1480 Calorie
Mediterranean diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 1480 calorie
mediterranean diet plan
Example 1480 Calorie Mediterranean Meal Plan
144.1g Carbs
50.1g Fat
114.6g Protein
Breakfast
514.6 Calories |
69.0g Carbs |
15.0g Fat |
22.7g Protein
2
serving
Vanilla Chai Chia Pudding
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Vanilla Chai Chia Pudding
scaled to 2 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tbsp
Maple syrups
2 tsp
Vanilla extract
1/2 tsp
Cinnamon
1/2 tsp
Ginger
1/4 tsp, ground
Cardamom
1/4 tsp
Cloves
Nonfat yogurt
245
g
Nonfat yogurt
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
519.0 Calories |
33.6g Carbs |
13.6g Fat |
66.0g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
464.0 Calories |
41.5g Carbs |
21.5g Fat |
25.9g Protein
1
taco
Chicken Ranch Tacos
301.7 Calories |
29.7g Carbs |
9.7g Fat |
23.0g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
Chicken Ranch Tacos
scaled to 1 taco
1/3 breast
Chicken breast
1/2 tbsp
Dry taco seasoning mix
1 1/3 tbsp
Ranch dressing
1 tortilla
Tortillas
1/16 cup, shredded
Cheddar cheese
2/3 tbsp
Salsa
3/16 tsp
Vegetable oil
3/16 cup shredded
Lettuce
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
|
Chicken Ranch Tacos
Heat a nonstick skillet over med-high heat with little oil in it.
Chop chicken into pieces and add to pan, cooking completely. Drain chicken.
Sprinkle the taco seasoning mix over the cooked chicken (DO NOT add water). Stir the chicken and cook for 5-7 minutes until the chicken is coated with seasoning.
Add ranch dressing to chicken and stir until well combined. Cook for an additional 2-3 minutes.
Fill tortillas with chicken and other toppings. Serve.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
|