2720 Calorie
Mediterranean diet and meal plan
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Example 2720 calorie
mediterranean diet plan
Sunday's Diet Plan
2711.2 Calories
203.8g Carbs
175.6g Fat
98.1g Protein
Breakfast
912.1 Calories |
17.6g Carbs |
86.4g Fat |
27.5g Protein
1
omelet
Basic egg white omelet
228.0 Calories |
3.9g Carbs |
15.1g Fat |
18.4g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Basic egg white omelet
scaled to 1 omelet
Pecans
99
g
Pecans
|
Basic egg white omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
|
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
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
937.1 Calories |
77.8g Carbs |
52.4g Fat |
44.0g Protein
4
cups
Canned Vegetable Soup with Tofu
543.1 Calories |
66.5g Carbs |
17.6g Fat |
31.4g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
|
Canned Vegetable Soup with Tofu
scaled to 4 cups
Asparagus Parmesan
scaled to 2 serving
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
|