2210 Calorie
Mediterranean diet and meal plan
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Example 2210 calorie
mediterranean diet plan
Example 2210 Calorie Mediterranean Meal Plan
147.8g Carbs
148.0g Fat
82.2g Protein
Breakfast
883.4 Calories |
37.3g Carbs |
81.0g Fat |
15.9g Protein
1
serving
High Protein Energy Balls
199.3 Calories |
23.6g Carbs |
9.8g Fat |
6.8g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
High Protein Energy Balls
scaled to 1 serving
1/16 cup, whole
Almonds
1/4 cup
Chickpeas
0 tsp
Peanut butter
2/3 tbsp
Honey
1/4 tsp
Vanilla extract
Pecans
99
g
Pecans
|
High Protein Energy Balls
Line a tray that will fit in your freezer with parchment paper. Set aside.
In a food processor, process the almonds until they are a fine crumb. Add the chickpeas and process until they are fully broken down. Next, add the peanut butter, honey, and vanilla and process until you have a smooth mixture.
Remove the blade from the processor. Roll the mixture into small balls and place on your tray. Continue until you use all the mixture; you should have around 30 balls.
Freeze for at least 20 minutes before serving.
|
Lunch
560.3 Calories |
55.3g Carbs |
30.0g Fat |
23.6g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Cheddar cheese
28
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
728.2 Calories |
55.2g Carbs |
37.0g Fat |
42.7g Protein
1
serving
Brown Sugar Salmon
302.6 Calories |
14.4g Carbs |
11.3g Fat |
34.1g Protein
1
serving
Buttered Egg Noodles
425.6 Calories |
40.8g Carbs |
25.7g Fat |
8.6g Protein
|
Brown Sugar Salmon
scaled to 1 serving
1/16 cup packed
Brown sugar
1/2 tbsp
Dijon mustard
1/4 tsp
Salt
1/4 tsp
Pepper
6 oz
Atlantic salmon
Buttered Egg Noodles
scaled to 1 serving
3/8 cup
Water
1 tbsp
Butter
1/2 cube
Chicken broth bouillon
2 oz
Egg noodles
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Buttered Egg Noodles
Bring water, 2 boullion cubes and 1/2 stick of butter to boil using med to high heat. (1 stick = 8 tablespoons).
Add egg noodles.
Cook until noodles are desired texture.
(About 6-8 minutes) During last minute of cooking add remaining 1/2 stick of butter.
(You may add additional butter if desired. Also you may use 1 can of chicken broth instead of bullion. I suggest using bullion).
|