1680 Calorie
Mediterranean diet and meal plan
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Example 1680 calorie
mediterranean diet plan
Example 1680 Calorie Mediterranean Meal Plan
168.8g Carbs
52.0g Fat
141.6g Protein
Breakfast
560.0 Calories |
97.3g Carbs |
18.4g Fat |
14.4g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 1 serving
1/2 cup
Pumpkin
2 tbsp
Sesame butter
1/2 tsp
Cinnamon
1 tbsp
Honey
1/2 pita, large
Pita bread
Melons
1
melon, medium (about 5" dia)
Melons
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
576.6 Calories |
54.1g Carbs |
9.1g Fat |
71.0g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
520.4 Calories |
17.4g Carbs |
24.6g Fat |
56.2g Protein
1
bowl
Arugula Chicken Salad
520.4 Calories |
17.4g Carbs |
24.6g Fat |
56.2g Protein
|
Arugula Chicken Salad
scaled to 1 bowl
1 tbsp
Olive oil
3/4 cup chopped
Carrots
1/2 cup, chopped
Red cabbage
1 cup
Arugula
1 breast
Chicken breast
2 tbsp
Italian dressing
5 grams
Sunflower seed kernels
|
Arugula Chicken Salad
Cube the chicken breast, then pan fry the cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool.
Chop red cabbage and carrots.
Add arugula, carrots, and cabbage to a large salad bowl.
Top salad with sunflower seeds (about 2 teaspoons worth) and cooled chicken.
Add your favorite dressing and enjoy. (source: bodybuilding.com)
|