1900 Calorie
Mediterranean diet and meal plan
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Example 1900 calorie
mediterranean diet plan
Sunday's Diet Plan
1907.9 Calories
152.9g Carbs
104.5g Fat
107.6g Protein
Breakfast
678.0 Calories |
93.1g Carbs |
21.1g Fat |
35.3g Protein
1
pita
Breakfast pita pizza
434.6 Calories |
38.6g Carbs |
18.3g Fat |
30.8g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Breakfast pita pizza
scaled to 1 pita
Natural granola with raisins
41
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
622.1 Calories |
34.3g Carbs |
52.7g Fat |
13.8g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
Avocados
1
fruit
Avocados
Peanut Butter & Celery
scaled to 1 serving
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
607.7 Calories |
25.5g Carbs |
30.7g Fat |
58.4g Protein
1
bowl
Arugula Chicken Salad
520.4 Calories |
17.4g Carbs |
24.6g Fat |
56.2g Protein
1
serving
Dry-Curried Green Beans
87.3 Calories |
8.1g Carbs |
6.1g Fat |
2.2g Protein
|
Arugula Chicken Salad
scaled to 1 bowl
Dry-Curried Green Beans
scaled to 1 serving
|
Arugula Chicken Salad
Cube the chicken breast, then pan fry the cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool.
Chop red cabbage and carrots.
Add arugula, carrots, and cabbage to a large salad bowl.
Top salad with sunflower seeds (about 2 teaspoons worth) and cooled chicken.
Add your favorite dressing and enjoy. (source: bodybuilding.com)
Dry-Curried Green Beans
PREPARATION: Trim green beans.
Bring all ingredients to a boil in a 12-inch heavy skillet, then simmer briskly, partially covered, stirring occasionally, until beans are crisp-tender and liquid is reduced to about 2 tablespoons, 6 to 9 minutes.
|