2980 Calorie
Mediterranean diet and meal plan
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Example 2980 calorie
mediterranean diet plan
Example 2980 Calorie Mediterranean Meal Plan
195.7g Carbs
159.4g Fat
196.9g Protein
Breakfast
1013.8 Calories |
37.6g Carbs |
86.1g Fat |
37.1g Protein
1
serving
Tofu Scramble
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Tofu Scramble
scaled to 1 serving
1/2 block
Tofu
1/2 tbsp
Vegetable oil
1/2 tsp
Onion powder
1/2 tbsp
Dijon mustard
1/4 tsp
Turmeric
1/4 tsp
Salt
1/2 tbsp
Reduced fat milk
1/2 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
Pecans
99
g
Pecans
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
|
Lunch
985.4 Calories |
111.6g Carbs |
23.3g Fat |
84.4g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Banana
1
medium (7" to 7-7/8" long)
Banana
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
948.2 Calories |
46.6g Carbs |
50.0g Fat |
75.4g Protein
2
serving
Scallion Crusted Artic Char
522.6 Calories |
5.8g Carbs |
24.3g Fat |
66.8g Protein
1
serving
Buttered Egg Noodles
425.6 Calories |
40.8g Carbs |
25.7g Fat |
8.6g Protein
|
Scallion Crusted Artic Char
scaled to 2 serving
4 fillet
Trout
1 tbsp
Light mayonnaise
4 medium
Scallions
Buttered Egg Noodles
scaled to 1 serving
3/8 cup
Water
1 tbsp
Butter
1/2 cube
Chicken broth bouillon
2 oz
Egg noodles
|
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler pan with foil.
Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
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).
|