660 Calorie
Mediterranean diet and meal plan
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Example 660 calorie
mediterranean diet plan
Example 660 Calorie Mediterranean Meal Plan
78.4g Carbs
24.2g Fat
65.0g Protein
Breakfast
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
|
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
278.0 Calories |
20.7g Carbs |
6.2g Fat |
36.4g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
243.8 Calories |
18.1g Carbs |
14.8g Fat |
13.2g Protein
1
serving
Roasted Pacific Cod with Spring Vegetables and Mint
243.8 Calories |
18.1g Carbs |
14.8g Fat |
13.2g Protein
|
Roasted Pacific Cod with Spring Vegetables and Mint
scaled to 1 serving
1/4 package
Artichokes
1/4 cup
Peas
1 tbsp
Water
1/2 medium
Zucchini
1 tbsp
Olive oil
1 1/2 oz
Cod
1/4 head
Lettuce
1/4 tbsp
Peppermint
1/4 medium
Scallions
|
Roasted Pacific Cod with Spring Vegetables and Mint
Cut the cod into 4 pieces of 1 inch thickness. Thaw the artichoke hearts and the peas. Peel and cut the zucchini into 1/2 inch thick moons. Cut the romaine crosswise into thin slices and the scallions into 1 inch thick pieces.
Preheat oven to 450F with rack in middle.
Put fish in a 4-sided sheet pan, then drizzle with 1 tablespoon oil and season with
a slightly rounded 1/4 teaspoon each of salt and pepper (total). Roast until just cooked through, 8 to 10 minutes.
While fish cooks, heat remaining
3 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then cook scallions, zucchini, artichokes,
1/2 teaspoon salt, and 1/4 teaspoon pepper, stirring occasionally, 4 minutes.
Stir in peas, romaine, and water and cook, covered, until zucchini is tender, about 3 minutes more. Stir in mint. Serve fish over vegetables and drizzle with oil.
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