1490 Calorie
Mediterranean diet and meal plan
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Example 1490 calorie
mediterranean diet plan
Example 1490 Calorie Mediterranean Meal Plan
124.7g Carbs
56.3g Fat
124.3g Protein
Breakfast
516.0 Calories |
56.0g Carbs |
10.0g Fat |
49.7g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Nonfat yogurt
245
g
Nonfat yogurt
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
509.1 Calories |
61.8g Carbs |
10.7g Fat |
46.0g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g 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
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
451.6 Calories |
7.0g Carbs |
35.6g Fat |
28.6g Protein
1
serving
Grilled Salmon Cakes
273.5 Calories |
2.2g Carbs |
18.2g Fat |
25.5g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Grilled Salmon Cakes
scaled to 1 serving
1/4 can
Pink salmon
1/2 jumbo
Egg
1/4 small
Onions
1/4 tsp
Pepper
3/4 tbsp
Vegetable oil
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
|
Grilled Salmon Cakes
Pick through the salmon and remove any bones. In a mixing bowl, beat the eggs and add the diced onion, salmon and pepper. Mix thoroughly.
Shape into 2 ounce patties; 8 patties. In a large skillet over medium heat, heat the oil. Fry each patty for 5 minutes on each side or until crispy and golden brown.
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.
|