2440 Calorie
Mediterranean diet and meal plan
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Example 2440 calorie
mediterranean diet plan
Example 2440 Calorie Mediterranean Meal Plan
126.1g Carbs
154.7g Fat
143.4g Protein
Breakfast
804.8 Calories |
35.6g Carbs |
47.6g Fat |
56.6g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Basic scrambled eggs
scaled to 2 serving
6 large
Egg
1 tbsp
Butter
1 tbsp chopped
Chives
1 tbsp, ground
Tarragon
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
795.8 Calories |
51.1g Carbs |
68.4g Fat |
9.9g Protein
2
serving
Seaweed Salad
152.6 Calories |
16.8g Carbs |
9.5g Fat |
1.9g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
|
Seaweed Salad
scaled to 2 serving
1/2 cup slices
Cucumber
1/2 cup strips or slices
Carrots
3/16 cup, chopped
Cabbage
1 tbsp
Rice wine vinegar
2/3 tbsp
Sesame oil
0 tsp
Honey
3/16 tsp
Salt
1/3 cup
Seaweed
Avocados
2
fruit
Avocados
|
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
|
Dinner
814.2 Calories |
39.4g Carbs |
38.7g Fat |
76.8g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Brown Sugar Salmon
scaled to 2 serving
1/8 cup packed
Brown sugar
1 tbsp
Dijon mustard
1/2 tsp
Salt
1/2 tsp
Pepper
12 oz
Atlantic salmon
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|