3270 Calorie
Mediterranean diet and meal plan
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Example 3270 calorie
mediterranean diet plan
Example 3270 Calorie Mediterranean Meal Plan
302.8g Carbs
99.3g Fat
310.9g Protein
Breakfast
1122.5 Calories |
146.8g Carbs |
36.8g Fat |
68.8g Protein
2
serving
Pumpkin Spread with Toasted Pita
744.6 Calories |
104.4g Carbs |
34.7g Fat |
19.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g 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
Apples
1
medium (3" dia)
Apples
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
1057.3 Calories |
122.4g Carbs |
30.3g Fat |
78.5g Protein
2
wrap
Veggie wrap
531.0 Calories |
87.1g Carbs |
14.9g Fat |
17.1g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Veggie wrap
scaled to 2 wrap
2 large
Carrots
1/4 cup, pieces or slices
Mushrooms
1 cup slices
Cucumber
4 spear
Broccoli
6 slice, medium
Tomatoes
2 tortilla
Tortillas
2 tbsp
Cream cheese
2 tbsp
Ranch dressing
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
1103.8 Calories |
33.6g Carbs |
32.1g Fat |
163.6g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Microwave Poached Eggs
71.6 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Microwave Poached Eggs
scaled to 1 serving
1 large
Egg
1/8 tsp
Vinegar
1/3 cup
Water
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
|