1360 Calorie
Mediterranean diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 1360 calorie
mediterranean diet plan
Example 1360 Calorie Mediterranean Meal Plan
115.0g Carbs
71.2g Fat
61.9g Protein
Breakfast
434.6 Calories |
38.6g Carbs |
18.3g Fat |
30.8g Protein
1
pita
Breakfast pita pizza
434.6 Calories |
38.6g Carbs |
18.3g Fat |
30.8g Protein
|
Breakfast pita pizza
scaled to 1 pita
1 pita, large
Pita bread
1/2 cup, diced
Mozzarella cheese
1/2 cup
Spinach
1 extra large
Egg
1/2 dash
Salt
1/2 dash
Pepper
1/8 tsp, ground
Oregano
3/8 tsp
Cayenne pepper
1/2 tbsp
Parmesan cheese
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
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
480.0 Calories |
50.8g Carbs |
18.7g Fat |
26.1g Protein
1
serving
Chicken and Pepper Stir Fry
480.0 Calories |
50.8g Carbs |
18.7g Fat |
26.1g Protein
|
Chicken and Pepper Stir Fry
scaled to 1 serving
1/2 tbsp
Soy sauce
1 tsp
Ketchup
1/2 tsp
Ginger
3/16 cloves, minced
Garlic
1 1/3 thigh, bone removed
Chicken thigh
0 tsp
Vegetable oil
1 large
Scallions
3/16 large
Red bell pepper
1 cup
Brown rice
|
Chicken and Pepper Stir Fry
Mix soy sauce, ketchup, ginger and garlic in re-sealable heavy-duty plastic bag. Add chicken; seal bag and turn to coat with marinade. Let stand 15 minutes.
Heat 1 tablespoon of the oil in 10-inch skillet or wok over medium-high heat. Add green onions and bell peppers; stir-fry until crisp-tender. Remove from skillet.
Heat the remaining 1 tablespoon oil in skillet. Add chicken; stir-fry 4 to 5 minutes or until no longer pink in center. Stir in bell pepper mixture. Serve over noodles or rice.
NOTE: Have chicken thighs slightly frozen to ease in skinning and deboning.
|