3010 Calorie
Mediterranean diet and meal plan
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Example 3010 calorie
mediterranean diet plan
Sunday's Diet Plan
2978.3 Calories
259.1g Carbs
125.3g Fat
210.4g 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
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
Basic protein shake
scaled to 2 cup
Yogurt & Banana chips
scaled to 2 serving
|
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
1022.0 Calories |
105.0g Carbs |
47.0g Fat |
50.1g Protein
2
serving
Tortellini Southwest
666.1 Calories |
79.2g Carbs |
22.7g Fat |
36.5g 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
Almond Butter & Celery
scaled to 1 serving
Red Bell Pepper and Hummus
scaled to 1 serving
|
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.
|