1030 Calorie
Mediterranean diet and meal plan
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Example 1030 calorie
mediterranean diet plan
Example 1030 Calorie Mediterranean Meal Plan
66.5g Carbs
63.9g Fat
43.5g Protein
Breakfast
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
1
sandwich
Egg Salad Sandwich
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
|
Egg Salad Sandwich
scaled to 1 sandwich
2 large
Egg
2 tbsp
Light mayonnaise
2 tsp
Dijon mustard
1 dash
Salt
1 dash
Pepper
2 slice
Whole-wheat bread
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
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
|
|
Dinner
294.4 Calories |
21.1g Carbs |
15.7g Fat |
19.4g Protein
1
serving
Veggie & chicken salad
294.4 Calories |
21.1g Carbs |
15.7g Fat |
19.4g Protein
|
Veggie & chicken salad
scaled to 1 serving
2 oz
Chicken breast
1 cup shredded
Lettuce
1 large whole
Tomatoes
1 small
Red bell pepper
1 medium
Carrots
1 tbsp
Parmesan cheese
1 tbsp, ground
Flaxseed
2 tsp
Olive oil
|
Veggie & chicken salad
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop chicken into small pieces.
Mix 1 cup romaine lettuce, 1 chopped tomato, 1 chopped small bell pepper, 1 medium chopped carrot, 1 Tbsp grated Parmesan cheese, 1 Tbsp ground flaxseed, and 3 Tbsp 94% fat-free Italian dressing or 1 tsp of olive oil.
Store in the fridge.
Eat on multigrain bread or by itself
|