2840 Calorie
Mediterranean diet and meal plan
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Example 2840 calorie
mediterranean diet plan
Example 2840 Calorie Mediterranean Meal Plan
242.2g Carbs
150.4g Fat
110.8g Protein
Breakfast
824.6 Calories |
126.0g Carbs |
28.6g Fat |
27.3g Protein
2
serving
Zucchini Hash Browns
318.7 Calories |
14.9g Carbs |
23.0g Fat |
15.8g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Zucchini Hash Browns
scaled to 2 serving
2 medium
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
1 dash
Pepper
1 dash
Salt
1 tbsp
Olive oil
1 large
Zucchini
Natural granola with raisins
82
g
Natural granola with raisins
Melons
1
melon, medium (about 5" dia)
Melons
|
Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
|
Lunch
928.5 Calories |
53.4g Carbs |
79.9g Fat |
17.6g Protein
1
serving
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Seaweed Salad
scaled to 1 serving
1/4 cup slices
Cucumber
1/4 cup strips or slices
Carrots
1/16 cup, chopped
Cabbage
1/2 tbsp
Rice wine vinegar
1 tsp
Sesame oil
1/2 tsp
Honey
1/16 tsp
Salt
2 2/3 tbsp
Seaweed
Avocados
2
fruit
Avocados
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
897.3 Calories |
62.8g Carbs |
42.0g Fat |
66.0g Protein
1
serving
Maple Glazed Salmon
308.9 Calories |
10.6g Carbs |
13.5g Fat |
34.1g Protein
1
serving
Buttered Egg Noodles
425.6 Calories |
40.8g Carbs |
25.7g Fat |
8.6g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Maple Glazed Salmon
scaled to 1 serving
1/2 tbsp
Maple syrups
1/2 tbsp
Hoisin sauce
1/2 tsp
Dijon mustard
1/8 tsp
Pepper
6 oz
Atlantic salmon
1/2 tsp
Vegetable oil
Buttered Egg Noodles
scaled to 1 serving
3/8 cup
Water
1 tbsp
Butter
1/2 cube
Chicken broth bouillon
2 oz
Egg noodles
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
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).
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|