3340 Calorie
Mediterranean diet and meal plan
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Example 3340 calorie
mediterranean diet plan
Example 3340 Calorie Mediterranean Meal Plan
205.5g Carbs
198.4g Fat
197.3g Protein
Breakfast
1129.4 Calories |
67.4g Carbs |
67.0g Fat |
68.3g Protein
2
Omlette
Asparagus and Cashew Omelet
659.6 Calories |
15.9g Carbs |
47.7g Fat |
44.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
|
Asparagus and Cashew Omelet
scaled to 2 Omlette
1 oz
Cashew nuts
3 extra large
Egg
1 tbsp
Water
1/2 cup
Parmesan cheese
1/2 tbsp
Parsley
1/2 dash
Salt
1/2 dash
Pepper
1/2 tsp
Olive oil
1/2 tbsp
Butter
113 1/2 grams
Asparagus
Oranges
1
fruit (2-5/8" dia)
Oranges
Brie cheese on bread
scaled to 2 serving
2 slice large
Multi-grain bread
2 oz
Brie cheese
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
1151.9 Calories |
70.0g Carbs |
78.5g Fat |
57.0g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Avocados
2
fruit
Avocados
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
1046.9 Calories |
68.2g Carbs |
52.8g Fat |
72.0g Protein
2
serving
Easy Garlic Chicken
450.3 Calories |
3.2g Carbs |
23.5g Fat |
53.9g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Easy Garlic Chicken
scaled to 2 serving
1 1/2 tbsp
Butter
2 half breast
Chicken breast
1 tsp
Garlic powder
1/2 tsp
Salt
1/2 tsp
Onion powder
Granola
122
g
Granola
|
Easy Garlic Chicken
Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
|