950 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 950 calorie mediterranean diet plan

Example 950 Calorie Mediterranean Meal Plan

88.5g Carbs 51.3g Fat 50.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 312.3 Calories \| 25.3g Carbs \| 15.6g Fat \| 19.5g Protein 1 omelet Basic Parmesan Egg White Omelet 228.0 Calories \| 3.9g Carbs \| 15.1g Fat \| 18.4g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Basic Parmesan Egg White Omelet scaled to 1 omelet 4 large Egg white 2 tbsp Reduced fat milk 1 dash Salt 1 dash Pepper 1 tbsp Butter 2 tbsp Parmesan cheese Blueberries 148 g Blueberries	Basic Parmesan Egg White Omelet Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside. Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes. Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
Lunch 318.6 Calories \| 29.4g Carbs \| 16.9g Fat \| 16.4g Protein 1 sandwich Hummus on Rye 203.5 Calories \| 29.0g Carbs \| 7.3g Fat \| 9.6g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein	Hummus on Rye scaled to 1 sandwich 1/4 cup Hummus 2 slice Rye bread 1 slice Pickles 1 slice, medium Tomatoes 1 leaf outer Lettuce Cheddar cheese 28 g Cheddar cheese	Hummus on Rye This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Dinner 338.1 Calories \| 33.8g Carbs \| 18.7g Fat \| 14.2g Protein 1 serving Italian Vegetable Soup II 141.1 Calories \| 28.2g Carbs \| 1.4g Fat \| 7.9g Protein 1 serving Asparagus Parmesan 197.0 Calories \| 5.6g Carbs \| 17.4g Fat \| 6.3g Protein	Italian Vegetable Soup II scaled to 1 serving 5/8 medium Carrots 1/8 head small Cauliflower 1/8 cup, chopped Onions 13/16 medium Zucchini 3/8 medium whole Tomatoes 1/3 cup Tomatoes 3 1/2 tbsp Kidney beans Asparagus Parmesan scaled to 1 serving 0.6 tsp Butter 0.8 tbsp Olive oil 0.2 lb Asparagus 3 tbsp Parmesan cheese 0.2 dash Salt 0.2 dash Pepper	Italian Vegetable Soup II Chop all ingredients, carrots, cauliflower, onion, tomatoes and zucchini. Add cans of tomatoes to a large pot and bring it to boil. Add the chopped vegetables and beans. Simmer for about 15 to 20 minutes or until vegetables are tender. Enjoy! Asparagus Parmesan Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.

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