2360 Calorie
Mediterranean diet and meal plan
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Example 2360 calorie
mediterranean diet plan
Example 2360 Calorie Mediterranean Meal Plan
157.5g Carbs
114.1g Fat
155.7g Protein
Breakfast
649.0 Calories |
70.9g Carbs |
31.3g Fat |
27.1g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g 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
Oranges
2
fruit (2-5/8" dia)
Oranges
|
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
773.5 Calories |
37.6g Carbs |
42.6g Fat |
67.1g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
806.8 Calories |
48.9g Carbs |
40.3g Fat |
61.5g Protein
1
serving
Curry-Strawberry Chicken
691.7 Calories |
48.5g Carbs |
30.7g Fat |
54.7g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Curry-Strawberry Chicken
scaled to 1 serving
3/8 cup
Russian dressing
1/2 tbsp
Curry powder
3/4 tbsp
Onion soup
1 tbsp
Strawberry jam
1 breast
Chicken breast
Cheddar cheese
28
g
Cheddar cheese
|
Curry-Strawberry Chicken
Mix salad dressing, curry powder, onion soup mix, and strawberry jam in a large bowl until smooth. Place chicken breast into a 9x13 inch baking dish and pour the dressing mixture on top. Cover and refrigerate overnight, or at least 1 hour before baking.
Preheat an oven to 375 degrees F (190 degrees C).
Uncover the baking dish. Bake the chicken breasts in the preheated oven until no longer pink in the center, 20 to 25 minutes.
|