1670 Calorie
Mediterranean diet and meal plan
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Example 1670 calorie
mediterranean diet plan
Example 1670 Calorie Mediterranean Meal Plan
146.4g Carbs
79.7g Fat
79.8g Protein
Breakfast
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
|
Spicy Fried Eggs
scaled to 1 plate
3 large
Egg
3 tortilla
Tortillas
1 tbsp
Chili powder
1 tbsp
Olive oil
3 tbsp
Salsa
|
Spicy Fried Eggs
Heat oil over medium/low heat in a non stick pan.
Add chili powder to oil and fry eggs.
Heat tortillas in preferred manner
Stack tortillas on a plate and top with fried eggs.
Heat salsa in the egg pan and pour over eggs.
|
Lunch
519.8 Calories |
44.8g Carbs |
35.1g Fat |
13.5g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Avocados
1
fruit
Avocados
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
|
Dinner
519.4 Calories |
61.5g Carbs |
13.6g Fat |
41.6g Protein
1
serving
Tomato Basil Pasta
277.4 Calories |
46.8g Carbs |
7.8g Fat |
9.6g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Tomato Basil Pasta
scaled to 1 serving
2 oz
Whole wheat pasta
1/2 cup, chopped or sliced
Tomatoes
1/2 cup
Spinach
1/8 tsp
Pepper
1/4 tsp
Salt
1 leaf, whole
Basil
1/2 tbsp
Olive oil
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Tomato Basil Pasta
Start water boiling
In second pot add tomato (diced/chopped), basil leaves, spinach (chopped), salt, pepper, and olive oil and put on medium heat for 10 minutes. Stir occasionally.
Boil pasta (I prefer rotini) for ~8 minutes (follow directions on box). Then drain.
Mix cooked pasta with sauce mixture.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|