3160 Calorie
Mediterranean diet and meal plan
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Example 3160 calorie
mediterranean diet plan
Example 3160 Calorie Mediterranean Meal Plan
226.7g Carbs
123.8g Fat
241.2g Protein
Breakfast
636.9 Calories |
80.9g Carbs |
27.5g Fat |
22.7g Protein
2
serving
Zucchini Hash Browns
318.7 Calories |
14.9g Carbs |
23.0g Fat |
15.8g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Zucchini Hash Browns
scaled to 2 serving
2 medium
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
1 dash
Pepper
1 dash
Salt
1 tbsp
Olive oil
1 large
Zucchini
Natural granola with raisins
82
g
Natural granola with raisins
|
Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
|
Lunch
1297.0 Calories |
66.8g Carbs |
41.9g Fat |
160.5g Protein
3
shake
Coconut Milk Protein Shake
1080.0 Calories |
57.0g Carbs |
23.9g Fat |
152.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Coconut Milk Protein Shake
scaled to 3 shake
180 grams
Whey protein powder
3 cup
Pure Coconut Milk
6 tbsp
Cocoa
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1042.8 Calories |
78.9g Carbs |
54.4g Fat |
58.1g Protein
1
sandwich
The Vegan Snack Sandwich
503.2 Calories |
44.9g Carbs |
30.1g Fat |
13.3g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
The Vegan Snack Sandwich
scaled to 1 sandwich
2 tbsp
Smart balance regular buttery spread with flax oil
1 tortilla
Tortillas
4 cherry tomato
Cherry tomatoes
1/2 tsp, ground
Oregano
3 leaf, whole
Basil
4 tbsp
Hummus
2 slice
Soy cheese
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
The Vegan Snack Sandwich
Heat frying pan to medium low, and warm tortilla on both sides until soft.
Melt butter, then chop the cherry tomatoes in quarters and add to pan - season with salt and pepper, and add oregano.
Spread hummus on two sides of tortilla, then lay basil leaves on hummus.
After the tomatoes have sweated some, spatula the tomatoes into a rectangle and throw cheese on top to melt.
Add cheese and tomatoes to wrap, roll up and eat!
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|