600 Calorie
Mediterranean diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 600 calorie
mediterranean diet plan
Example 600 Calorie Mediterranean Meal Plan
56.5g Carbs
19.0g Fat
55.5g Protein
Breakfast
178.5 Calories |
13.3g Carbs |
6.7g Fat |
15.5g Protein
1
toast slice
Morning Salmon Salad
178.5 Calories |
13.3g Carbs |
6.7g Fat |
15.5g Protein
|
Morning Salmon Salad
scaled to 1 toast slice
1 1/2 oz
Atlantic salmon
1 slice
Whole-wheat bread
1 tsp chopped
Chives
1/2 dash
Pepper
1 tbsp
Cream cheese
|
Morning Salmon Salad
Shred salmon with a fork (either pre-cooked or smoked).
Mix the cream cheese and salmon.
When cream cheese and salmon are mixed, add the chives and season with black pepper to taste. Spread on toast.
|
Lunch
240.0 Calories |
10.3g Carbs |
8.8g Fat |
28.1g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
|
Dinner
200.7 Calories |
32.9g Carbs |
3.5g Fat |
11.8g Protein
1
cup
Veggie-Tuna-Mac
200.7 Calories |
32.9g Carbs |
3.5g Fat |
11.8g Protein
|
Veggie-Tuna-Mac
scaled to 1 cup
1 1/3 oz
Whole wheat pasta
3/16 can
Tuna
3/16 medium
Red bell pepper
1 stalks, large
Celery
1/16 large
Onions
13/16 tsp
Dijon mustard
1/2 tsp
Olive oil
|
Veggie-Tuna-Mac
Prepare pasta according to directions.
Dice all vegetables.
Combine ingredients in a large mixing bowl. Makes a really filling lunch that's easy to pack.
|