3190 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 3190 calorie mediterranean diet plan

Example 3190 Calorie Mediterranean Meal Plan

287.1g Carbs 141.7g Fat 222.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 1033.3 Calories \| 83.6g Carbs \| 52.7g Fat \| 59.5g Protein 2 serving Curry Cheddar Scrambled Eggs 437.3 Calories \| 2.5g Carbs \| 32.4g Fat \| 32.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein 2 serving Brie cheese on bread 408.3 Calories \| 36.1g Carbs \| 19.2g Fat \| 22.8g Protein	Curry Cheddar Scrambled Eggs scaled to 2 serving 1/2 tsp Curry powder 2 dash Salt 2 dash Pepper 4 large Egg 4 tbsp, shredded Cheddar cheese 1 tsp Butter Melons 1 melon, medium (about 5" dia) Melons Brie cheese on bread scaled to 2 serving 2 slice large Multi-grain bread 2 oz Brie cheese	Curry Cheddar Scrambled Eggs Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes. Brie cheese on bread Spread cheese on bread, eat.
Lunch 1135.0 Calories \| 37.8g Carbs \| 53.3g Fat \| 120.4g Protein 1 serving All American Tuna 255.8 Calories \| 16.0g Carbs \| 5.9g Fat \| 35.3g Protein 2 serving Protein-boosted Yogurt 879.2 Calories \| 21.9g Carbs \| 47.3g Fat \| 85.1g Protein	All American Tuna scaled to 1 serving 1 can Tuna 1 tbsp Light mayonnaise 1/8 cup, diced Celery 1/2 large Pickles 1 slice Wheat bread Protein-boosted Yogurt scaled to 2 serving 2 scoop Whey protein powder 16 oz Greek yogurt	All American Tuna Mix all ingredients together in a bowl. Serve with bread. Protein-boosted Yogurt Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
Dinner 1099.6 Calories \| 165.7g Carbs \| 35.8g Fat \| 42.6g Protein 2 serving Five Ingredient Pasta Toss 981.9 Calories \| 153.1g Carbs \| 29.7g Fat \| 37.1g Protein 1 serving Cucumber & Hummus 117.7 Calories \| 12.6g Carbs \| 6.0g Fat \| 5.5g Protein	Five Ingredient Pasta Toss scaled to 2 serving 4 oz Whole wheat pasta 0.9 cup Tomatoes 1 cloves, minced Garlic 15/16 cup White beans 1/8 cup leaves, whole Basil 2 tbsp Olive oil Cucumber & Hummus scaled to 1 serving 1/4 cup Hummus 1 cup slices Cucumber	Five Ingredient Pasta Toss Rinse and drain beans, crush garlic and chop basil. Combine the olive oil and garlic in a small bowl. Set aside. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the bow tie pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Drain well in a colander set in the sink. Place the pasta, beans, tomatoes, basil, and 2 tablespoons of the garlic olive oil in a large bowl; toss gently until combined. Serve the remaining olive oil at the table to drizzle over individual servings. Cucumber & Hummus Cut cucumber into round slices and eat with hummus.

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