1090 Calorie
Mediterranean diet and meal plan
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Example 1090 calorie
mediterranean diet plan
Example 1090 Calorie Mediterranean Meal Plan
106.7g Carbs
38.7g Fat
91.7g Protein
Breakfast
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 1 serving
1/2 cup
Pumpkin
2 tbsp
Sesame butter
1/2 tsp
Cinnamon
1 tbsp
Honey
1/2 pita, large
Pita bread
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
409.9 Calories |
29.5g Carbs |
10.8g Fat |
51.7g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves 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.
|
Dinner
324.1 Calories |
25.0g Carbs |
10.5g Fat |
30.2g Protein
1
wrap
Chicken wrap
252.4 Calories |
24.6g Carbs |
5.8g Fat |
23.9g Protein
1
serving
Microwave Poached Eggs
71.6 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Chicken wrap
scaled to 1 wrap
3/8 breast
Chicken breast
1/8 tsp
Olive oil
0.031 cup chopped
Onions
1 tortilla
Tortillas
1/2 cup shredded
Lettuce
3/8 tsp
Dijon mustard
Microwave Poached Eggs
scaled to 1 serving
1 large
Egg
1/8 tsp
Vinegar
1/3 cup
Water
|
Chicken wrap
Cook the chicken breast if not using deli meats: To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop into strips or cubes.
Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge.
To make a wrap, spread a half a cup of the mixture on a wrap and top with half a cup of lettuce.
Wrap can be heated up in microwave slightly to make soft - heat up the mixture too for a hot sandwich.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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