1390 Calorie
Mediterranean diet and meal plan
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Example 1390 calorie
mediterranean diet plan
Example 1390 Calorie Mediterranean Meal Plan
84.5g Carbs
68.4g Fat
108.4g Protein
Breakfast
467.0 Calories |
26.8g Carbs |
24.3g Fat |
36.2g Protein
1
Omlette
Asparagus and Cashew Omelet
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Asparagus and Cashew Omelet
scaled to 1 Omlette
1/2 oz
Cashew nuts
1 1/2 extra large
Egg
1/2 tbsp
Water
1/4 cup
Parmesan cheese
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1/4 tsp
Olive oil
3/4 tsp
Butter
56 3/4 grams
Asparagus
Nonfat yogurt
245
g
Nonfat yogurt
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
|
Lunch
466.7 Calories |
46.7g Carbs |
15.0g Fat |
40.3g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
431.7 Calories |
11.0g Carbs |
29.1g Fat |
32.0g Protein
1
serving
Easy Parmesan Crusted Chicken
253.6 Calories |
6.2g Carbs |
11.7g Fat |
29.0g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Easy Parmesan Crusted Chicken
scaled to 1 serving
2 tbsp
Light mayonnaise
1 1/4 tbsp
Parmesan cheese
1 half breast
Chicken breast
1/2 tbsp
Bread crumbs
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
|