1980 Calorie
Mediterranean diet and meal plan
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Example 1980 calorie
mediterranean diet plan
Example 1980 Calorie Mediterranean Meal Plan
179.9g Carbs
104.9g Fat
103.0g Protein
Breakfast
594.9 Calories |
74.2g Carbs |
16.6g Fat |
39.7g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g 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
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Apples
1
medium (3" dia)
Apples
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Vanilla Protein Milkshake
Mix in blender.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
698.1 Calories |
45.8g Carbs |
41.4g Fat |
45.0g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Avocados
1
fruit
Avocados
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
729.8 Calories |
59.9g Carbs |
46.9g Fat |
18.3g Protein
1
serving
Cucumbers and Egg Salad
121.7 Calories |
5.7g Carbs |
7.6g Fat |
7.4g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Cucumbers and Egg Salad
scaled to 1 serving
1 large
Egg
1 small
Cucumber
1 small
Pickles
3/4 tbsp
Light mayonnaise
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
Cucumbers and Egg Salad
Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, and cool.
Peel eggs. Chop into eighths, and transfer to a medium salad bowl.
Cube cucumbers and pickled cucumbers, and add to eggs. Mix in mayonnaise. Refrigerate until thoroughly chilled.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|