2880 Calorie
Mediterranean diet and meal plan
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Example 2880 calorie
mediterranean diet plan
Example 2880 Calorie Mediterranean Meal Plan
288.4g Carbs
95.3g Fat
224.4g Protein
Breakfast
933.9 Calories |
154.7g Carbs |
35.3g Fat |
20.4g Protein
2
serving
Pumpkin Spread with Toasted Pita
744.6 Calories |
104.4g Carbs |
34.7g Fat |
19.4g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 2 serving
1 cup
Pumpkin
4 tbsp
Sesame butter
1 tsp
Cinnamon
2 tbsp
Honey
1 pita, large
Pita bread
Apples
2
medium (3" dia)
Apples
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
943.4 Calories |
89.0g Carbs |
18.6g Fat |
102.2g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
973.7 Calories |
44.6g Carbs |
41.4g Fat |
101.9g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
1
serving
Buttered Egg Noodles
425.6 Calories |
40.8g Carbs |
25.7g Fat |
8.6g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
Buttered Egg Noodles
scaled to 1 serving
3/8 cup
Water
1 tbsp
Butter
1/2 cube
Chicken broth bouillon
2 oz
Egg noodles
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Buttered Egg Noodles
Bring water, 2 boullion cubes and 1/2 stick of butter to boil using med to high heat. (1 stick = 8 tablespoons).
Add egg noodles.
Cook until noodles are desired texture.
(About 6-8 minutes) During last minute of cooking add remaining 1/2 stick of butter.
(You may add additional butter if desired. Also you may use 1 can of chicken broth instead of bullion. I suggest using bullion).
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