3420 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 3420 calorie mediterranean diet plan

Example 3420 Calorie Mediterranean Meal Plan

223.5g Carbs 124.5g Fat 341.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 1151.4 Calories \| 141.1g Carbs \| 39.2g Fat \| 67.5g Protein 2 pita Breakfast pita pizza 869.2 Calories \| 77.3g Carbs \| 36.7g Fat \| 61.6g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 2 fruit (2-5/8" dia) (262 g) Oranges 123.1 Calories \| 30.8g Carbs \| 0.3g Fat \| 2.5g Protein	Breakfast pita pizza scaled to 2 pita 2 pita, large Pita bread 1 cup, diced Mozzarella cheese 1 cup Spinach 2 extra large Egg 1 dash Salt 1 dash Pepper 1/4 tsp, ground Oregano 3/4 tsp Cayenne pepper 1 tbsp Parmesan cheese Natural granola with raisins 41 g Natural granola with raisins Oranges 2 fruit (2-5/8" dia) Oranges	Breakfast pita pizza Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating. Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita. When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny). Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
Lunch 1068.0 Calories \| 59.2g Carbs \| 40.3g Fat \| 114.8g Protein 2 serving Spicy Chicken Celery Sticks 683.4 Calories \| 22.5g Carbs \| 34.5g Fat \| 67.0g Protein 2 large (7-1/4" to 8-/1/2" long) (144 g) Carrots 59.0 Calories \| 13.8g Carbs \| 0.3g Fat \| 1.3g Protein 2 serving Yogurt & Banana chips 325.6 Calories \| 22.9g Carbs \| 5.5g Fat \| 46.5g Protein	Spicy Chicken Celery Sticks scaled to 2 serving 2 can yields Canned chicken 4 tbsp Light mayonnaise 1 tsp Garlic powder 1/2 tsp Salt 6 stalks, large Celery 4 tbsp Pepper or hot sauce Carrots 2 large (7-1/4" to 8-/1/2" long) Carrots Yogurt & Banana chips scaled to 2 serving 16 oz Nonfat greek yogurt 0.4 oz Banana chips	Spicy Chicken Celery Sticks Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined. Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve. Yogurt & Banana chips Chop up banana chips and mix into yogurt. Enjoy!
Dinner 1159.4 Calories \| 23.2g Carbs \| 44.9g Fat \| 159.3g Protein 2 serving Fish with Creamy Leeks 981.3 Calories \| 18.5g Carbs \| 27.5g Fat \| 156.2g Protein 1 serving Easy Fried Spinach 178.1 Calories \| 4.8g Carbs \| 17.4g Fat \| 3.1g Protein	Fish with Creamy Leeks scaled to 2 serving 1/4 tsp Dill weed 1/3 cup Water 2 fillet Pollock 1 leek Leeks 3/4 tsp Wheat flour 1 tbsp Butter 1/4 cup Sour cream 1/4 tsp Salt 1/8 tsp Pepper Easy Fried Spinach scaled to 1 serving 2/3 tbsp Vegetable oil 2/3 tbsp Butter 1/3 package Spinach 1 1/3 cloves, minced Garlic	Fish with Creamy Leeks Whisk together sour cream and flour. Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes. Stir in sour-cream mixture and remaining water. Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill. Easy Fried Spinach Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.

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