2940 Calorie
Mediterranean diet and meal plan
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Example 2940 calorie
mediterranean diet plan
Example 2940 Calorie Mediterranean Meal Plan
287.2g Carbs
153.3g Fat
126.6g Protein
Breakfast
1046.0 Calories |
129.5g Carbs |
40.9g Fat |
50.5g Protein
2
Serving
Southwestern Eggs
511.5 Calories |
6.3g Carbs |
36.5g Fat |
37.8g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Southwestern Eggs
scaled to 2 Serving
2 spray
Pam cooking spray
4 large
Egg
2 tbsp
Salsa
2 oz
Mexican cheese
Natural granola with raisins
41
g
Natural granola with raisins
Melons
2
melon, medium (about 5" dia)
Melons
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
2
serving
Tomato & Basil Salad
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
|
Tomato & Basil Salad
scaled to 2 serving
5 tomato
Roma tomatoes
5 tbsp, chopped
Basil
1 cup, chopped
Onions
1 cup, diced
Mozzarella cheese
4 tsp
Balsamic vinegar
4 tbsp
Olive oil
1 dash
Pepper
1 dash
Salt
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
|
Dinner
941.8 Calories |
123.1g Carbs |
36.5g Fat |
39.2g Protein
2
serving
Lima Bean Pasta
941.8 Calories |
123.1g Carbs |
36.5g Fat |
39.2g Protein
|
Lima Bean Pasta
scaled to 2 serving
1/2 tsp, leaves
Tarragon
1/16 tsp
Salt
4 oz
Whole wheat pasta
1 cloves, minced
Garlic
2 tbsp
Olive oil
1 cup
Lima beans
1/4 cup, grated
Parmesan cheese
|
Lima Bean Pasta
Drain and rinse lima beans. Crush garlic.
Bring a large pot of lightly salted water to a boil. Place rotini pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain.
Heat the olive oil in a skillet over medium-high heat. Place lima beans in skillet. Season with garlic, tarragon, and salt. Cook and stir until heated through. Toss with cooked rotini and top with Parmesan cheese to serve.
|