1130 Calorie
Mediterranean diet and meal plan
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Example 1130 calorie
mediterranean diet plan
Example 1130 Calorie Mediterranean Meal Plan
108.5g Carbs
37.7g Fat
112.7g Protein
Breakfast
334.6 Calories |
17.8g Carbs |
20.4g Fat |
20.7g Protein
1
serving
Basic scrambled eggs
273.1 Calories |
2.4g Carbs |
20.2g Fat |
19.5g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Basic scrambled eggs
scaled to 1 serving
3 large
Egg
1/2 tbsp
Butter
1/2 tbsp chopped
Chives
1/2 tbsp, ground
Tarragon
1/2 dash
Salt
1/2 dash
Pepper
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
|
Lunch
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
503.7 Calories |
71.7g Carbs |
9.3g Fat |
41.0g Protein
1
serving
Cumin Lentils in Endive Leaves
382.4 Calories |
59.4g Carbs |
3.1g Fat |
34.8g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Cumin Lentils in Endive Leaves
scaled to 1 serving
1 cup
Lentils
2 tbsp chopped
Shallots
2 tsp, whole
Fennel seed
1 tsp, ground
Cumin
4 oz
Nonfat greek yogurt
1/4 cup
Parsley
1/4 tsp
Pepper
1/4 tsp
Salt
1/2 head
Endive
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Cumin Lentils in Endive Leaves
Drain canned lentils, rinse and let drain well. Set aside.
Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy!
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
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