2010 Calorie
Mediterranean diet and meal plan
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Example 2010 calorie
mediterranean diet plan
Example 2010 Calorie Mediterranean Meal Plan
203.8g Carbs
115.8g Fat
79.9g Protein
Breakfast
633.2 Calories |
66.2g Carbs |
24.0g Fat |
38.7g Protein
1
serving
German French Toast
434.4 Calories |
32.0g Carbs |
23.4g Fat |
23.4g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
German French Toast
scaled to 1 serving
1/4 tsp
Butter
1/2 jumbo
Egg
2 tbsp
Reduced fat milk
2 slice, large
White bread
2 slice
Muenster cheese
Nonfat yogurt
245
g
Nonfat yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
German French Toast
Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
|
Lunch
688.1 Calories |
71.4g Carbs |
36.4g Fat |
19.4g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Granola
122
g
Granola
|
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.
|
Dinner
815.2 Calories |
66.2g Carbs |
55.4g Fat |
21.9g Protein
1
serving
Fettucine Alfredo
435.9 Calories |
44.5g Carbs |
25.6g Fat |
11.4g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Fettucine Alfredo
scaled to 1 serving
1/8 cup, fluid
Heavy whipping cream
1/8 stick
Butter
1 2/3 tbsp
Parmesan cheese
2 oz
Whole wheat pasta
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Fettucine Alfredo
PREPARATION: Cut butter into pieces.
Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta.
Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper.
Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|