2970 Calorie
Mediterranean diet and meal plan
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Example 2970 calorie
mediterranean diet plan
Sunday's Diet Plan
2923.1 Calories
270.5g Carbs
122.1g Fat
195.9g Protein
|
Breakfast
927.2 Calories |
61.9g Carbs |
49.7g Fat |
63.7g Protein
2
serving
Sticky Bun Chia Seed Pudding
644.0 Calories |
44.6g Carbs |
47.8g Fat |
14.7g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Sticky Bun Chia Seed Pudding
scaled to 2 serving
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Sticky Bun Chia Seed Pudding
In a medium bowl, whisk together almond milk, chia seeds, agave, brown sugar, cinnamon, and vanilla. Cover, and refrigerate at least two hours (can be prepared and left overnight as well).
To make the sticky pecans, add maple syrup and salt to a saucepan. Bring to a boil.
Remove from heat, and stir in pecans. Let pecans sit for 5 minutes. To serve, stir pudding well, then spoon sticky pecans over pudding and enjoy!
|
|
Lunch
1051.3 Calories |
120.3g Carbs |
22.2g Fat |
90.7g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
Cottage Cheese with Radishes
scaled to 2 serving
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
|
Dinner
944.6 Calories |
88.3g Carbs |
50.2g Fat |
41.6g Protein
2
serving
Fettuccine alfredo
801.3 Calories |
87.6g Carbs |
40.7g Fat |
29.0g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Fettuccine alfredo
scaled to 2 serving
Microwave Poached Eggs
scaled to 2 serving
|
Fettuccine alfredo
Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles).
Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready.
Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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