2760 Calorie
Mediterranean diet and meal plan
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Example 2760 calorie
mediterranean diet plan
Example 2760 Calorie Mediterranean Meal Plan
168.6g Carbs
172.6g Fat
141.0g Protein
Breakfast
903.4 Calories |
16.3g Carbs |
87.1g Fat |
25.2g Protein
1
serving
Scrambled Eggs with Spinach and Feta
219.3 Calories |
2.6g Carbs |
15.9g Fat |
16.1g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 1 serving
1/2 tsp
Olive oil
1/8 cup, crumbled
Feta cheese
1 cup
Spinach
2 large
Egg
Pecans
99
g
Pecans
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
946.5 Calories |
40.2g Carbs |
42.2g Fat |
97.6g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
878.5 Calories |
112.2g Carbs |
43.4g Fat |
18.2g Protein
2
serving
Shiitake and Scallion Ramen
678.5 Calories |
66.1g Carbs |
42.0g Fat |
13.8g Protein
2
cup
Tomato Soup
200.0 Calories |
46.1g Carbs |
1.3g Fat |
4.4g Protein
|
Shiitake and Scallion Ramen
scaled to 2 serving
8 mushroom
Mushrooms
1 package
Ramen noodle soup
1/2 cup, chopped
Scallions
1 tbsp
Vegetable oil
1 tbsp
Butter
1/4 tsp
Crushed red pepper flakes
1 dash
Pepper
1 tsp
Soy sauce
1/4 tsp
Sesame seeds
Tomato Soup
scaled to 2 cup
1 can
Tomato soup
1 cup
Water
|
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.
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 :)
|