2230 Calorie
Mediterranean diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 2230 calorie
mediterranean diet plan
Example 2230 Calorie Mediterranean Meal Plan
201.1g Carbs
94.0g Fat
133.6g Protein
Breakfast
618.0 Calories |
62.3g Carbs |
31.9g Fat |
26.6g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
|
Spicy Fried Eggs
scaled to 1 plate
3 large
Egg
3 tortilla
Tortillas
1 tbsp
Chili powder
1 tbsp
Olive oil
3 tbsp
Salsa
Strawberries
288
g
Strawberries
|
Spicy Fried Eggs
Heat oil over medium/low heat in a non stick pan.
Add chili powder to oil and fry eggs.
Heat tortillas in preferred manner
Stack tortillas on a plate and top with fried eggs.
Heat salsa in the egg pan and pour over eggs.
|
Lunch
808.1 Calories |
96.2g Carbs |
6.3g Fat |
94.0g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
695.4 Calories |
42.6g Carbs |
55.8g Fat |
13.0g Protein
1
serving
Shiitake and Scallion Ramen
339.3 Calories |
33.0g Carbs |
21.0g Fat |
6.9g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Shiitake and Scallion Ramen
scaled to 1 serving
4 mushroom
Mushrooms
1/2 package
Ramen noodle soup
1/4 cup, chopped
Scallions
1/2 tbsp
Vegetable oil
1/2 tbsp
Butter
1/8 tsp
Crushed red pepper flakes
1/2 dash
Pepper
1/2 tsp
Soy sauce
1/8 tsp
Sesame seeds
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
|
Shiitake and Scallion Ramen
Soak the ramen noodles in a bowl of warm water for at least 5 minutes to soften them; drain.
Heat the oil in a skillet or wok over medium-high heat. Slice shiitakes and add to pan along with the flavoring packet from the ramen noodles and whites of green onions and stir-fry until the mushrooms begin to take on a golden brown color. Season with pepper; remove from the pan to a plate.
To the skillet or wok add the butter and the noodles; toss for 1 minute. Add the shiitake mushrooms and toss again for another minute, adding greens on scallions, pinch of red pepper flakes, additional black pepper, and a pinch of black sesame seeds (if using). Serve.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
|