1420 Calorie
Mediterranean diet and meal plan
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Example 1420 calorie
mediterranean diet plan
Example 1420 Calorie Mediterranean Meal Plan
96.2g Carbs
72.6g Fat
67.4g Protein
Breakfast
318.5 Calories |
40.5g Carbs |
13.8g Fat |
11.3g Protein
1
serving
Zucchini Hash Browns
159.4 Calories |
7.4g Carbs |
11.5g Fat |
7.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Zucchini Hash Browns
scaled to 1 serving
1 medium
Egg
1/2 tsp
Garlic powder
1/2 tsp
Onion powder
1/2 dash
Pepper
1/2 dash
Salt
1/2 tbsp
Olive oil
1/2 large
Zucchini
Natural granola with raisins
41
g
Natural granola with raisins
|
Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
|
Lunch
637.8 Calories |
38.6g Carbs |
29.3g Fat |
52.1g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Avocados
1
fruit
Avocados
|
|