2390 Calorie
Mediterranean diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 2390 calorie
mediterranean diet plan
Example 2390 Calorie Mediterranean Meal Plan
202.3g Carbs
103.1g Fat
157.1g Protein
Breakfast
757.8 Calories |
117.9g Carbs |
24.3g Fat |
25.6g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Natural granola with raisins
82
g
Natural granola with raisins
Melons
1
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
835.9 Calories |
66.2g Carbs |
35.0g Fat |
61.6g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
750.6 Calories |
18.2g Carbs |
43.8g Fat |
69.9g Protein
1
bowl
Arugula Chicken Salad
520.4 Calories |
17.4g Carbs |
24.6g Fat |
56.2g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
|
Arugula Chicken Salad
scaled to 1 bowl
1 tbsp
Olive oil
3/4 cup chopped
Carrots
1/2 cup, chopped
Red cabbage
1 cup
Arugula
1 breast
Chicken breast
2 tbsp
Italian dressing
5 grams
Sunflower seed kernels
Cheddar cheese
57
g
Cheddar cheese
|
Arugula Chicken Salad
Cube the chicken breast, then pan fry the cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool.
Chop red cabbage and carrots.
Add arugula, carrots, and cabbage to a large salad bowl.
Top salad with sunflower seeds (about 2 teaspoons worth) and cooled chicken.
Add your favorite dressing and enjoy. (source: bodybuilding.com)
|