1540 Calorie
Mediterranean diet and meal plan
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Example 1540 calorie
mediterranean diet plan
Example 1540 Calorie Mediterranean Meal Plan
105.3g Carbs
92.1g Fat
71.7g Protein
Breakfast
456.1 Calories |
24.8g Carbs |
28.3g Fat |
25.5g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
519.8 Calories |
44.8g Carbs |
35.1g Fat |
13.5g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g 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
Avocados
1
fruit
Avocados
|
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.
|
Dinner
520.0 Calories |
35.7g Carbs |
28.7g Fat |
32.6g Protein
1
serving
Chicken Stroganoff
311.1 Calories |
25.0g Carbs |
12.5g Fat |
24.1g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Chicken Stroganoff
scaled to 1 serving
1 tsp
Butter
2/3 half breast
Chicken breast
1/3 cup, pieces or slices
Mushrooms
3/16 medium
Onions
3/16 can
Cream of chicken soup
1 1/3 tbsp
Sour cream
2/3 cup
Egg noodles
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Chicken Stroganoff
Cook chicken in 1 Tablespoon butter. Remove. Cook egg noodles as per package directions.
Cook mushrooms and onions in remaining butter.
Stir in soup and sour cream. Heat until boiling.
Return chicken to the pan. Heat thoroughly.
Serve over noodles.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|