1120 Calorie
Mediterranean diet and meal plan
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Example 1120 calorie
mediterranean diet plan
Example 1120 Calorie Mediterranean Meal Plan
121.3g Carbs
38.1g Fat
57.7g Protein
Breakfast
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
2
serving
Vanilla Chai Chia Pudding
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
|
Vanilla Chai Chia Pudding
scaled to 2 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tbsp
Maple syrups
2 tsp
Vanilla extract
1/2 tsp
Cinnamon
1/2 tsp
Ginger
1/4 tsp, ground
Cardamom
1/4 tsp
Cloves
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
|
Dinner
351.3 Calories |
59.9g Carbs |
6.3g Fat |
15.5g Protein
1
serving
Penne Pasta with Cannellini Beans and Escarole
279.8 Calories |
59.6g Carbs |
1.5g Fat |
9.2g Protein
1
serving
Easy Hard-Boiled Eggs
71.5 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Penne Pasta with Cannellini Beans and Escarole
scaled to 1 serving
1/8 dash
Salt
1/8 head
Endive
1/8 can
Tomatoes
1/8 dash
Pepper
54 15/16 grams
White beans
2 oz
Pasta
Easy Hard-Boiled Eggs
scaled to 1 serving
1 large
Egg
|
Penne Pasta with Cannellini Beans and Escarole
Chop the endive/escarole. Dice tomatoes.
Bring a large pot of lightly salted water to a boil, and cook the penne pasta 8 to 10 minutes or until al dente; drain.
In a skillet over medium heat, cook and stir the escarole, cannellini beans and liquid, and diced tomatoes with garlic and onion until heated through. Season with salt and pepper. Toss with the cooked pasta to serve.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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