1040 Calorie
Mediterranean diet and meal plan
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Example 1040 calorie
mediterranean diet plan
Example 1040 Calorie Mediterranean Meal Plan
77.8g Carbs
66.0g Fat
45.9g Protein
Breakfast
313.9 Calories |
27.7g Carbs |
16.2g Fat |
16.6g Protein
1
serving
Scrambled Eggs with Spinach and Feta
219.3 Calories |
2.6g Carbs |
15.9g Fat |
16.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 1 serving
1/2 tsp
Olive oil
1/8 cup, crumbled
Feta cheese
1 cup
Spinach
2 large
Egg
Apples
1
medium (3" dia)
Apples
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
308.5 Calories |
16.2g Carbs |
25.0g Fat |
8.8g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
440.0 Calories |
33.9g Carbs |
24.8g Fat |
20.6g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|