1100 Calorie
Mediterranean diet and meal plan
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Example 1100 calorie
mediterranean diet plan
Example 1100 Calorie Mediterranean Meal Plan
83.2g Carbs
43.7g Fat
121.2g Protein
Breakfast
322.6 Calories |
29.0g Carbs |
15.4g Fat |
18.9g Protein
1
omelet
Basic Parmesan Egg White Omelet
228.0 Calories |
3.9g Carbs |
15.1g Fat |
18.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Basic Parmesan Egg White Omelet
scaled to 1 omelet
4 large
Egg white
2 tbsp
Reduced fat milk
1 dash
Salt
1 dash
Pepper
1 tbsp
Butter
2 tbsp
Parmesan cheese
Apples
1
medium (3" dia)
Apples
|
Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
|
Lunch
371.4 Calories |
46.6g Carbs |
3.6g Fat |
40.1g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g 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
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
|
Dinner
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
|