1190 Calorie
Mediterranean diet and meal plan
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Example 1190 calorie
mediterranean diet plan
Example 1190 Calorie Mediterranean Meal Plan
117.9g Carbs
51.1g Fat
75.6g Protein
Breakfast
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
|
Dinner
479.1 Calories |
28.8g Carbs |
32.8g Fat |
23.0g Protein
1
serving
Tofu Walnut Burgers with Irish Stout
304.6 Calories |
6.4g Carbs |
25.4g Fat |
15.9g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Tofu Walnut Burgers with Irish Stout
scaled to 1 serving
3/16 dash
Salt
1/2 tsp
Soy sauce
3/16 lb
Tofu
1 1/3 oz
Walnuts
3/16 dash
Pepper
2/3 fl oz
Beer
3/16 extra large
Egg
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Tofu Walnut Burgers with Irish Stout
Drain & crumble tofu. Chop walnuts.
Preheat an outdoor grill for medium heat and lightly oil the grate.
Place walnuts in a food processor; process until crushed.
Mix crushed walnuts, tofu, egg, and Irish stout beer in a large bowl until the mixture holds together when lightly squeezed. Stir in soy sauce and season with salt and black pepper.
Divide and form the mixture into patties.
Grill patties on the prepared grill until browned and set in the middle, 5 to 7 minutes per side.
Carrots with Hummus
Dip carrots into hummus, eat.
|