3480 Calorie
Mediterranean diet and meal plan
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Example 3480 calorie
mediterranean diet plan
Example 3480 Calorie Mediterranean Meal Plan
285.0g Carbs
178.9g Fat
201.8g Protein
Breakfast
1150.4 Calories |
25.4g Carbs |
93.0g Fat |
54.6g Protein
2
omelet
Fluffy omelet with cheese and spinach
1066.1 Calories |
4.0g Carbs |
92.5g Fat |
53.6g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Fluffy omelet with cheese and spinach
scaled to 2 omelet
6 extra large
Egg
4 tbsp
Butter
1 1/2 oz
Cheddar cheese
2 tbsp chopped
Chives
2 dash
Salt
2 dash
Pepper
1/2 cup
Spinach
Blueberries
148
g
Blueberries
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
|
Lunch
1120.5 Calories |
110.6g Carbs |
60.0g Fat |
47.2g Protein
2
pocket
Hummus Pocket Sandwich
890.3 Calories |
109.9g Carbs |
40.8g Fat |
33.5g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
|
Hummus Pocket Sandwich
scaled to 2 pocket
6 cherry tomato
Cherry tomatoes
2 pita, large
Pita bread
1 cup
Hummus
1/2 cup
Alfalfa sprouts
1 tbsp
Olive oil
Cheddar cheese
57
g
Cheddar cheese
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
|
Dinner
1222.2 Calories |
149.0g Carbs |
26.0g Fat |
100.0g Protein
2
fillet
Baked parmesan tilapia
316.4 Calories |
10.6g Carbs |
9.9g Fat |
46.1g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Baked parmesan tilapia
scaled to 2 fillet
200 grams
Tilapia
2 tbsp
Bread crumbs
2 tbsp
Parmesan cheese
3/4 tsp
Butter
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Baked parmesan tilapia
This recipe assumes each tilapia fillet is about 100 grams.
Preheat oven to 400 degrees F
Rinse fish in water, thaw if frozen.
Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture.
Butter the baking pan and place the fillets in the pan, crumb side up.
Bake uncovered until the fish flakes easily with a fork, or about 20 minutes.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|