Mediterranean Diet - Meal Plans

Recommended PCOD diet -  92 grams carbs  - 112 gms protein  - 58 gms fat

                                             368 cal                   448 cal                    522 cal

You can modify the following suggestions based on above recommendation

Day 1

Breakfast (329 calories)

1 serving Vegan Freezer Breakfast Burritos

A.M. Snack (35 calories)

1 clementine

Lunch (332 calories)

1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing

P.M. Snack (70 calories)

1 Fruit Energy Ball

Dinner (472 calories)

1 serving Stuffed Sweet Potato with Hummus Dressing

Can you eat bread with hummus?

Can you eat chapati with hummus?

Daily Totals: 1,237 calories, 66 g protein, 175 g carbs, 41 g fiber, 36 g fat, 1,392 mg sodium

Day 2

Breakfast (215 calories)

1 serving Apple-Cinnamon Overnight Oats

A.M. Snack (105 calories)

8 walnut halves

Lunch (332 calories)

1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing

P.M. Snack (70 calories)

1 Fruit Energy Ball

Dinner (503 calories)

1 serving Chickpea & Quinoa Grain Bowl

Daily Totals: 1,225 calories, 55 g protein, 154 g carbs, 33 g fiber, 50 g fat, 1,043 mg sodium

Daily Totals: 1,237 calories, 66 g protein, 175 g carbs, 41 g fiber, 36 g fat, 1,392 mg sodium

Day 3

Breakfast (329 calories)

1 serving Vegan Freezer Breakfast Burritos

A.M. Snack (35 calories)

1 clementine

Lunch (332 calories)

1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing

P.M. Snack (119 calories)

¼ cup hummus

1 cup sliced cucumber

Dinner (391 calories)

1 serving Chhole (Chickpea Curry)

1 serving Easy Brown Rice

Daily Totals: 1,206 calories, 57 g protein, 147 g carbs, 28 g fiber, 48 g fat, 1,499 mg sodium

Day 4

Breakfast (215 calories)

1 serving Apple-Cinnamon Overnight Oats

A.M. Snack (150 calories)

1 6-oz. container soy yogurt

Lunch (332 calories)

1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing

P.M. Snack (70 calories)

1 Fruit Energy Ball

Dinner (426 calories)

1 serving Tomato & Artichoke Gnocchi

Daily Totals: 1,192 calories, 52 g protein, 173 g carbs, 26 g fiber, 36 g fat, 1,104 mg sodium

Day 5

Breakfast (329 calories)

1 serving Vegan Freezer Breakfast Burritos

A.M. Snack (70 calories)

1 Fruit Energy Ball

Lunch (374 calories)

1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (95 calories)

1 medium apple

Dinner (320 calories)

1 serving Slow-Cooker Creamy Lentil Soup

Daily Totals: 1,187 calories, 51 g protein, 179 g carbs, 39 g fiber, 34 g fat, 2,047 mg sodium

Day 6

Breakfast (215 calories)

1 serving Apple-Cinnamon Overnight Oats

A.M. Snack (184 calories)

1 6-oz. container soy yogurt

1 clementine

Lunch (320 calories)

1 serving Slow-Cooker Creamy Lentil Soup

P.M. Snack (139 calories)

2 Fruit Energy Balls

Dinner (340 calories)

1 serving Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce

Daily Totals: 1,199 calories, 47 g protein, 177 g carbs, 33 g fiber, 38 g fat, 1,236 mg sodium

Day 7

Breakfast (329 calories)

1 serving Vegan Freezer Breakfast Burritos

A.M. Snack (35 calories)

1 clementine

Lunch (340 calories)

1 serving Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce

P.M. Snack (119 calories)

¼ cup hummus

1 cup sliced cucumber

Dinner (375 calories)

1 serving Zucchini-Chickpea Veggie Burgers with Tahini Ranch Sauce

Daily Totals: 1,198 calories, 47 g protein, 152 g carbs, 29 g fiber, 51 g fat, 1,899 mg sodium

https://www.eatingwell.com/article/2058271/vegan-mediterranean-diet-plan/

Includes some nonvegetarian

https://www.eatingwell.com/article/7763980/mediterranean-diet-plan-for-beginners/