1640 Calorie
Mediterranean diet and meal plan
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Example 1640 calorie
mediterranean diet plan
Example 1640 Calorie Mediterranean Meal Plan
162.4g Carbs
70.2g Fat
93.2g Protein
Breakfast
537.9 Calories |
70.2g Carbs |
11.8g Fat |
39.1g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
560.3 Calories |
55.3g Carbs |
30.0g Fat |
23.6g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Cheddar cheese
28
g
Cheddar cheese
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
|
Dinner
516.5 Calories |
36.9g Carbs |
28.4g Fat |
30.5g Protein
1
serving
Honey Pecan Chicken Breast
386.3 Calories |
30.3g Carbs |
16.8g Fat |
28.9g Protein
1
serving
Frizzled Cabbage
130.2 Calories |
6.6g Carbs |
11.6g Fat |
1.6g Protein
|
Honey Pecan Chicken Breast
scaled to 1 serving
1 half breast
Chicken breast
2 tbsp
Wheat flour
1 tbsp
Honey
1/16 cup, chopped
Pecans
3/4 tbsp
Butter
Frizzled Cabbage
scaled to 1 serving
1/8 head, medium
Cabbage
1 tbsp
Butter
|
Honey Pecan Chicken Breast
Dredge the breasts in flour, shaking off excess.
Heat about 2/3 of your butter in a heavy skillet over medium heat.
Add the breasts and brown on both sides, about 5-6 minutes.
Stir together the remaining butter, honey and pecans.
Add to the skillet, stir gently.
Cover and simmer gently for 7-8 minutes.
Remove breasts to a serving platter, pour sauce over and serve.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
|