1930 Calorie
Mediterranean diet and meal plan
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Example 1930 calorie
mediterranean diet plan
Sunday's Diet Plan
1918.6 Calories
152.7g Carbs
93.7g Fat
122.3g Protein
Breakfast
565.0 Calories |
95.2g Carbs |
15.6g Fat |
13.3g Protein
1
serving
Vanilla Chai Chia Pudding
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Vanilla Chai Chia Pudding
scaled to 1 serving
Melons
1
melon, medium (about 5" dia)
Melons
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
694.2 Calories |
27.2g Carbs |
55.9g Fat |
26.1g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Tomato & Basil Salad
scaled to 1 serving
Almond Butter & Celery
scaled to 1 serving
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
659.4 Calories |
30.3g Carbs |
22.2g Fat |
82.9g Protein
1
serving
Roasted Salmon
242.4 Calories |
0.2g Carbs |
13.5g Fat |
28.2g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Roasted Salmon
scaled to 1 serving
PBJ Cottage Cheese
scaled to 1 serving
Yogurt with Radishes & Dill
scaled to 1 serving
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|