2520 Calorie
Mediterranean diet and meal plan
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Example 2520 calorie
mediterranean diet plan
Example 2520 Calorie Mediterranean Meal Plan
224.4g Carbs
149.3g Fat
95.8g Protein
Breakfast
818.3 Calories |
86.6g Carbs |
36.4g Fat |
40.3g Protein
2
serving
Scrambled Eggs with Spinach and Feta
438.6 Calories |
5.2g Carbs |
31.7g Fat |
32.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 2 serving
1 tsp
Olive oil
1/4 cup, crumbled
Feta cheese
2 cup
Spinach
4 large
Egg
Natural granola with raisins
82
g
Natural granola with raisins
Oranges
1
fruit (2-5/8" dia)
Oranges
|
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
868.7 Calories |
49.6g Carbs |
63.4g Fat |
33.1g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
850.9 Calories |
88.2g Carbs |
49.5g Fat |
22.3g Protein
2
serving
Alfredo Mostaccioli
850.9 Calories |
88.2g Carbs |
49.5g Fat |
22.3g Protein
|
Alfredo Mostaccioli
scaled to 2 serving
1/16 tsp
Pepper
0.031 tsp
Garlic powder
1/4 tsp
Salt
1/4 cup
Parsley
4 oz
Whole wheat pasta
1/4 cup, fluid
Heavy whipping cream
1 tbsp
Butter
2 tbsp
Parmesan cheese
|
Alfredo Mostaccioli
Chop parsley.
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.
Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately.
|