3010 Calorie
Mediterranean diet and meal plan
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Example 3010 calorie
mediterranean diet plan
Example 3010 Calorie Mediterranean Meal Plan
263.3g Carbs
125.8g Fat
211.5g Protein
Breakfast
963.5 Calories |
89.1g Carbs |
47.1g Fat |
47.3g Protein
2
serving
German French Toast
868.9 Calories |
64.0g Carbs |
46.8g Fat |
46.8g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
German French Toast
scaled to 2 serving
1/2 tsp
Butter
1 jumbo
Egg
1/4 cup
Reduced fat milk
4 slice, large
White bread
4 slice
Muenster cheese
Apples
1
medium (3" dia)
Apples
|
German French Toast
Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
|
Lunch
992.8 Calories |
65.1g Carbs |
31.2g Fat |
113.0g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
1047.5 Calories |
109.2g Carbs |
47.5g Fat |
51.2g Protein
2
serving
Tortellini Southwest
691.6 Calories |
83.4g Carbs |
23.2g Fat |
37.6g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Tortellini Southwest
scaled to 2 serving
1/2 tbsp
Fresh cilantro
1/2 cup, diced
Mozzarella cheese
1/16 tsp, ground
Cumin
1 1/4 cup
Tortellini
3/4 cup
Pasta sauce
1/2 cup, chopped or diced
Peppers
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Tortellini Southwest
Chop cilantro.
In a large pot of salted water boil tortellini until al dente. Drain well.
In a 1-1/2 quart saucepan combine sauce, green chilies, cilantro and cumin. Simmer over medium-low heat for 5 minutes.
Place tortellini on a serving platter and pour tomato sauce mixture evenly over pasta. Sprinkle cheese over sauce and serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|