1770 Calorie
Mediterranean diet and meal plan
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Example 1770 calorie
mediterranean diet plan
Example 1770 Calorie Mediterranean Meal Plan
139.1g Carbs
71.6g Fat
139.7g Protein
Breakfast
427.4 Calories |
43.6g Carbs |
18.9g Fat |
21.3g Protein
1
sandwich
Egg Salad Sandwich
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Egg Salad Sandwich
scaled to 1 sandwich
2 large
Egg
2 tbsp
Light mayonnaise
2 tsp
Dijon mustard
1 dash
Salt
1 dash
Pepper
2 slice
Whole-wheat bread
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
667.9 Calories |
15.0g Carbs |
26.4g Fat |
88.6g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
643.7 Calories |
80.4g Carbs |
26.3g Fat |
29.7g Protein
1
serving
Penne Pasta with Cannellini Beans and Escarole
279.8 Calories |
59.6g Carbs |
1.5g Fat |
9.2g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Penne Pasta with Cannellini Beans and Escarole
scaled to 1 serving
1/8 dash
Salt
1/8 head
Endive
1/8 can
Tomatoes
1/8 dash
Pepper
54 15/16 grams
White beans
2 oz
Pasta
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Penne Pasta with Cannellini Beans and Escarole
Chop the endive/escarole. Dice tomatoes.
Bring a large pot of lightly salted water to a boil, and cook the penne pasta 8 to 10 minutes or until al dente; drain.
In a skillet over medium heat, cook and stir the escarole, cannellini beans and liquid, and diced tomatoes with garlic and onion until heated through. Season with salt and pepper. Toss with the cooked pasta to serve.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|