2100 Calorie
Mediterranean diet and meal plan
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Example 2100 calorie
mediterranean diet plan
Sunday's Diet Plan
2032.6 Calories
216.4g Carbs
79.8g Fat
125.2g Protein
Breakfast
368.1 Calories |
33.4g Carbs |
24.3g Fat |
8.3g Protein
1
serving
Sticky Bun Chia Seed Pudding
322.0 Calories |
22.3g Carbs |
23.9g Fat |
7.4g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Sticky Bun Chia Seed Pudding
scaled to 1 serving
Strawberries
144
g
Strawberries
|
Sticky Bun Chia Seed Pudding
In a medium bowl, whisk together almond milk, chia seeds, agave, brown sugar, cinnamon, and vanilla. Cover, and refrigerate at least two hours (can be prepared and left overnight as well).
To make the sticky pecans, add maple syrup and salt to a saucepan. Bring to a boil.
Remove from heat, and stir in pecans. Let pecans sit for 5 minutes. To serve, stir pudding well, then spoon sticky pecans over pudding and enjoy!
|
Lunch
713.7 Calories |
96.3g Carbs |
21.3g Fat |
40.9g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
Yogurt & Dried Mango
scaled to 1 serving
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
950.9 Calories |
86.8g Carbs |
34.1g Fat |
75.9g Protein
1
serving
Peanut Noodles
424.5 Calories |
51.4g Carbs |
18.8g Fat |
14.6g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Peanut Noodles
scaled to 1 serving
PBJ Cottage Cheese
scaled to 2 serving
|
Peanut Noodles
Mince ginger. Slice green onions (white parts only). Heat water.
Cook pasta in a large pot of boiling water until done. Drain.
Meanwhile, combine oil and onions in a small skillet. Saute over low heat until tender. Add ginger; cook and stir for 1 to 2 minutes. Mix in peanut butter, soy sauce, water, vinegar, sugar, and red pepper flakes. Remove from heat.
Toss noodles with sauce, and serve.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|