2290 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 2290 calorie
mediterranean diet plan
Example 2290 Calorie Mediterranean Meal Plan
213.5g Carbs
97.2g Fat
156.7g Protein
Breakfast
806.2 Calories |
119.8g Carbs |
34.8g Fat |
20.7g Protein
2
serving
Pumpkin Spread with Toasted Pita
744.6 Calories |
104.4g Carbs |
34.7g Fat |
19.4g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 2 serving
1 cup
Pumpkin
4 tbsp
Sesame butter
1 tsp
Cinnamon
2 tbsp
Honey
1 pita, large
Pita bread
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
745.8 Calories |
58.7g Carbs |
38.8g Fat |
42.6g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
738.8 Calories |
35.0g Carbs |
23.5g Fat |
93.4g Protein
1
serving
Breaded salmon
254.8 Calories |
5.6g Carbs |
11.9g Fat |
29.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Breaded salmon
scaled to 1 serving
1/2 tsp
Olive oil
1 tsp
Dijon mustard
1/4 oz
Bread crumbs
3/4 tsp
Parsley
5 oz
Atlantic salmon
1 dash
Salt
1 dash
Pepper
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Breaded salmon
Heat oven to 425F. Line baking sheet with aluminum foil and coat the area the fish will be on with olive oil.
Place oil, mustard, and parsley in a small bowl and whisk to mix. Lay salmon on foil, skin side down, and season generously with salt and pepper. Evenly spread mustard/oil mix over the top. Sprinkle breadcrubs over the fish until it's covered. Gently pat the crumbs to make sure they adhere.
Bake the fish for 12 to 15 minutes. The fillet should flake and the breadcrumbs should be golden brown. If not, return to the oven for several more minutes.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|