650 Calorie
Mediterranean diet and meal plan
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Example 650 calorie
mediterranean diet plan
Example 650 Calorie Mediterranean Meal Plan
64.0g Carbs
14.5g Fat
69.7g Protein
Breakfast
307.1 Calories |
47.2g Carbs |
8.8g Fat |
12.2g Protein
1
serving
Quick Brownbag Burritos
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Quick Brownbag Burritos
scaled to 1 serving
1 tortilla
Tortillas
3/4 tsp, ground
Cumin
1/8 can
Canned black beans
1/8 cup, shredded
Cheddar cheese
1/8 cup
Salsa
3/8 tsp
Chili powder
Strawberries
144
g
Strawberries
|
Quick Brownbag Burritos
Rinse beans in cold water, drain well.
Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry.
Spoon bean mixture into tortillas. Top with cheese. Fold each tortilla into an envelope shape, ensuring both ends are tucked in. Eat warm or wrap in plastic to take for lunch.
|
Lunch
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
189.4 Calories |
8.6g Carbs |
3.4g Fat |
29.1g Protein
1
serving
Teriyaki Garlic Chicken
189.4 Calories |
8.6g Carbs |
3.4g Fat |
29.1g Protein
|
Teriyaki Garlic Chicken
scaled to 1 serving
2 1/16 tbsp
Italian dressing
2 tbsp
Teriyaki sauce
1/2 cloves, minced
Garlic
1 half breast
Chicken breast
|
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine.
Add the chicken breast halves; cover and marinate in the refrigerator overnight.
Grill over hot coals for approximately 10 minutes on each side or until juices run clear.
|