2420 Calorie
Mediterranean diet and meal plan
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Example 2420 calorie
mediterranean diet plan
Example 2420 Calorie Mediterranean Meal Plan
207.3g Carbs
145.7g Fat
81.5g Protein
Breakfast
631.0 Calories |
83.0g Carbs |
24.5g Fat |
27.3g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 1 serving
1/2 cup
Pumpkin
2 tbsp
Sesame butter
1/2 tsp
Cinnamon
1 tbsp
Honey
1/2 pita, large
Pita bread
Nonfat yogurt
245
g
Nonfat yogurt
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
919.5 Calories |
37.2g Carbs |
78.4g Fat |
31.5g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Almonds
143
g
Almonds
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
808.7 Calories |
87.1g Carbs |
42.7g Fat |
22.7g Protein
1
cup
Veggie-Tuna-Mac
200.7 Calories |
32.9g Carbs |
3.5g Fat |
11.8g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Veggie-Tuna-Mac
scaled to 1 cup
1 1/3 oz
Whole wheat pasta
3/16 can
Tuna
3/16 medium
Red bell pepper
1 stalks, large
Celery
1/16 large
Onions
13/16 tsp
Dijon mustard
1/2 tsp
Olive oil
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
Veggie-Tuna-Mac
Prepare pasta according to directions.
Dice all vegetables.
Combine ingredients in a large mixing bowl. Makes a really filling lunch that's easy to pack.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|