1310 Calorie
Mediterranean diet and meal plan
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Example 1310 calorie
mediterranean diet plan
Example 1310 Calorie Mediterranean Meal Plan
105.5g Carbs
81.6g Fat
57.6g Protein
Breakfast
410.3 Calories |
21.2g Carbs |
20.7g Fat |
33.5g Protein
1
serving
Basic scrambled eggs
273.1 Calories |
2.4g Carbs |
20.2g Fat |
19.5g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Basic scrambled eggs
scaled to 1 serving
3 large
Egg
1/2 tbsp
Butter
1/2 tbsp chopped
Chives
1/2 tbsp, ground
Tarragon
1/2 dash
Salt
1/2 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
|
Lunch
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
|
Dinner
484.4 Calories |
29.4g Carbs |
40.5g Fat |
7.3g Protein
1
serving
Crab Salad
162.8 Calories |
12.2g Carbs |
11.0g Fat |
3.3g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Crab Salad
scaled to 1 serving
1/16 large
Red bell pepper
1/8 large
Onions
3/8 tbsp
Butter
2 tbsp
Light mayonnaise
1 1/2 oz
Crabmeat
Avocados
1
fruit
Avocados
|
Crab Salad
In a medium skillet, saute the green pepper and onion in the butter for 3 minutes, or until vegetables are tender.
Stir in imitation crabmeat, and saute for another 3 minutes. Remove from heat, and put mixture into a medium bowl. Stir in mayonnaise. May be served warm or cold.
|