3180 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 3180 calorie mediterranean diet plan

Example 3180 Calorie Mediterranean Meal Plan

227.7g Carbs 165.1g Fat 199.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 1075.8 Calories \| 140.3g Carbs \| 23.6g Fat \| 78.2g Protein 2 shake Vanilla Protein Milkshake 757.7 Calories \| 74.3g Carbs \| 19.0g Fat \| 71.3g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein	Vanilla Protein Milkshake scaled to 2 shake 1 cup Vanilla ice cream 60 grams Whey protein powder 2 cup Reduced fat milk Natural granola with raisins 82 g Natural granola with raisins	Vanilla Protein Milkshake Mix in blender.
Lunch 1058.6 Calories \| 62.0g Carbs \| 76.1g Fat \| 38.1g Protein 2 serving Tomato & Basil Salad 954.4 Calories \| 34.7g Carbs \| 75.9g Fat \| 37.0g Protein 1 cup (151 g) Grapes 104.2 Calories \| 27.3g Carbs \| 0.2g Fat \| 1.1g 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 Grapes 151 g Grapes	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 1011.5 Calories \| 25.3g Carbs \| 65.4g Fat \| 83.6g Protein 2 serving Easy Garlic Chicken 450.3 Calories \| 3.2g Carbs \| 23.5g Fat \| 53.9g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein 2 serving Microwave Poached Eggs 143.3 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein	Easy Garlic Chicken scaled to 2 serving 1 1/2 tbsp Butter 1 breast Chicken breast 1 tsp Garlic powder 1/2 tsp Salt 1/2 tsp Onion powder Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery Microwave Poached Eggs scaled to 2 serving 2 large Egg 1/4 tsp Vinegar 2/3 cup Water	Easy Garlic Chicken Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear. Peanut Butter & Celery Spread peanut butter on celery and enjoy! 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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