3190 Calorie
Mediterranean diet and meal plan
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Example 3190 calorie
mediterranean diet plan
Sunday's Diet Plan
3267.9 Calories
287.1g Carbs
141.7g Fat
222.5g Protein
Breakfast
1033.3 Calories |
83.6g Carbs |
52.7g Fat |
59.5g Protein
2
serving
Curry Cheddar Scrambled Eggs
437.3 Calories |
2.5g Carbs |
32.4g Fat |
32.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 2 serving
Melons
1
melon, medium (about 5" dia)
Melons
Brie cheese on bread
scaled to 2 serving
|
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.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
1135.0 Calories |
37.8g Carbs |
53.3g Fat |
120.4g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
2
serving
Protein-boosted Yogurt
879.2 Calories |
21.9g Carbs |
47.3g Fat |
85.1g Protein
|
All American Tuna
scaled to 1 serving
Protein-boosted Yogurt
scaled to 2 serving
|
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
1099.6 Calories |
165.7g Carbs |
35.8g Fat |
42.6g Protein
2
serving
Five Ingredient Pasta Toss
981.9 Calories |
153.1g Carbs |
29.7g Fat |
37.1g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Five Ingredient Pasta Toss
scaled to 2 serving
Cucumber & Hummus
scaled to 1 serving
|
Five Ingredient Pasta Toss
Rinse and drain beans, crush garlic and chop basil.
Combine the olive oil and garlic in a small bowl. Set aside.
Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the bow tie pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Drain well in a colander set in the sink.
Place the pasta, beans, tomatoes, basil, and 2 tablespoons of the garlic olive oil in a large bowl; toss gently until combined. Serve the remaining olive oil at the table to drizzle over individual servings.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|