3060 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 3060 calorie mediterranean diet plan

Example 3060 Calorie Mediterranean Meal Plan

236.6g Carbs 174.4g Fat 131.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 1050.4 Calories \| 63.5g Carbs \| 60.6g Fat \| 61.9g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 2 slice Buttered Toast 242.9 Calories \| 23.9g Carbs \| 13.5g Fat \| 7.1g 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 Nonfat yogurt 490 g Nonfat yogurt Buttered Toast scaled to 2 slice 2 slice Whole-wheat bread 1 tbsp Butter	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. Buttered Toast Toast bread to desired doneness. Spread butter across until evenly distributed. Enjoy!
Lunch 983.9 Calories \| 41.6g Carbs \| 76.0g Fat \| 37.6g Protein 2 serving Tomato & Basil Salad 954.4 Calories \| 34.7g Carbs \| 75.9g Fat \| 37.0g Protein 1 large (7-1/4" to 8-/1/2" long) (72 g) Carrots 29.5 Calories \| 6.9g Carbs \| 0.2g Fat \| 0.7g Protein	Tomato & Basil Salad scaled to 2 serving 5 tomato Roma tomatoes 5 tbsp, chopped Basil 1 cup, chopped Onions 1 cup, diced Mozzarella cheese 4 tsp Balsamic vinegar 4 tbsp Olive oil 1 dash Pepper 1 dash Salt Carrots 1 large (7-1/4" to 8-/1/2" long) Carrots	Tomato & Basil Salad Wash and dice tomatoes. Chop fresh basil. Peel and dice onion. Combine vinegar, oil, basil and toss to taste in a large bowl. Add tomatoes, onion, cheese and toss to coat. You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Dinner 979.5 Calories \| 131.4g Carbs \| 37.7g Fat \| 31.8g Protein 2 serving Fresh Pea Soup 294.3 Calories \| 41.7g Carbs \| 8.8g Fat \| 14.8g Protein 2 serving Broccoli Spaghetti Soup 685.2 Calories \| 89.7g Carbs \| 29.0g Fat \| 16.9g Protein	Fresh Pea Soup scaled to 2 serving 1/2 dash Pepper 1/2 dash Salt 1/2 tbsp Vegetable oil 1 clove Garlic 1 1/2 cup Peas 3/4 cup, chopped Onions 1/2 cup Spinach 1 1/2 cup Chicken broth Broccoli Spaghetti Soup scaled to 2 serving 4 oz Spaghetti 1/2 dash Salt 2 tbsp Olive oil 1/2 stalk Broccoli 1/2 dash Pepper	Fresh Pea Soup In a hot saucepan, coat with oil and brown onions and then garlic, about 5 minutes. Season with salt and pepper. Add chicken stock and bring to a boil. Add the peas and cook until soft, about 5 to 8 minutes, check often. Do not overcook or they will darken. During the last minute, add the spinach. Immediately blend using a hand blender and when pureed, check for seasoning. Soup will be a bit thick which is fine but for better texture strain or use a food mill. This last step is optional. You can add a drizzle of basil oil to make this extra fancy. Serve with seared scallops for quick summer meal. Broccoli Spaghetti Soup Chop broccoli. Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente. Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.

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