low carb mediterranean diet plan...mediterranean diet plan arb 2000-ish calories sample meal plan...

MEDITERRANEAN DIET PLANLOW CARB

2000-ISH CALORIES

SAM

PLE

MEAL PLAN

BREAKFAST

SNACK 1

LUNCH

SNACK 2

DINNER

Remember to Log Any Tweaks

Avocado Egg Salad on Sourdough

Almonds, Berry, Cottage Cheese

Chicken Cauliflower Tabbouleh

Shake and Walnuts

Salisbury Mushroom & Peas

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GROCERY LIST

Olive oilSpray olive oilThe Fit Cook Spice BlendsItalian seasoningCuminDried oreganoGround sageDried rosemaryGround fennelCinnamonSea salt & cracked pepperVegan Worcestershire (or regular)Low sodium Tamari

OILS/SEASONINGS/CONDIMENTS

Carton of eggs1 1/4 lb Chicken breast (tenders)

2% Cottage cheese(or Greek yogurt)Feta crumble

PRODUCE

PROTEIN

DAIRYUnsweetened almond milkVegetable brothLow Carb whey or vegan proteinpowder

OTHER

Sourdough bread(or your choice of bread)WalnutsAlmonds

GRAINS/NUTS/SEEDS

3 Medium avocadosMedium red onion4 LimesCilantro2 Bundles parsleyBundle spinachFrozen peasBlueberriesHead of cauliflowerCarton cherry tomatoes1 Medium cucumber3 Lemons18oz Crimini (or portobello)mushroom capsFresh garlic1 Vine tomato


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BREAKFASTAvocado Egg Guacamole onSourdough Toast

Ingredients for 1 serving

Steps


Lightly spray sourdough with olive oil and a pinch of sea salt & pepper. Toast for 4 to 6 minutes to desired darkness.

In a (stone) bowl mix together the remaining ingredients and season to taste with sea salt & pepper and fresh lime.

• 1 slice sourdough (or whole grain bread)• 2 hard-boiled eggs, chopped• 2 hard-boiled egg whites only, chopped• 1 medium avocado• 1/4 cup diced red onion• 2 teaspoons The Fit Cook Everyday (or 1 tsp onion powder + 1 tsp garlic powder)• 1 teaspoon cumin• Juice from 1 lime• 1/4 cup finely chopped cilantro (OPTIONAL)• Chopped jalapeno (OPTIONAL)• Sea salt & pepper to taste• 2 slices tomato• 1/4 cup spinach

Ingredients

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SNACK 1

Cottage Cheese, Berries & Almonds

Ingredients for 1 serving

• 1 cup (8oz) 2% cottage cheese• 30g (1/4 cup) almonds• 1/4 cup fresh blueberries• Fresh cinnamon (OPTIONAL)

SNACK 2

• 1 scoop protein shake made using water or low-calorie almond milk• 30g (1/4 cup) walnuts



Protein Shake & Walnuts




LUNCHCauliflower Tabbouleh

Ingredients for 3 servings

Steps

Grate the head of cauliflower into a large mixing bowl. Add the remaining ingredients for the tabbouleh and toss together. Season to taste with sea salt & pepper, then cover and place in the fridge until it’s ready to be enjoyed. Divide it evenly between your meal containers (3 to 4) and garnish with fresh lemon.

Season chicken with spices and blends.

Set a nonstick skillet on medium high heat and once hot, add oil.

Add the chicken tenders and cook for 4 to 6 minutes on each side or until the chicken is cooked through.

Divide the chicken into desired portions and add each portion to the meal container withtabbouleh. If desired, add one tablespoon of feta to each serving. Garnish with fresh lemon.

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Chicken Ingredients

Tabbouleh Ingredients

• 1 medium head cauliflower• 10.5 oz cherry tomatoes, quartered• 1 medium cucumber, seeds removed then diced• 1 cup finely chopped parsley, tightly packed• 1 tablespoon The Fit Cook Land (OR dried oregano)• 3 tablespoons olive oil• Juice from 1 lemon• Sea salt & pepper to taste• 4 tablespoons crumbled feta (1 tablespoon per serving, OPTIONAL)

• 1 1/4 lb chicken breast tenders• 2 teaspoons The Fit Cook Every-day blend (OR 1 teaspoon garlic powder + 1 teaspoon onion powder)• 2 teaspoons The Fit Cook Land (or Italian seasoning)• 1 tablespoon olive oil



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Ingredients

Seasonings

• 3 tablespoons olive oil• 3 garlic gloves, minced• 1/2 white onion, diced• Pinch of sea salt• 18oz Crimini mushrooms, stems removed and sliced• 1/4 cup vegetable broth• 2 tablespoons veganWorcestershire• 2 tablespoons low sodium • Tamari (or soy sauce)• 2 tablespoons almond milk• 3 cups frozen peas• Fresh chopped parsley

• 2 teaspoons dried oregano• 1 teaspoon dried rosemary• 1 teaspoon ground sage• 1 teaspoon fennel powder

DINNERSalisbury Mushroom & Peas

Steps

Set a nonstick skillet on medium heat. When hot, add olive oil, garlic and onions. Cook for 3 to 5 minutes, or until the onions turn brown and slightly translucent. Add a pinch of salt as the onions cook.

Add sliced crimini mushrooms and cook until the mushrooms begin to wilt and shrink in size, about 3 minutes.

Sprinkle in the seasonings as the mushrooms cook and stir for 1 minute.

Pour in the veggie broth, Worcestershire and low sodium Tamari. Stir and increase the heat slightly to bring to a low simmer. Wilt the mush-rooms further in the sauce and let the majority of the liquid evaporate, about 5 minutes.

Add almond milk and fold in the peas. Remove the skillet from the heat and continue stirring so the peas thaw.

Garnish with fresh parsley and red pepper flakes, if desired, and enjoy with freshly steamed cauliflower rice to make it even heartier BUT keep it lower in carbs.

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Avocado Egg Salad on Sourdough

Almonds, Berry, Cottage Cheese

Chicken Cauliflower Tabbouleh

Shake and Walnuts

Salisbury Mushroom & Peas

NUTRITION



low carb mediterranean diet plan...mediterranean diet plan arb 2000-ish calories sample meal plan...

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