830 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 830 calorie mediterranean diet plan

Example 830 Calorie Mediterranean Meal Plan

67.9g Carbs 27.5g Fat 84.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 279.9 Calories \| 28.1g Carbs \| 11.5g Fat \| 18.0g Protein 1 serving Zucchini Hash 218.3 Calories \| 12.7g Carbs \| 11.3g Fat \| 16.8g Protein 1 fruit (131 g) Oranges 61.6 Calories \| 15.4g Carbs \| 0.2g Fat \| 1.2g Protein	Zucchini Hash scaled to 1 serving 4 tbsp chopped Onions 1 cup, chopped Zucchini 1 dash Salt 1 dash Pepper 1 spray Pam cooking spray 2 extra large Egg 1 tsp Garlic powder 1 tsp Onion powder Oranges 1 fruit Oranges	Zucchini Hash Chop the onion and zucchini, and then mix everything up in a bowl. Heat a pan on medium heat, and lightly spray with a cooking spray. Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
Lunch 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein 1 serving PBJ Cottage Cheese 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein	PBJ Cottage Cheese scaled to 1 serving 2 tsp Strawberry jam 2 tsp Peanut butter 1 cup Cottage cheese	PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve.
Dinner 292.2 Calories \| 22.2g Carbs \| 8.3g Fat \| 35.7g Protein 1 serving Simple Fish Chowder 145.2 Calories \| 11.1g Carbs \| 1.5g Fat \| 22.8g Protein 1 serving Sea Salt Edamame 147.0 Calories \| 11.1g Carbs \| 6.8g Fat \| 13.0g Protein	Simple Fish Chowder scaled to 1 serving 1 cup Tomatoes 1 1/2 stalk, medium Celery 1/2 tsp, ground Oregano 1/2 tsp, ground Basil 1 dash Salt 1 dash Pepper 4 oz Cod Sea Salt Edamame scaled to 1 serving 1 dash Salt 100 grams Soybeans	Simple Fish Chowder Frozen cod or other fish can be used in place of fresh cod. Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat. Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water. Sea Salt Edamame Cook edamame in microwave, about 2 minutes. Sprinkle salt over. Just eat the beans, not the pods.

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