1710 Calorie
Mediterranean diet and meal plan
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Example 1710 calorie
mediterranean diet plan
Example 1710 Calorie Mediterranean Meal Plan
120.7g Carbs
110.0g Fat
73.0g Protein
Breakfast
533.9 Calories |
26.0g Carbs |
33.4g Fat |
33.5g Protein
1
Omlette
Asparagus and Cashew Omelet
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Asparagus and Cashew Omelet
scaled to 1 Omlette
1/2 oz
Cashew nuts
1 1/2 extra large
Egg
1/2 tbsp
Water
1/4 cup
Parmesan cheese
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1/4 tsp
Olive oil
3/4 tsp
Butter
56 3/4 grams
Asparagus
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
582.2 Calories |
44.3g Carbs |
38.3g Fat |
19.8g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
|
Dinner
593.1 Calories |
50.4g Carbs |
38.3g Fat |
19.7g Protein
2
cups
Canned Vegetable Soup with Tofu
271.5 Calories |
33.3g Carbs |
8.8g Fat |
15.7g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Canned Vegetable Soup with Tofu
scaled to 2 cups
1 can
Vegetarian vegetable soup
150 grams
Tofu
2 tbsp
Parsley
Avocados
1
fruit
Avocados
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
|