3030 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 3030 calorie mediterranean diet plan

Example 3030 Calorie Mediterranean Meal Plan

248.1g Carbs 146.6g Fat 195.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 993.7 Calories \| 116.9g Carbs \| 30.1g Fat \| 65.9g Protein 2 serving Zucchini Frittata 401.2 Calories \| 13.2g Carbs \| 24.7g Fat \| 30.9g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein	Zucchini Frittata scaled to 2 serving 1/2 cup, chopped Onions 1 cup, chopped Zucchini 2 spray Pam cooking spray 4 large Egg 2 dash Salt 2 dash Pepper 2 tbsp, shredded Cheddar cheese Nonfat yogurt 490 g Nonfat yogurt Natural granola with raisins 82 g Natural granola with raisins	Zucchini Frittata Preheat the oven to 350F. Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
Lunch 995.1 Calories \| 35.1g Carbs \| 52.9g Fat \| 103.7g Protein 2 serving Cottage Cheese with Spicy Tuna 456.5 Calories \| 8.1g Carbs \| 5.5g Fat \| 92.1g Protein 1 fruit (201 g) Avocados 321.6 Calories \| 17.1g Carbs \| 29.5g Fat \| 4.0g Protein 1 serving Almond Butter & Celery 217.0 Calories \| 9.8g Carbs \| 18.0g Fat \| 7.6g Protein	Cottage Cheese with Spicy Tuna scaled to 2 serving 1 cup, Cottage cheese 1 tsp Dill 2 can Tuna 2 tsp Sriracha Sauce Avocados 1 fruit Avocados Almond Butter & Celery scaled to 1 serving 2 tbsp Almond butter 2 stalks, large Celery	Cottage Cheese with Spicy Tuna Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy! Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 1012.0 Calories \| 96.1g Carbs \| 63.6g Fat \| 25.6g Protein 2 serving Alfredo Mostaccioli 850.9 Calories \| 88.2g Carbs \| 49.5g Fat \| 22.3g Protein 2 serving Garlic Kale 161.1 Calories \| 7.8g Carbs \| 14.2g Fat \| 3.3g Protein	Alfredo Mostaccioli scaled to 2 serving 1/16 tsp Pepper 0.031 tsp Garlic powder 1/4 tsp Salt 1/4 cup Parsley 4 oz Whole wheat pasta 1/4 cup, fluid Heavy whipping cream 1 tbsp Butter 2 tbsp Parmesan cheese Garlic Kale scaled to 2 serving 1 cup, chopped Kale 1 tbsp Olive oil 2 cloves, minced Garlic	Alfredo Mostaccioli Chop parsley. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately. Garlic Kale Tear the kale leaves into bite-size pieces from the thick stems; discard the stems. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.

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