1830 Calorie
Mediterranean diet and meal plan
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Example 1830 calorie
mediterranean diet plan
Example 1830 Calorie Mediterranean Meal Plan
144.7g Carbs
81.9g Fat
135.4g Protein
Breakfast
545.9 Calories |
45.1g Carbs |
30.9g Fat |
26.2g Protein
1
Omlette
Asparagus and Cashew Omelet
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g 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
Apples
1
medium (3" dia)
Apples
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
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.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
636.3 Calories |
66.8g Carbs |
12.3g Fat |
68.2g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
|