2190 Calorie
Mediterranean diet and meal plan
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Example 2190 calorie
mediterranean diet plan
Example 2190 Calorie Mediterranean Meal Plan
221.9g Carbs
94.6g Fat
128.2g Protein
Breakfast
683.9 Calories |
94.3g Carbs |
23.3g Fat |
27.0g Protein
1
sandwich
Egg Salad Sandwich
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Egg Salad Sandwich
scaled to 1 sandwich
2 large
Egg
2 tbsp
Light mayonnaise
2 tsp
Dijon mustard
1 dash
Salt
1 dash
Pepper
2 slice
Whole-wheat bread
Natural granola with raisins
82
g
Natural granola with raisins
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
794.3 Calories |
35.0g Carbs |
38.4g Fat |
74.5g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g 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
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
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.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
736.2 Calories |
92.6g Carbs |
32.9g Fat |
26.7g Protein
1
serving
Garden style pasta
387.2 Calories |
47.8g Carbs |
18.0g Fat |
12.6g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
|
Garden style pasta
scaled to 1 serving
2 oz
Whole wheat pasta
1 tbsp
Olive oil
2 1/2 tbsp
Parmesan cheese
1/4 large
Red bell pepper
1/8 cup, chopped or sliced
Tomatoes
1/4 cup
Arugula
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
|
Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Carrots with Hummus
Dip carrots into hummus, eat.
|