810 Calorie
Mediterranean diet and meal plan
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Example 810 calorie
mediterranean diet plan
Example 810 Calorie Mediterranean Meal Plan
70.1g Carbs
34.5g Fat
54.2g Protein
Breakfast
284.4 Calories |
51.7g Carbs |
5.9g Fat |
11.2g Protein
1
serving
Fluffy Canadian Pancakes
189.8 Calories |
26.5g Carbs |
5.5g Fat |
10.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Fluffy Canadian Pancakes
scaled to 1 serving
1/4 cup
Wheat flour
3/4 tsp
Baking powder
1/4 cup
Reduced fat milk
3/4 large
Egg
Apples
1
medium (3" dia)
Apples
|
Fluffy Canadian Pancakes
Separate and yolks and whites from each other. Set aside.
In a medium bowl, combine flour and baking powder. Stir in milk and egg yolks until smooth.
In a large glass or metal mixing bowl, beat egg whites until stiff peaks form. Fold 1/3 of the whites into the batter, then quickly fold in remaining whites until no streaks remain.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Cook until pancakes are golden brown on both sides; serve hot.
|
Lunch
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
283.4 Calories |
7.7g Carbs |
12.4g Fat |
34.5g Protein
1
serving
Scallion Crusted Artic Char
261.3 Calories |
2.9g Carbs |
12.2g Fat |
33.4g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Scallion Crusted Artic Char
scaled to 1 serving
2 fillet
Trout
1/2 tbsp
Light mayonnaise
2 medium
Scallions
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler pan with foil.
Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
|