1530 Calorie
Mediterranean diet and meal plan
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Example 1530 calorie
mediterranean diet plan
Example 1530 Calorie Mediterranean Meal Plan
154.4g Carbs
47.7g Fat
127.7g Protein
Breakfast
593.7 Calories |
71.7g Carbs |
20.6g Fat |
34.2g Protein
1
pita
Breakfast pita pizza
434.6 Calories |
38.6g Carbs |
18.3g Fat |
30.8g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Breakfast pita pizza
scaled to 1 pita
1 pita, large
Pita bread
1/2 cup, diced
Mozzarella cheese
1/2 cup
Spinach
1 extra large
Egg
1/2 dash
Salt
1/2 dash
Pepper
1/8 tsp, ground
Oregano
3/8 tsp
Cayenne pepper
1/2 tbsp
Parmesan cheese
Natural granola with raisins
41
g
Natural granola with raisins
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
465.0 Calories |
46.0g Carbs |
8.4g Fat |
52.3g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
477.1 Calories |
36.8g Carbs |
18.7g Fat |
41.2g Protein
1
serving
Brown Sugar Salmon
302.6 Calories |
14.4g Carbs |
11.3g Fat |
34.1g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Brown Sugar Salmon
scaled to 1 serving
1/16 cup packed
Brown sugar
1/2 tbsp
Dijon mustard
1/4 tsp
Salt
1/4 tsp
Pepper
6 oz
Atlantic salmon
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Carrots with Hummus
Dip carrots into hummus, eat.
|