3450 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 3450 calorie
mediterranean diet plan
Example 3450 Calorie Mediterranean Meal Plan
284.5g Carbs
139.2g Fat
253.4g Protein
Breakfast
1131.7 Calories |
117.0g Carbs |
52.2g Fat |
53.1g Protein
3
serving
Cottage Cheese Pancakes
570.6 Calories |
27.0g Carbs |
34.2g Fat |
39.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Cottage Cheese Pancakes
scaled to 3 serving
3/4 cup,
Cottage cheese
4 tbsp
Wheat flour
1 1/2 tbsp
Vegetable oil
2 1/4 large
Egg
Natural granola with raisins
82
g
Natural granola with raisins
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
Cottage Cheese Pancakes
Combine cottage cheese, flour, oil, and eggs in a large bowl.
Heat a large nonstick skillet over medium heat, and add just a touch of oil. Pour 1/3 cupfuls of batter onto the skillet, and cook until bubbles appear on the surface. Flip with a spatula, and cook until browned on the other side.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
1138.2 Calories |
116.9g Carbs |
48.3g Fat |
67.9g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
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.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
1101.9 Calories |
50.6g Carbs |
38.7g Fat |
132.3g Protein
2
serving
Maple Glazed Salmon
617.8 Calories |
21.2g Carbs |
27.1g Fat |
68.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Maple Glazed Salmon
scaled to 2 serving
1 tbsp
Maple syrups
1 tbsp
Hoisin sauce
1 tsp
Dijon mustard
1/4 tsp
Pepper
12 oz
Atlantic salmon
1 tsp
Vegetable oil
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|