2570 Calorie
Mediterranean diet and meal plan
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Example 2570 calorie
mediterranean diet plan
Example 2570 Calorie Mediterranean Meal Plan
164.8g Carbs
145.4g Fat
157.1g Protein
Breakfast
860.1 Calories |
39.6g Carbs |
76.8g Fat |
17.1g Protein
1
pancake
Gluten-Free Pancakes
176.0 Calories |
25.8g Carbs |
5.6g Fat |
8.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Gluten-Free Pancakes
scaled to 1 pancake
1/2 oz
Cream cheese
1/2 extra large
Egg
3/4 tsp
Honey
3/8 tsp
Cinnamon
1/3 cup
Oatmeal
Pecans
99
g
Pecans
|
Gluten-Free Pancakes
Blend ingredients or hand-whisk vigorosly
heat butter or cooking oil in small skillet and then pour out a a single pancake
Once small bubbles appear all over the surface, flip the pancake
Repeat steps 2 and 3 for each pancake, serve immediately
Optional: use french-toast toppings to create all kinds of combinations, also pairs well with fruit.
|
Lunch
862.1 Calories |
108.5g Carbs |
36.8g Fat |
26.7g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Veggie wrap
scaled to 1 wrap
1 large
Carrots
1/8 cup, pieces or slices
Mushrooms
1/2 cup slices
Cucumber
2 spear
Broccoli
3 slice, medium
Tomatoes
1 tortilla
Tortillas
1 tbsp
Cream cheese
1 tbsp
Ranch dressing
Granola
122
g
Granola
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
|
Dinner
829.3 Calories |
16.7g Carbs |
31.8g Fat |
113.3g Protein
2
serving
Roasted Salmon
484.8 Calories |
0.4g Carbs |
27.0g Fat |
56.5g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Roasted Salmon
scaled to 2 serving
10 oz
Atlantic salmon
2 tsp
Olive oil
1 tsp, leaves
Tarragon
1 tbsp chopped
Chives
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|