3470 Calorie
Mediterranean diet and meal plan
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Example 3470 calorie
mediterranean diet plan
Example 3470 Calorie Mediterranean Meal Plan
316.0g Carbs
154.7g Fat
219.5g Protein
Breakfast
1112.2 Calories |
143.2g Carbs |
37.0g Fat |
69.4g Protein
2
serving
Pumpkin Spread with Toasted Pita
744.6 Calories |
104.4g Carbs |
34.7g Fat |
19.4g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 2 serving
1 cup
Pumpkin
4 tbsp
Sesame butter
1 tsp
Cinnamon
2 tbsp
Honey
1 pita, large
Pita bread
Blueberries
148
g
Blueberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
1168.0 Calories |
66.8g Carbs |
44.2g Fat |
126.3g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
|
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.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1176.8 Calories |
106.0g Carbs |
73.5g Fat |
23.8g Protein
2
serving
Crab Salad
325.6 Calories |
24.4g Carbs |
22.1g Fat |
6.6g Protein
2
serving
Buttered Egg Noodles
851.2 Calories |
81.6g Carbs |
51.4g Fat |
17.2g Protein
|
Crab Salad
scaled to 2 serving
1/8 large
Red bell pepper
1/4 large
Onions
3/4 tbsp
Butter
1/4 cup
Light mayonnaise
3 oz
Crabmeat
Buttered Egg Noodles
scaled to 2 serving
3/4 cup
Water
4 tbsp
Butter
1 cube
Chicken broth bouillon
4 oz
Egg noodles
|
Crab Salad
In a medium skillet, saute the green pepper and onion in the butter for 3 minutes, or until vegetables are tender.
Stir in imitation crabmeat, and saute for another 3 minutes. Remove from heat, and put mixture into a medium bowl. Stir in mayonnaise. May be served warm or cold.
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).
|