2400 Calorie
Mediterranean diet and meal plan
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Example 2400 calorie
mediterranean diet plan
Sunday's Diet Plan
2322.9 Calories
231.6g Carbs
106.3g Fat
119.7g Protein
Breakfast
747.9 Calories |
91.3g Carbs |
28.0g Fat |
39.0g Protein
2
serving
Zucchini Frittata
401.2 Calories |
13.2g Carbs |
24.7g Fat |
30.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Zucchini Frittata
scaled to 2 serving
Natural granola with raisins
41
g
Natural granola with raisins
Melons
1
melon, medium (about 5" dia)
Melons
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
|
Lunch
769.9 Calories |
41.9g Carbs |
45.8g Fat |
49.8g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Tomato & Basil Salad
scaled to 1 serving
PBJ Cottage Cheese
scaled to 1 serving
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
805.1 Calories |
98.5g Carbs |
32.5g Fat |
31.0g Protein
1
serving
Greek Spaghetti
687.4 Calories |
85.9g Carbs |
26.5g Fat |
25.4g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Greek Spaghetti
scaled to 1 serving
Cucumber & Hummus
scaled to 1 serving
|
Greek Spaghetti
Preheat oven to 250 degrees F (120 degrees C).
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a medium skillet over medium heat, melt butter with salt and cook until just brown. Remove from heat and toss with pasta, cheese and oregano. Pour into a 7x11 inch baking dish.
Bake in preheated oven 10 to 15 minutes, until hot and bubbly.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|