2250 Calorie
Mediterranean diet and meal plan
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Example 2250 calorie
mediterranean diet plan
Example 2250 Calorie Mediterranean Meal Plan
189.2g Carbs
93.8g Fat
160.3g Protein
Breakfast
725.6 Calories |
57.6g Carbs |
31.4g Fat |
53.8g Protein
1
Omlette
Asparagus and Cashew Omelet
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Asparagus and Cashew Omelet
scaled to 1 Omlette
1/2 oz
Cashew nuts
1 1/2 extra large
Egg
1/2 tbsp
Water
1/4 cup
Parmesan cheese
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1/4 tsp
Olive oil
3/4 tsp
Butter
56 3/4 grams
Asparagus
Nonfat yogurt
490
g
Nonfat yogurt
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
744.5 Calories |
49.0g Carbs |
21.9g Fat |
87.8g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
736.6 Calories |
82.7g Carbs |
40.5g Fat |
18.7g Protein
1
serving
Barbeque Tempeh Sandwiches
415.0 Calories |
65.6g Carbs |
11.0g Fat |
14.7g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Barbeque Tempeh Sandwiches
scaled to 1 serving
1/4 medium
Onions
1/2 medium
Red bell pepper
1 roll
Hard rolls
1/4 cup
Tempeh
1/4 cup
Barbecue sauce
3/4 tsp
Vegetable oil
Avocados
1
fruit
Avocados
|
Barbeque Tempeh Sandwiches
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
Chop onion. Seed & chop pepper. Split and toast rolls.
Heat oil in a skillet over medium heat. Add the red peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
Spoon the tempeh mixture onto kaiser rolls, and serve.
|