2160 Calorie
Mediterranean diet and meal plan
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Example 2160 calorie
mediterranean diet plan
Example 2160 Calorie Mediterranean Meal Plan
204.7g Carbs
79.6g Fat
160.3g Protein
Breakfast
680.4 Calories |
95.4g Carbs |
13.3g Fat |
49.5g Protein
1
serving
Zucchini Hash
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Zucchini Hash
scaled to 1 serving
4 tbsp chopped
Onions
1 cup, chopped
Zucchini
1 dash
Salt
1 dash
Pepper
1 spray
Pam cooking spray
2 extra large
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
Nonfat yogurt
490
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
|
Lunch
752.5 Calories |
60.8g Carbs |
35.7g Fat |
56.1g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
691.7 Calories |
48.5g Carbs |
30.7g Fat |
54.7g Protein
1
serving
Curry-Strawberry Chicken
691.7 Calories |
48.5g Carbs |
30.7g Fat |
54.7g Protein
|
Curry-Strawberry Chicken
scaled to 1 serving
3/8 cup
Russian dressing
1/2 tbsp
Curry powder
3/4 tbsp
Onion soup
1 tbsp
Strawberry jam
1 breast
Chicken breast
|
Curry-Strawberry Chicken
Mix salad dressing, curry powder, onion soup mix, and strawberry jam in a large bowl until smooth. Place chicken breast into a 9x13 inch baking dish and pour the dressing mixture on top. Cover and refrigerate overnight, or at least 1 hour before baking.
Preheat an oven to 375 degrees F (190 degrees C).
Uncover the baking dish. Bake the chicken breasts in the preheated oven until no longer pink in the center, 20 to 25 minutes.
|