3080 Calorie
Mediterranean diet and meal plan
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Example 3080 calorie
mediterranean diet plan
Example 3080 Calorie Mediterranean Meal Plan
318.8g Carbs
150.8g Fat
180.3g Protein
Breakfast
1062.8 Calories |
170.5g Carbs |
39.2g Fat |
26.3g Protein
2
serving
Pumpkin Spread with Toasted Pita
744.6 Calories |
104.4g Carbs |
34.7g Fat |
19.4g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 2 serving
1 cup
Pumpkin
4 tbsp
Sesame butter
1 tsp
Cinnamon
2 tbsp
Honey
1 pita, large
Pita bread
Natural granola with raisins
82
g
Natural granola with raisins
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
1181.5 Calories |
43.6g Carbs |
54.7g Fat |
126.8g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cheddar cheese
57
g
Cheddar cheese
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
984.4 Calories |
104.6g Carbs |
56.9g Fat |
27.1g Protein
2
serving
Lovely Linguine
795.5 Calories |
93.0g Carbs |
43.4g Fat |
18.6g Protein
1
serving
Steamed Broccoli with Olive Oil and Parmesan
188.8 Calories |
11.6g Carbs |
13.5g Fat |
8.6g Protein
|
Lovely Linguine
scaled to 2 serving
1/2 tbsp
Olive oil
1/2 tbsp
Thyme
3/4 cloves, minced
Garlic
4 oz
Whole wheat pasta
1 1/4 cup, halves
Red peppers
2 tbsp
Butter
Steamed Broccoli with Olive Oil and Parmesan
scaled to 1 serving
3/4 tbsp
Olive oil
2 tbsp
Parmesan cheese
3/8 lb
Broccoli
|
Lovely Linguine
Bring a large pot of lightly salted water to a boil. Add linguine and olive oil, cook for 8 to 10 minutes, until al dente, and drain.
Melt 2 tablespoons butter in a saucepan over medium heat. Stir in garlic, and cook until golden brown. Mix in remaining butter, thyme, and roasted red peppers. Continue to cook and stir until heated through. Serve over the cooked pasta.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
|