2490 Calorie
Mediterranean diet and meal plan
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Example 2490 calorie
mediterranean diet plan
Example 2490 Calorie Mediterranean Meal Plan
196.0g Carbs
110.3g Fat
178.6g Protein
Breakfast
641.9 Calories |
129.1g Carbs |
8.1g Fat |
22.8g Protein
2
serving
Cinnamon Oatmeal Pancakes
229.1 Calories |
37.9g Carbs |
3.2g Fat |
15.4g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 serving
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/4 tsp
Baking powder
3 fl oz
Reduced fat milk
1/2 tsp
Sugar
1/2 cup
Oatmeal
Natural granola with raisins
82
g
Natural granola with raisins
Apples
1
medium (3" dia)
Apples
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
|
Lunch
945.6 Calories |
51.6g Carbs |
47.9g Fat |
85.8g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
828.7 Calories |
15.3g Carbs |
54.4g Fat |
70.1g Protein
1
breast
Pecan Breaded Chicken Breasts
598.5 Calories |
14.5g Carbs |
35.2g Fat |
56.4g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
|
Pecan Breaded Chicken Breasts
scaled to 1 breast
1 breast
Chicken breast
1/2 tbsp
Maple syrups
1/4 cup, chopped
Pecans
3/4 tbsp
Wheat flour
1/4 tsp
Salt
1/2 tbsp
Butter
3/4 tsp
Vegetable oil
Cheddar cheese
57
g
Cheddar cheese
|
Pecan Breaded Chicken Breasts
On waxed paper, combine pecans, flour, and salt.
Brush chicken breasts all over with maple syrup. Coat chicken breasts completely with nut mixture.
In a large skillet over medium heat, melt butter and stir in the vegetable oil. Add chicken, and cook for 12 to 15 minutes until chicken is browned on all sides and tender.
|