3000 Calorie Mediterranean diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3000 calorie mediterranean diet plan

Example 3000 Calorie Mediterranean Meal Plan

247.9g Carbs 150.6g Fat 168.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 993.1 Calories \| 69.8g Carbs \| 56.1g Fat \| 53.7g Protein 1 omelet Goat cheese and herb omelet 461.7 Calories \| 2.9g Carbs \| 36.6g Fat \| 28.5g Protein 2 fruit (2-5/8" dia) (262 g) Oranges 123.1 Calories \| 30.8g Carbs \| 0.3g Fat \| 2.5g Protein 2 serving Brie cheese on bread 408.3 Calories \| 36.1g Carbs \| 19.2g Fat \| 22.8g Protein	Goat cheese and herb omelet scaled to 1 omelet 1 oz Goat cheese 0.8 tsp Parsley 1/2 tsp chopped Chives 1/2 tsp Chervil 3 extra large Egg 2 tbsp Reduced fat milk 1 dash Salt 1 tbsp Butter Oranges 2 fruit (2-5/8" dia) Oranges Brie cheese on bread scaled to 2 serving 2 slice large Multi-grain bread 2 oz Brie cheese	Goat cheese and herb omelet Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine. Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate. Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes. Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture. 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 omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately. Brie cheese on bread Spread cheese on bread, eat.
Lunch 951.9 Calories \| 63.9g Carbs \| 35.4g Fat \| 91.1g Protein 2 serving Spicy Chicken Celery Sticks 683.4 Calories \| 22.5g Carbs \| 34.5g Fat \| 67.0g Protein 1 serving Yogurt & Dried Mango 268.6 Calories \| 41.3g Carbs \| 0.9g Fat \| 24.1g 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 Yogurt & Dried Mango scaled to 1 serving 8 oz Nonfat greek yogurt 1 1/2 oz Mangos	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. Yogurt & Dried Mango Chop up dried mango and mix into yogurt. Enjoy!
Dinner 1024.6 Calories \| 114.2g Carbs \| 59.1g Fat \| 23.9g Protein 2 serving Easy Olive Oil, Tomato, and Basil Pasta 641.9 Calories \| 86.9g Carbs \| 28.7g Fat \| 17.0g Protein 2 serving Frizzled Cabbage 260.4 Calories \| 13.2g Carbs \| 23.3g Fat \| 3.1g Protein 1 serving Roasted Green Beans 122.3 Calories \| 14.1g Carbs \| 7.2g Fat \| 3.7g Protein	Easy Olive Oil, Tomato, and Basil Pasta scaled to 2 serving 1/4 dash Pepper 1/4 dash Salt 1/8 cup leaves, whole Basil 2 tbsp Olive oil 1/2 tomato Roma tomatoes 1/2 cloves, minced Garlic 4 oz Whole wheat pasta Frizzled Cabbage scaled to 2 serving 1/4 head, medium Cabbage 2 tbsp Butter Roasted Green Beans scaled to 1 serving 2 cup 1/2" pieces Green beans 1/2 tbsp Olive oil 1/4 tsp Salt 1/8 tsp Pepper	Easy Olive Oil, Tomato, and Basil Pasta Cut basil into thin strips. Seed & dice tomatoes. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. In a large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic, and basil. Season with salt and pepper. Frizzled Cabbage Core and very thinly slice the cabbage. Melt the butter in a large skillet (I use non-stick) over medium heat. When it is bubbling, add the cabbage. Salt and pepper the cabbage. Stir occasionally and cook until mostly wilted, about 10 minutes. Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes. Do not let burn. Taste, adjust seasoning, and serve immediately. Roasted Green Beans Preheat oven to 400°F. Wash, dry well, and trim green beans. Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper. Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer. Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled. Serve hot or at room temperature.

Meal planning software for dietitians, trainers, and coaches