1370 Calorie
Mediterranean diet and meal plan
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Example 1370 calorie
mediterranean diet plan
Example 1370 Calorie Mediterranean Meal Plan
119.6g Carbs
91.5g Fat
120.1g Protein
Breakfast
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
2
serving
Vanilla Chai Chia Pudding
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
|
Vanilla Chai Chia Pudding
scaled to 2 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tbsp
Maple syrups
2 tsp
Vanilla extract
1/2 tsp
Cinnamon
1/2 tsp
Ginger
1/4 tsp, ground
Cardamom
1/4 tsp
Cloves
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
549.9 Calories |
21.2g Carbs |
32.2g Fat |
50.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Avocados
1
fruit
Avocados
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
851.6 Calories |
48.3g Carbs |
44.7g Fat |
61.3g Protein
1
quesadilla
Basic Chicken Quesadilla
851.6 Calories |
48.3g Carbs |
44.7g Fat |
61.3g Protein
|
Basic Chicken Quesadilla
scaled to 1 quesadilla
1/2 cup, shredded
Monterey cheese
1/2 cup, shredded
Cheddar cheese
1/2 sprigs
Fresh cilantro
2 tortilla
Tortillas
1/2 breast
Chicken breast
|
Basic Chicken Quesadilla
For a much quicker recipe, cook the chicken beforehand if possible, and shred it. Combine the cheeses in a medium bowl.
Heat a large frying pan over medium heat until hot, about 3 minutes. Place a tortilla in the pan and sprinkle with half of the chicken, half of the cilantro, and and half of the cheese mixture. Top with a second tortilla and cook until the underside of the bottom tortilla is golden brown in several spots and half of the cheese is melted, about 3 minutes. Using a spatula, carefully flip the quesadilla over and cook until the underside of the second tortilla is crisp and golden brown in several spots and all of the cheese is melted, about 2 to 3 minutes more.
Slide the quesadilla from the pan onto a cutting board and cut into wedges. Repeat with the remaining ingredients to make a second quesadilla. Serve topped with guacamole, salsa, and sour cream, if desired.
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