2540 Calorie
Mediterranean diet and meal plan
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Example 2540 calorie
mediterranean diet plan
Example 2540 Calorie Mediterranean Meal Plan
243.8g Carbs
102.2g Fat
165.7g Protein
Breakfast
807.9 Calories |
69.6g Carbs |
43.7g Fat |
36.3g Protein
2
serving
Egyptian Feta Cheese Omelet Roll
489.8 Calories |
3.5g Carbs |
39.2g Fat |
29.4g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 2 serving
4 large
Egg
1/2 tsp
Pepper
1 oz
Feta cheese
1 tsp
Reduced fat milk
1 tbsp
Vegetable oil
Natural granola with raisins
82
g
Natural granola with raisins
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
|
Lunch
811.8 Calories |
130.9g Carbs |
17.9g Fat |
35.2g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
2 slice, large
Sourdough bread
2 oz
Mozzarella cheese
4 slice, medium
Tomatoes
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
|
Dinner
911.8 Calories |
43.3g Carbs |
40.7g Fat |
94.2g Protein
2
serving
Maple Glazed Salmon
617.8 Calories |
21.2g Carbs |
27.1g Fat |
68.3g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Maple Glazed Salmon
scaled to 2 serving
1 tbsp
Maple syrups
1 tbsp
Hoisin sauce
1 tsp
Dijon mustard
1/4 tsp
Pepper
12 oz
Atlantic salmon
1 tsp
Vegetable oil
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|