2710 Calorie
Mediterranean diet and meal plan
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Example 2710 calorie
mediterranean diet plan
Example 2710 Calorie Mediterranean Meal Plan
214.4g Carbs
104.0g Fat
234.0g Protein
Breakfast
854.0 Calories |
80.7g Carbs |
44.1g Fat |
37.3g Protein
2
serving
Egyptian Feta Cheese Omelet Roll
489.8 Calories |
3.5g Carbs |
39.2g Fat |
29.4g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 2 serving
4 large
Egg
1/2 tsp
Pepper
1 oz
Feta cheese
1 tsp
Reduced fat milk
1 tbsp
Vegetable oil
Natural granola with raisins
82
g
Natural granola with raisins
Strawberries
144
g
Strawberries
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
|
Lunch
931.9 Calories |
37.7g Carbs |
36.0g Fat |
120.1g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Avocados
1
fruit
Avocados
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
932.5 Calories |
96.0g Carbs |
23.9g Fat |
76.6g Protein
2
breast
Spicy Chicken with Rice and beans
932.5 Calories |
96.0g Carbs |
23.9g Fat |
76.6g 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
|
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.
|