1000 Calorie
Mediterranean diet and meal plan
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Example 1000 calorie
mediterranean diet plan
Example 1000 Calorie Mediterranean Meal Plan
99.6g Carbs
31.7g Fat
74.6g Protein
Breakfast
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g Protein
1
serving
Quick Brownbag Burritos
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g Protein
|
Quick Brownbag Burritos
scaled to 1 serving
1 tortilla
Tortillas
3/4 tsp, ground
Cumin
1/8 can
Canned black beans
1/8 cup, shredded
Cheddar cheese
1/8 cup
Salsa
3/8 tsp
Chili powder
|
Quick Brownbag Burritos
Rinse beans in cold water, drain well.
Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry.
Spoon bean mixture into tortillas. Top with cheese. Fold each tortilla into an envelope shape, ensuring both ends are tucked in. Eat warm or wrap in plastic to take for lunch.
|
Lunch
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
348.0 Calories |
44.4g Carbs |
15.5g Fat |
12.4g Protein
1
serving
Spaghetti with Garlic and Basil
348.0 Calories |
44.4g Carbs |
15.5g Fat |
12.4g Protein
|
Spaghetti with Garlic and Basil
scaled to 1 serving
1/8 dash
Pepper
1/2 cloves, minced
Garlic
1/8 dash
Salt
1/2 tbsp
Butter
1 3/4 cup leaves, whole
Basil
1/16 cup, grated
Parmesan cheese
2 oz
Whole wheat pasta
1/2 tbsp
Olive oil
|
Spaghetti with Garlic and Basil
Mince garlic & coarsley chop basil.
Bring a large pot of lightly salted water to a boil. Place spaghetti in the pot, cook for 8 to 10 minutes, until al dente, and drain.
In a large bowl, toss the spaghetti with the olive oil, butter, garlic, basil, salt, and pepper until evenly coated. Serve with Parmesan cheese.
|