2330 Calorie
Mediterranean diet and meal plan
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Example 2330 calorie
mediterranean diet plan
Example 2330 Calorie Mediterranean Meal Plan
209.6g Carbs
81.7g Fat
202.6g Protein
Breakfast
736.2 Calories |
101.3g Carbs |
18.9g Fat |
49.8g Protein
1
serving
Scrambled Eggs with Spinach and Feta
219.3 Calories |
2.6g Carbs |
15.9g Fat |
16.1g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 1 serving
1/2 tsp
Olive oil
1/8 cup, crumbled
Feta cheese
1 cup
Spinach
2 large
Egg
Melons
2
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
752.3 Calories |
42.7g Carbs |
46.5g Fat |
48.1g Protein
1
serving
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Seaweed Salad
scaled to 1 serving
1/4 cup slices
Cucumber
1/4 cup strips or slices
Carrots
1/16 cup, chopped
Cabbage
1/2 tbsp
Rice wine vinegar
1 tsp
Sesame oil
1/2 tsp
Honey
1/16 tsp
Salt
2 2/3 tbsp
Seaweed
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
849.4 Calories |
65.5g Carbs |
16.3g Fat |
104.7g Protein
2
wrap
Chicken wrap
504.9 Calories |
49.2g Carbs |
11.6g Fat |
47.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Chicken wrap
scaled to 2 wrap
3/4 breast
Chicken breast
1/4 tsp
Olive oil
1/16 cup chopped
Onions
2 tortilla
Tortillas
1 cup shredded
Lettuce
3/4 tsp
Dijon mustard
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Chicken wrap
Cook the chicken breast if not using deli meats: To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop into strips or cubes.
Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge.
To make a wrap, spread a half a cup of the mixture on a wrap and top with half a cup of lettuce.
Wrap can be heated up in microwave slightly to make soft - heat up the mixture too for a hot sandwich.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|