990 Calorie
Mediterranean diet and meal plan
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Example 990 calorie
mediterranean diet plan
Sunday's Diet Plan
1075.1 Calories
107.6g Carbs
42.8g Fat
75.8g Protein
Breakfast
394.0 Calories |
72.6g Carbs |
5.5g Fat |
18.9g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
Natural granola with raisins
41
g
Natural granola with raisins
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
376.5 Calories |
28.7g Carbs |
12.0g Fat |
40.9g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
All American Tuna
scaled to 1 serving
Radishes with Hummus
scaled to 1 serving
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
304.6 Calories |
6.4g Carbs |
25.4g Fat |
15.9g Protein
1
serving
Tofu Walnut Burgers with Irish Stout
304.6 Calories |
6.4g Carbs |
25.4g Fat |
15.9g Protein
|
Tofu Walnut Burgers with Irish Stout
scaled to 1 serving
|
Tofu Walnut Burgers with Irish Stout
Drain & crumble tofu. Chop walnuts.
Preheat an outdoor grill for medium heat and lightly oil the grate.
Place walnuts in a food processor; process until crushed.
Mix crushed walnuts, tofu, egg, and Irish stout beer in a large bowl until the mixture holds together when lightly squeezed. Stir in soy sauce and season with salt and black pepper.
Divide and form the mixture into patties.
Grill patties on the prepared grill until browned and set in the middle, 5 to 7 minutes per side.
|