1380 Calorie
Mediterranean diet and meal plan
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Example 1380 calorie
mediterranean diet plan
Example 1380 Calorie Mediterranean Meal Plan
116.3g Carbs
42.8g Fat
140.3g Protein
Breakfast
424.9 Calories |
48.2g Carbs |
10.0g Fat |
36.6g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Strawberries
144
g
Strawberries
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
509.1 Calories |
61.8g Carbs |
10.7g Fat |
46.0g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g 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
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
|