Day 2
Breakfast: Spinach and feta omelette with whole-grain toast
(Portion: 3 eggs, 50g feta, 1 cup spinach, 2 slices whole-grain bread)
Macros: 600 kcal – Carbs: 40g, Protein: 30g, Fat: 35g, Fiber: 6g.
Preparation:
– Sauté spinach in olive oil until wilted.
– Whisk eggs, pour over spinach, and add crumbled feta.
– Cook until set, serve with toasted bread.
Snack 1: Greek yogurt with chia seeds and berries
(Portion: 1 cup Greek yogurt, 1 tbsp chia seeds, 1/2 cup berries)
Macros: 300 kcal – Carbs: 35g, Protein: 15g, Fat: 10g, Fiber: 7g.
—————————————————————————————————————–
Lunch: Bulgur meatballs in tomato sauce
(Portion: 6 meatballs, 1 cup bulgur, 1 cup tomato sauce)
Macros: 800 kcal – Carbs: 85g, Protein: 40g, Fat: 30g, Fiber: 8g.
Preparation:
– Mix cooked bulgur, egg, and spices for meatballs.
– Shape into balls and bake at 180°C for 20 minutes.
– Simmer in tomato sauce and serve.
—————————————————————————————————————–
Snack 2: Nuts and dried apricots
(Portion: 20 almonds, 4 dried apricots)
Macros: 250 kcal – Carbs: 35g, Protein: 5g, Fat: 15g, Fiber: 5g.
—————————————————————————————————————–
Dinner: Red lentil falafel with rice
(Portion: 6 falafel, 1 cup brown rice, tzatziki)
Macros: 700 kcal – Carbs: 75g, Protein: 40g, Fat: 25g, Fiber: 10g.
Preparation:
– Blend soaked lentils, onion, garlic, and spices.
– Shape into balls and bake at 180°C for 20 minutes.
– Serve with rice and tzatziki.
Total: 2650 kcal – Carbs: 270g, Protein: 130g (20%), Fat: 115g, Fiber: 36g.
—————————————————————————————————————–
Shopping List for Day 2
Produce:
Spinach
Tomatoes
Berries
Onion
Dried apricots
Proteins:
Eggs
Feta
Greek yogurt
Meatballs
Grains:
Whole-grain bread
Bulgur
Brown rice
Others:
Olive oil
Chia seeds
Tzatziki
Almonds
—————————————————————————————————————–
If you enjoyed Day 2, stay here for more!
Please like, comment, and subscribe! Let me know which meal you’re most excited to try in the comments below. #mediterraneandiet
#dailymealplan #HealthyMealPlan #fitenss #MediterraneanCuisine #nutrition