1860 Calorie
Mediterranean diet and meal plan
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Example 1860 calorie
mediterranean diet plan
Example 1860 Calorie Mediterranean Meal Plan
90.0g Carbs
118.3g Fat
93.7g Protein
Breakfast
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
|
Spicy Fried Eggs
scaled to 1 plate
3 large
Egg
3 tortilla
Tortillas
1 tbsp
Chili powder
1 tbsp
Olive oil
3 tbsp
Salsa
|
Spicy Fried Eggs
Heat oil over medium/low heat in a non stick pan.
Add chili powder to oil and fry eggs.
Heat tortillas in preferred manner
Stack tortillas on a plate and top with fried eggs.
Heat salsa in the egg pan and pour over eggs.
|
Lunch
614.9 Calories |
35.4g Carbs |
52.2g Fat |
12.6g Protein
1
serving
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Seaweed Salad
scaled to 1 serving
1/4 cup slices
Cucumber
1/4 cup strips or slices
Carrots
1/16 cup, chopped
Cabbage
1/2 tbsp
Rice wine vinegar
1 tsp
Sesame oil
1/2 tsp
Honey
1/16 tsp
Salt
2 2/3 tbsp
Seaweed
Avocados
1
fruit
Avocados
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
598.5 Calories |
14.5g Carbs |
35.2g Fat |
56.4g Protein
1
breast
Pecan Breaded Chicken Breasts
598.5 Calories |
14.5g Carbs |
35.2g Fat |
56.4g Protein
|
Pecan Breaded Chicken Breasts
scaled to 1 breast
1 breast
Chicken breast
1/2 tbsp
Maple syrups
1/4 cup, chopped
Pecans
3/4 tbsp
Wheat flour
1/4 tsp
Salt
1/2 tbsp
Butter
3/4 tsp
Vegetable oil
|
Pecan Breaded Chicken Breasts
On waxed paper, combine pecans, flour, and salt.
Brush chicken breasts all over with maple syrup. Coat chicken breasts completely with nut mixture.
In a large skillet over medium heat, melt butter and stir in the vegetable oil. Add chicken, and cook for 12 to 15 minutes until chicken is browned on all sides and tender.
|