3020 Calorie
Mediterranean diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 3020 calorie
mediterranean diet plan
Example 3020 Calorie Mediterranean Meal Plan
218.8g Carbs
125.6g Fat
253.2g Protein
Breakfast
1021.2 Calories |
75.2g Carbs |
51.8g Fat |
63.3g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
978.5 Calories |
113.0g Carbs |
40.0g Fat |
56.7g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
2
medium (7" to 7-7/8" long)
(236 g)
Banana
210.0 Calories |
53.9g Carbs |
0.8g Fat |
2.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Banana
2
medium (7" to 7-7/8" long)
Banana
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
983.5 Calories |
30.7g Carbs |
33.8g Fat |
133.2g Protein
2
serving
Dill Poached Salmon
499.4 Calories |
1.3g Carbs |
22.2g Fat |
69.2g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Dill Poached Salmon
scaled to 2 serving
12 oz
Atlantic salmon
1 cup
Chicken broth
1/2 cup sprigs
Dill
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|