2640 Calorie
Mediterranean diet and meal plan
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Example 2640 calorie
mediterranean diet plan
Example 2640 Calorie Mediterranean Meal Plan
174.5g Carbs
102.5g Fat
250.4g Protein
Breakfast
869.2 Calories |
77.3g Carbs |
36.7g Fat |
61.6g Protein
2
pita
Breakfast pita pizza
869.2 Calories |
77.3g Carbs |
36.7g Fat |
61.6g Protein
|
Breakfast pita pizza
scaled to 2 pita
2 pita, large
Pita bread
1 cup, diced
Mozzarella cheese
1 cup
Spinach
2 extra large
Egg
1 dash
Salt
1 dash
Pepper
1/4 tsp, ground
Oregano
3/4 tsp
Cayenne pepper
1 tbsp
Parmesan cheese
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
857.9 Calories |
44.9g Carbs |
42.0g Fat |
74.1g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
882.1 Calories |
52.3g Carbs |
23.8g Fat |
114.7g Protein
2
patty
Tuna Melt Patties
398.0 Calories |
23.0g Carbs |
12.2g Fat |
50.7g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Tuna Melt Patties
scaled to 2 patty
6 oz
Tuna
1/3 cup
Oatmeal
2 tbsp chopped
Onions
1/4 tsp
Garlic powder
1 oz
Mozzarella cheese
1 extra large
Egg
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Tuna Melt Patties
Mix all ingredients except cheese together in a small bowl.
Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray.
Make patties by spooning equal amounts of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
Cook until both sides are brown.
Top with cheese and serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|