790 Calorie
Mediterranean diet and meal plan
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Example 790 calorie
mediterranean diet plan
Example 790 Calorie Mediterranean Meal Plan
79.7g Carbs
26.4g Fat
51.2g Protein
Breakfast
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g Protein
1
serving
Quick Brownbag Burritos
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g 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
|
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
249.1 Calories |
28.9g Carbs |
12.3g Fat |
7.9g Protein
1
serving
Cucumber and Poppy Seed Salad
110.2 Calories |
12.9g Carbs |
6.0g Fat |
1.8g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Cucumber and Poppy Seed Salad
scaled to 1 serving
1 1/3 tbsp
Light mayonnaise
1/2 tbsp
Sour cream
1/2 tbsp
Vinegar
3/4 tsp
Honey
1/4 tsp
Poppy seed
1/8 tsp
Salt
1/16 tsp
Pepper
1 medium
Cucumber
1/4 small raw
Red Onion
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|