GET THIS FREE Meal Plan 2500 - 2700 Kcal | Day 2 Balanced diet plan #mealplan
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
