein 2 serving Cottage Cheese with Radishes 344.5 Calories \| 16.3g Carbs \| 4.7g Fat \| 56.8g Protein	Simple Caprese Sandwich scaled to 2 sandwich 2 slice, large Sourdough bread 2 oz Mozzarella cheese 4 slice, medium Tomatoes Cottage Cheese with Radishes scaled to 2 serving 2 cup, Cottage cheese 2 dash Salt 2 dash Pepper 1 cup slices Radishes	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. Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Dinner 944.6 Calories \| 88.3g Carbs \| 50.2g Fat \| 41.6g Protein 2 serving Fettuccine alfredo 801.3 Calories \| 87.6g Carbs \| 40.7g Fat \| 29.0g Protein 2 serving Microwave Poached Eggs 143.3 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein	Fettuccine alfredo scaled to 2 serving 3/16 cup, fluid Heavy whipping cream 1 1/4 tbsp Butter 3/16 tsp Pepper 1/16 tsp Salt 3/8 cup Parmesan cheese 4 oz Whole wheat pasta Microwave Poached Eggs scaled to 2 serving 2 large Egg 1/4 tsp Vinegar 2/3 cup Water	Fettuccine alfredo Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles). Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready. Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling. Microwave Poached Eggs Add the water and white vinegar to a 6 ounce custard cup. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap. Place in microwave and cook for 1 minute or until desired doneness. You may need to experiment with cooking times based on the wattage of your microwave and taste preference. Immediately remove egg from hot water with a slotted spoon as it will continue to cook. Serve with salt and pepper to taste.

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