2790 Calorie
Mediterranean diet and meal plan
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Example 2790 calorie
mediterranean diet plan
Example 2790 Calorie Mediterranean Meal Plan
212.6g Carbs
105.4g Fat
258.2g Protein
Breakfast
916.8 Calories |
107.3g Carbs |
21.3g Fat |
74.8g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
975.8 Calories |
46.7g Carbs |
45.0g Fat |
106.6g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
2 large whole
Tomatoes
2 can
Tuna
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
2 stalk
Onions
1 cup,
Cottage cheese
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
905.0 Calories |
58.6g Carbs |
39.1g Fat |
76.8g Protein
2
fajita
Spicy Chicken Fajita
905.0 Calories |
58.6g Carbs |
39.1g Fat |
76.8g Protein
|
Spicy Chicken Fajita
scaled to 2 fajita
1 breast
Chicken breast
1 tsp
Olive oil
1/3 medium
Onions
1/3 pepper
Jalapeno peppers
4 tbsp
Salsa
1/2 cup, shredded
Cheddar cheese
2 tortilla
Tortillas
2 tbsp
Sour cream
1 cup shredded
Lettuce
|
Spicy Chicken Fajita
Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.
Roll up it, folding in the ends, then slice in half.
|