3050 Calorie
Mediterranean diet and meal plan
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Example 3050 calorie
mediterranean diet plan
Example 3050 Calorie Mediterranean Meal Plan
197.5g Carbs
123.9g Fat
269.3g Protein
Breakfast
998.4 Calories |
92.5g Carbs |
50.4g Fat |
46.1g Protein
2
serving
Curry Cheddar Scrambled Eggs
437.3 Calories |
2.5g Carbs |
32.4g Fat |
32.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 2 serving
1/2 tsp
Curry powder
2 dash
Salt
2 dash
Pepper
4 large
Egg
4 tbsp, shredded
Cheddar cheese
1 tsp
Butter
Natural granola with raisins
82
g
Natural granola with raisins
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
983.5 Calories |
68.2g Carbs |
28.3g Fat |
114.3g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
2
serving
Radishes with Hummus
241.3 Calories |
25.5g Carbs |
12.1g Fat |
11.3g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
Radishes with Hummus
scaled to 2 serving
2 cup slices
Radishes
1/2 cup
Hummus
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
984.8 Calories |
36.8g Carbs |
45.2g Fat |
109.0g Protein
2
serving
Easy Garlic Chicken
450.3 Calories |
3.2g Carbs |
23.5g Fat |
53.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Easy Garlic Chicken
scaled to 2 serving
1 1/2 tbsp
Butter
2 half breast
Chicken breast
1 tsp
Garlic powder
1/2 tsp
Salt
1/2 tsp
Onion powder
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Easy Garlic Chicken
Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|