Mediterranean Diet 101

1700 Calories a Day Diet Meal Plan

1700 Calories a day meal plan is balanced meal plan suitable for anyone wanting to maintain their weight and to enjoy Mediterranean cuisine.

chicken ceasar salad recipe v

Meal plan is given in the following table:

Time Meal/Food Amount Protein Carbs Fats Fibers
07:00 Omega-3 Egg Sandwich with Tomato and Cottage Cheese - 26g 43g 9g 7g
10:30 Protein Pancake One pancake 21g 21g 5g 6g
Mixed Berries 100g 1g 5g ~1g 3g
14:00 Chicken Caesar Salad - 45g 45g 15g 13g
17:00 BSN Syntha-6 50g 24g 15g 7g 6g
20:00  Canned Tuna Sandwich Tuna canned in water 39g 36g 10g 11g
Total:   ~155g ~165g ~45g ~45g
   Calories (kcal): 620 kcal 660 kcal 405 kcal -

1700 kcal comes mostly from carbs and proteins, but fats are also present in generous amount - note that these fats come from healthy sources.

Fiber content is very good - around 45g. As said before, if you are not accustomed to this amount of digestive fibers, increase your fiber intake gradually over period of week or two.

Breakfast: omega-3 egg sandwich with tomato and cottage cheese, made using whole grain bread. Recipe is rather simple and provide plenty of nutrients for good start of the day.

Snack is single protein pancake with handful of berries or similar fruits. If you want to slightly increase your energy intake, consider a banana or pear or similar, carbs rich, fruit.

Lunch: enjoy your Chicken Caesar Salad and don't worry too much about calories and nutrients :)

Afternoon snack: well, this meal is a Meal Replacement Powder (MRP) shake - put 50g of BSN Syntha-6 or similar MRp powder into the dry shaker and when feeling hungry, add some water, shake it and drink it. And that is all.

Although MRP shakes are not part of Mediterranean cuisine (to say the least), some of them have excellent macronutrient content and can be used occasionally for snacks. IMHO, of course.

If you don't like the idea of protein shakes, instead of MRP shake, have a protein pancake.

Dinner: simple canned tuna sandwich made using tuna canned in water. If you can't find good tuna canned in water, use tuna canned in oil, just be sure to drain away as much oil as possible. Of course, fresh fish is much better than canned and if you have time to prepare 6 ounces (150g) tuna steak on non-stick pan (with no oil), feel free to do so.

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