900 Calorie
Mediterranean diet and meal plan
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Example 900 calorie
mediterranean diet plan
Example 900 Calorie Mediterranean Meal Plan
72.5g Carbs
30.5g Fat
85.2g Protein
Breakfast
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
1
Omlette
Asparagus and Cashew Omelet
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
|
Asparagus and Cashew Omelet
scaled to 1 Omlette
1/2 oz
Cashew nuts
1 1/2 extra large
Egg
1/2 tbsp
Water
1/4 cup
Parmesan cheese
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1/4 tsp
Olive oil
3/4 tsp
Butter
56 3/4 grams
Asparagus
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
|
Lunch
257.8 Calories |
11.0g Carbs |
2.9g Fat |
46.7g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
295.0 Calories |
53.6g Carbs |
3.8g Fat |
16.3g Protein
1
serving
Penne With Pinto Beans
295.0 Calories |
53.6g Carbs |
3.8g Fat |
16.3g Protein
|
Penne With Pinto Beans
scaled to 1 serving
0.4 can
Tomatoes
0.2 package
Spinach
1.6 tbsp
Parmesan cheese
1.6 oz
Whole wheat pasta
0.4 cup
Pinto beans
|
Penne With Pinto Beans
Cook pasta according to package directions (any type will work, but penne is ideal).
In large saucepan, combine the tomatoes and beans, and bring to a boil.
Reduce heat and simmer uncovered for 10 minutes.
Add spinach, cook and stir for 2 minutes, or until spinach is wilted.
Drain pasta, top with the tomato mixture. Sprinkle with cheese.
|