1080 Calorie
Mediterranean diet and meal plan
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Example 1080 calorie
mediterranean diet plan
Example 1080 Calorie Mediterranean Meal Plan
103.0g Carbs
47.2g Fat
57.4g Protein
Breakfast
293.4 Calories |
33.0g Carbs |
14.9g Fat |
8.6g Protein
1
serving
Matcha Green Tea Chia Pudding
293.4 Calories |
33.0g Carbs |
14.9g Fat |
8.6g Protein
|
Matcha Green Tea Chia Pudding
scaled to 1 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tsp
Honey
1/4 tbsp
Matcha Green Tea Mix
1 dash
Salt
|
Matcha Green Tea Chia Pudding
Mix together almond milk, honey, matcha, and salt until well combined. In a bowl, pour in chia seeds then the matcha almond milk mixture. Stir to coat chia seeds with the liquid. Refrigerate.
10 minutes later, stir again well. Keep in refrigerator for at least 2 hours or overnight.
Dust the top with a little matcha before serving.
|
Lunch
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
|
Dinner
415.9 Calories |
18.1g Carbs |
23.5g Fat |
31.9g Protein
1
serving
Easy Parmesan Crusted Chicken
253.6 Calories |
6.2g Carbs |
11.7g Fat |
29.0g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
Easy Parmesan Crusted Chicken
scaled to 1 serving
2 tbsp
Light mayonnaise
1 1/4 tbsp
Parmesan cheese
1 half breast
Chicken breast
1/2 tbsp
Bread crumbs
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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