1460 Calorie
Mediterranean diet and meal plan
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Example 1460 calorie
mediterranean diet plan
Example 1460 Calorie Mediterranean Meal Plan
134.0g Carbs
67.1g Fat
83.7g Protein
Breakfast
456.7 Calories |
73.7g Carbs |
17.8g Fat |
10.8g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 1 serving
1/2 cup
Pumpkin
2 tbsp
Sesame butter
1/2 tsp
Cinnamon
1 tbsp
Honey
1/2 pita, large
Pita bread
Blueberries
148
g
Blueberries
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
516.2 Calories |
33.7g Carbs |
24.7g Fat |
40.6g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g 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
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
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.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
458.2 Calories |
26.7g Carbs |
24.6g Fat |
32.3g Protein
1
serving
Gourmet Grilled Cheese
458.2 Calories |
26.7g Carbs |
24.6g Fat |
32.3g Protein
|
Gourmet Grilled Cheese
scaled to 1 serving
1/2 large
Egg
3/8 cup
Parmesan cheese
2 oz
Goat cheese
2 slice
Whole-wheat bread
2 slice, medium
Tomatoes
|
Gourmet Grilled Cheese
Place the beaten eggs in a wide, shallow bowl, and set aside. Place the parmesan cheese in a wide, shallow dish, and set aside.
Spread the goat cheese onto one side of each slice of bread. Sandwich two tomato slices between two pieces of bread, then dip both sides into the beaten egg. Allow the excess to drip off, then press the sandwiches into the parmesan cheese, coating well on each side; set aside. Repeat to make 4 sandwiches.
Heat a large, nonstick skillet over medium heat. Cook the sandwiches until golden brown and crisp, about 3 minutes per side.
|