990 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 990 calorie mediterranean diet plan

Example 990 Calorie Mediterranean Meal Plan

107.6g Carbs 42.8g Fat 75.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 394.0 Calories \| 72.6g Carbs \| 5.5g Fat \| 18.9g Protein 2 pancakes Cinnamon Oatmeal Pancakes 235.0 Calories \| 39.5g Carbs \| 3.2g Fat \| 15.5g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Cinnamon Oatmeal Pancakes scaled to 2 pancakes 2 large Egg white 1/2 tsp Cinnamon 1/4 tsp Nutmeg 1 dash Salt 1/2 cup Oatmeal 1/2 tsp Baking powder 1 tsp Aspartame 6 tbsp Reduced fat milk Natural granola with raisins 41 g Natural granola with raisins	Cinnamon Oatmeal Pancakes Combine oats with all the other ingredients in a bowl and mix well until a batter forms. If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny. Spray pan with cooking spray or lightly oil the pan. Spoon batter into pan and cook over medium heat just like regular pancakes. If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
Lunch 376.5 Calories \| 28.7g Carbs \| 12.0g Fat \| 40.9g Protein 1 serving All American Tuna 255.8 Calories \| 16.0g Carbs \| 5.9g Fat \| 35.3g Protein 1 serving Radishes with Hummus 120.7 Calories \| 12.7g Carbs \| 6.0g Fat \| 5.6g 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 Radishes with Hummus scaled to 1 serving 1 cup slices Radishes 1/4 cup Hummus	All American Tuna Mix all ingredients together in a bowl. Serve with bread. Radishes with Hummus Cut radishes into rounds and eat with hummus.
Dinner 304.6 Calories \| 6.4g Carbs \| 25.4g Fat \| 15.9g Protein 1 serving Tofu Walnut Burgers with Irish Stout 304.6 Calories \| 6.4g Carbs \| 25.4g Fat \| 15.9g Protein	Tofu Walnut Burgers with Irish Stout scaled to 1 serving 3/16 dash Salt 1/2 tsp Soy sauce 3/16 lb Tofu 1 1/3 oz Walnuts 3/16 dash Pepper 2/3 fl oz Beer 3/16 extra large Egg	Tofu Walnut Burgers with Irish Stout Drain & crumble tofu. Chop walnuts. Preheat an outdoor grill for medium heat and lightly oil the grate. Place walnuts in a food processor; process until crushed. Mix crushed walnuts, tofu, egg, and Irish stout beer in a large bowl until the mixture holds together when lightly squeezed. Stir in soy sauce and season with salt and black pepper. Divide and form the mixture into patties. Grill patties on the prepared grill until browned and set in the middle, 5 to 7 minutes per side.

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