890 Calorie
Mediterranean diet and meal plan
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Example 890 calorie
mediterranean diet plan
Sunday's Diet Plan
865.4 Calories
82.5g Carbs
39.0g Fat
47.9g 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
|
Simple Spinach Scramble
Clean the spinach off and throw it into a 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
302.4 Calories |
50.7g Carbs |
7.8g Fat |
9.7g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g 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
|
Veggie wrap
scaled to 1 wrap
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
|
Dinner
311.1 Calories |
25.0g Carbs |
12.5g Fat |
24.1g Protein
1
serving
Chicken Stroganoff
311.1 Calories |
25.0g Carbs |
12.5g Fat |
24.1g Protein
|
Chicken Stroganoff
scaled to 1 serving
|
Chicken Stroganoff
Cook chicken in 1 Tablespoon butter. Remove. Cook egg noodles as per package directions.
Cook mushrooms and onions in remaining butter.
Stir in soup and sour cream. Heat until boiling.
Return chicken to the pan. Heat thoroughly.
Serve over noodles.
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