1250 Calorie
Mediterranean diet and meal plan
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Example 1250 calorie
mediterranean diet plan
Example 1250 Calorie Mediterranean Meal Plan
122.2g Carbs
67.7g Fat
61.2g Protein
Breakfast
415.7 Calories |
48.9g Carbs |
16.2g Fat |
23.0g Protein
1
omelet
Basic Parmesan Egg White Omelet
228.0 Calories |
3.9g Carbs |
15.1g Fat |
18.4g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Basic Parmesan Egg White Omelet
scaled to 1 omelet
4 large
Egg white
2 tbsp
Reduced fat milk
1 dash
Salt
1 dash
Pepper
1 tbsp
Butter
2 tbsp
Parmesan cheese
Melons
1
melon, medium (about 5" dia)
Melons
|
Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
|
Lunch
397.9 Calories |
25.5g Carbs |
34.2g Fat |
5.0g Protein
1
serving
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Seaweed Salad
scaled to 1 serving
1/4 cup slices
Cucumber
1/4 cup strips or slices
Carrots
1/16 cup, chopped
Cabbage
1/2 tbsp
Rice wine vinegar
1 tsp
Sesame oil
1/2 tsp
Honey
1/16 tsp
Salt
2 2/3 tbsp
Seaweed
Avocados
1
fruit
Avocados
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
|
Dinner
469.7 Calories |
47.8g Carbs |
17.4g Fat |
33.2g Protein
1
serving
Barbeque Chicken
344.4 Calories |
36.0g Carbs |
9.4g Fat |
27.5g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Barbeque Chicken
scaled to 1 serving
1/3 cup
Barbecue sauce
1/2 tbsp
Butter
1/2 tbsp
Worcestershire sauce
1/3 tsp
Garlic powder
1 half breast
Chicken breast
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Barbeque Chicken
Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
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