1220 Calorie
Mediterranean diet and meal plan
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Example 1220 calorie
mediterranean diet plan
Example 1220 Calorie Mediterranean Meal Plan
114.3g Carbs
40.4g Fat
105.2g Protein
Breakfast
430.6 Calories |
51.8g Carbs |
15.3g Fat |
22.6g Protein
1
serving
Matcha Green Tea Chia Pudding
293.4 Calories |
33.0g Carbs |
14.9g Fat |
8.6g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Matcha Green Tea Chia Pudding
scaled to 1 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tsp
Honey
1/4 tbsp
Matcha Green Tea Mix
1 dash
Salt
Nonfat yogurt
245
g
Nonfat yogurt
|
Matcha Green Tea Chia Pudding
Mix together almond milk, honey, matcha, and salt until well combined. In a bowl, pour in chia seeds then the matcha almond milk mixture. Stir to coat chia seeds with the liquid. Refrigerate.
10 minutes later, stir again well. Keep in refrigerator for at least 2 hours or overnight.
Dust the top with a little matcha before serving.
|
Lunch
375.8 Calories |
37.2g Carbs |
9.7g Fat |
38.0g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
415.7 Calories |
25.3g Carbs |
15.4g Fat |
44.6g Protein
1
serving
Tuna Patties
335.2 Calories |
21.4g Carbs |
8.3g Fat |
42.9g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
|
Tuna Patties
scaled to 1 serving
1/4 tsp
Garlic powder
1 dash
Salt
1 tbsp chopped
Onions
1 can
Tuna
1/4 cup
Bread crumbs
1 extra large
Egg
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
|