2220 Calorie
Mediterranean diet and meal plan
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Example 2220 calorie
mediterranean diet plan
Example 2220 Calorie Mediterranean Meal Plan
204.2g Carbs
115.0g Fat
113.7g Protein
Breakfast
708.8 Calories |
69.6g Carbs |
24.3g Fat |
51.5g Protein
1
serving
German French Toast
434.4 Calories |
32.0g Carbs |
23.4g Fat |
23.4g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
German French Toast
scaled to 1 serving
1/4 tsp
Butter
1/2 jumbo
Egg
2 tbsp
Reduced fat milk
2 slice, large
White bread
2 slice
Muenster cheese
Nonfat yogurt
490
g
Nonfat yogurt
|
German French Toast
Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
|
Lunch
846.3 Calories |
37.5g Carbs |
67.3g Fat |
35.0g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Avocados
2
fruit
Avocados
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
|
Dinner
695.6 Calories |
97.1g Carbs |
23.3g Fat |
27.2g Protein
1
serving
Noodles with Spicy Peanut Sauce
695.6 Calories |
97.1g Carbs |
23.3g Fat |
27.2g Protein
|
Noodles with Spicy Peanut Sauce
scaled to 1 serving
4 oz
Spaghetti
2.7 tbsp
Peanut butter
1 tbsp
Soy sauce
1/16 tsp
Crushed red pepper flakes
1/4 tsp
Honey
1/2 tbsp
Vinegar
1/2 cloves, minced
Garlic
1/16 tsp
Pepper
|
Noodles with Spicy Peanut Sauce
Cook pasta according to directions.
Put all of the other ingredients except red pepper flakes in a heat-safe bowl.
When the pasta is done, set 3/4 cup of the cooking water aside and drain the pasta.
Slowly stream the cooking water into the heat-safe bowl while whisking until you've achieved a smooth sauce.
Toss the pasta with the sauce and then serve into 4 individual bowls. Top with red pepper flakes if desired.
|