3310 Calorie
Mediterranean diet and meal plan
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Example 3310 calorie
mediterranean diet plan
Example 3310 Calorie Mediterranean Meal Plan
313.0g Carbs
124.6g Fat
288.7g Protein
Breakfast
1133.0 Calories |
164.4g Carbs |
21.1g Fat |
80.6g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Melons
2
melon, medium (about 5" dia)
Melons
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
1232.8 Calories |
75.4g Carbs |
48.6g Fat |
134.7g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
2
serving
Yogurt with Radishes & Dill
307.6 Calories |
24.9g Carbs |
2.1g Fat |
48.0g 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
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
Yogurt with Radishes & Dill
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup slices
Radishes
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
1077.9 Calories |
73.2g Carbs |
54.9g Fat |
73.4g Protein
2
serving
Honey Pecan Chicken Breast
772.6 Calories |
60.6g Carbs |
33.6g Fat |
57.9g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
Honey Pecan Chicken Breast
scaled to 2 serving
2 half breast
Chicken breast
1/4 cup
Wheat flour
2 tbsp
Honey
1/8 cup, chopped
Pecans
1 1/2 tbsp
Butter
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
|
Honey Pecan Chicken Breast
Dredge the breasts in flour, shaking off excess.
Heat about 2/3 of your butter in a heavy skillet over medium heat.
Add the breasts and brown on both sides, about 5-6 minutes.
Stir together the remaining butter, honey and pecans.
Add to the skillet, stir gently.
Cover and simmer gently for 7-8 minutes.
Remove breasts to a serving platter, pour sauce over and serve.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
|