3440 Calorie
Mediterranean diet and meal plan
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Example 3440 calorie
mediterranean diet plan
Example 3440 Calorie Mediterranean Meal Plan
359.6g Carbs
106.8g Fat
285.3g Protein
Breakfast
1096.4 Calories |
117.3g Carbs |
42.9g Fat |
63.2g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Natural granola with raisins
82
g
Natural granola with raisins
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
1273.4 Calories |
92.4g Carbs |
39.3g Fat |
143.0g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g 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
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1142.5 Calories |
149.9g Carbs |
24.7g Fat |
79.2g Protein
2
breast
Spicy Chicken with Rice and beans
932.5 Calories |
96.0g Carbs |
23.9g Fat |
76.6g Protein
2
medium (7" to 7-7/8" long)
(236 g)
Banana
210.0 Calories |
53.9g Carbs |
0.8g Fat |
2.6g Protein
|
Spicy Chicken with Rice and beans
scaled to 2 breast
10 oz
Chicken breast
1 tbsp
Vegetable oil
13/16 tsp
Garlic powder
1/4 tsp
Pepper
1/2 cup
White rice
2/3 cup 8 fl oz
Water
1/8 cup, chopped
Scallions
3/4 cup
Southern ranch beans
1 serving
Diced Original Tomatoes and Green Chilies
Banana
2
medium (7" to 7-7/8" long)
Banana
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
|