2130 Calorie
Mediterranean diet and meal plan
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Example 2130 calorie
mediterranean diet plan
Example 2130 Calorie Mediterranean Meal Plan
219.2g Carbs
112.0g Fat
116.3g Protein
Breakfast
668.6 Calories |
92.4g Carbs |
27.8g Fat |
23.1g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 1 serving
1/2 cup
Pumpkin
2 tbsp
Sesame butter
1/2 tsp
Cinnamon
1 tbsp
Honey
1/2 pita, large
Pita bread
Strawberries
288
g
Strawberries
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
852.4 Calories |
80.9g Carbs |
35.3g Fat |
53.4g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Granola
122
g
Granola
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
772.2 Calories |
45.9g Carbs |
48.9g Fat |
39.9g Protein
1
serving
Barbeque Chicken
344.4 Calories |
36.0g Carbs |
9.4g Fat |
27.5g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
1
serving
Microwave Poached Eggs
71.6 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Barbeque Chicken
scaled to 1 serving
1/3 cup
Barbecue sauce
1/2 tbsp
Butter
1/2 tbsp
Worcestershire sauce
1/3 tsp
Garlic powder
1 half breast
Chicken breast
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Microwave Poached Eggs
scaled to 1 serving
1 large
Egg
1/8 tsp
Vinegar
1/3 cup
Water
|
Barbeque Chicken
Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
|