2930 Calorie
Mediterranean diet and meal plan
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Example 2930 calorie
mediterranean diet plan
Sunday's Diet Plan
2886.9 Calories
280.9g Carbs
121.7g Fat
186.5g Protein
Breakfast
945.4 Calories |
119.3g Carbs |
20.1g Fat |
76.0g Protein
2
shake
Vanilla protein milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Vanilla protein milkshake
scaled to 2 shake
Melons
1
melon, medium (about 5" dia)
Melons
|
Vanilla protein milkshake
Mix in blender.
|
Lunch
938.1 Calories |
43.7g Carbs |
77.4g Fat |
32.1g Protein
1
serving
Cucumber Salad
110.2 Calories |
12.9g Carbs |
6.0g Fat |
1.8g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Cucumber Salad
scaled to 1 serving
Almonds
143
g
Almonds
|
Cucumber Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
|
Dinner
1003.4 Calories |
117.9g Carbs |
24.2g Fat |
78.4g Protein
2
burrito
Stuffed Chicken Burrs
840.6 Calories |
106.5g Carbs |
21.4g Fat |
55.2g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Stuffed Chicken Burrs
scaled to 2 burrito
Yogurt & Banana chips
scaled to 1 serving
|
Stuffed Chicken Burrs
Dice onion and bell pepper and cut chicken breast into strips.
Spray large skillet with cooking spray; heat over medium-high heat.
Add chicken, bell pepper and onion; cook 7 minutes or until chicken is no longer pink, stirring occasionally.
Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally.
Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|