750 Calorie
Mediterranean diet and meal plan
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Example 750 calorie
mediterranean diet plan
Example 750 Calorie Mediterranean Meal Plan
66.2g Carbs
30.5g Fat
48.7g Protein
Breakfast
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
235.1 Calories |
34.8g Carbs |
6.0g Fat |
10.7g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g 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
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
|
Dinner
252.4 Calories |
24.6g Carbs |
5.8g Fat |
23.9g Protein
1
wrap
Chicken wrap
252.4 Calories |
24.6g Carbs |
5.8g Fat |
23.9g Protein
|
Chicken wrap
scaled to 1 wrap
3/8 breast
Chicken breast
1/8 tsp
Olive oil
0.031 cup chopped
Onions
1 tortilla
Tortillas
1/2 cup shredded
Lettuce
3/8 tsp
Dijon mustard
|
Chicken wrap
Cook the chicken breast if not using deli meats: To cook, 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. Chop into strips or cubes.
Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge.
To make a wrap, spread a half a cup of the mixture on a wrap and top with half a cup of lettuce.
Wrap can be heated up in microwave slightly to make soft - heat up the mixture too for a hot sandwich.
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