840 Calorie
Mediterranean diet and meal plan
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Example 840 calorie
mediterranean diet plan
Example 840 Calorie Mediterranean Meal Plan
69.4g Carbs
43.1g Fat
55.9g Protein
Breakfast
293.6 Calories |
37.5g Carbs |
7.8g Fat |
19.9g Protein
1
pancake
Oat & cottage pancakes
198.9 Calories |
12.4g Carbs |
7.5g Fat |
19.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Oat & cottage pancakes
scaled to 1 pancake
1 1/3 large
Egg
2 2/3 tbsp
Oatmeal
1/3 cup
Cottage cheese
1/3 tsp
Vanilla extract
1/3 spray
Pam cooking spray
Apples
1
medium (3" dia)
Apples
|
Oat & cottage pancakes
Combine eggs, oatmeal, cottage cheese, and vanilla extract in a bowl and blend together.
Spray skillet with cooking spray. Pour batter in a pan (about 1/4 cup for each).
Cook pancakes, brown on each sides.
|
Lunch
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.
|
Dinner
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Avocados
1
fruit
Avocados
|
|