3490 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 3490 calorie
mediterranean diet plan
Example 3490 Calorie Mediterranean Meal Plan
225.4g Carbs
177.0g Fat
192.5g Protein
Breakfast
914.7 Calories |
96.0g Carbs |
43.2g Fat |
43.2g Protein
2
serving
Zucchini Hash Browns
318.7 Calories |
14.9g Carbs |
23.0g Fat |
15.8g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
|
Zucchini Hash Browns
scaled to 2 serving
2 medium
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
1 dash
Pepper
1 dash
Salt
1 tbsp
Olive oil
1 large
Zucchini
Melons
1
melon, medium (about 5" dia)
Melons
Brie cheese on bread
scaled to 2 serving
2 slice large
Multi-grain bread
2 oz
Brie cheese
|
Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
1183.1 Calories |
101.4g Carbs |
74.8g Fat |
35.2g Protein
2
serving
Seaweed Salad
152.6 Calories |
16.8g Carbs |
9.5g Fat |
1.9g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Seaweed Salad
scaled to 2 serving
1/2 cup slices
Cucumber
1/2 cup strips or slices
Carrots
3/16 cup, chopped
Cabbage
1 tbsp
Rice wine vinegar
2/3 tbsp
Sesame oil
0 tsp
Honey
3/16 tsp
Salt
1/3 cup
Seaweed
Granola
122
g
Granola
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1132.8 Calories |
28.1g Carbs |
59.0g Fat |
114.1g Protein
1
serving
Easy Parmesan Crusted Chicken
253.6 Calories |
6.2g Carbs |
11.7g Fat |
29.0g Protein
2
serving
Protein-boosted Yogurt
879.2 Calories |
21.9g Carbs |
47.3g Fat |
85.1g Protein
|
Easy Parmesan Crusted Chicken
scaled to 1 serving
2 tbsp
Light mayonnaise
1 1/4 tbsp
Parmesan cheese
1 half breast
Chicken breast
1/2 tbsp
Bread crumbs
Protein-boosted Yogurt
scaled to 2 serving
2 scoop
Whey protein powder
16 oz
Greek yogurt
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|