2800 Calorie
Mediterranean diet and meal plan
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Example 2800 calorie
mediterranean diet plan
Example 2800 Calorie Mediterranean Meal Plan
250.9g Carbs
96.5g Fat
222.4g Protein
Breakfast
953.6 Calories |
98.7g Carbs |
37.2g Fat |
62.7g Protein
2
pita
Breakfast pita pizza
869.2 Calories |
77.3g Carbs |
36.7g Fat |
61.6g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Breakfast pita pizza
scaled to 2 pita
2 pita, large
Pita bread
1 cup, diced
Mozzarella cheese
1 cup
Spinach
2 extra large
Egg
1 dash
Salt
1 dash
Pepper
1/4 tsp, ground
Oregano
3/4 tsp
Cayenne pepper
1 tbsp
Parmesan cheese
Blueberries
148
g
Blueberries
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
837.7 Calories |
50.6g Carbs |
22.0g Fat |
107.5g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
960.0 Calories |
101.6g Carbs |
37.4g Fat |
52.2g Protein
2
serving
Chicken and Pepper Stir Fry
960.0 Calories |
101.6g Carbs |
37.4g Fat |
52.2g Protein
|
Chicken and Pepper Stir Fry
scaled to 2 serving
1 tbsp
Soy sauce
2/3 tbsp
Ketchup
1 tsp
Ginger
1/3 cloves, minced
Garlic
2 2/3 thigh, bone removed
Chicken thigh
2/3 tbsp
Vegetable oil
2 large
Scallions
1/3 large
Red bell pepper
2 cup
Brown rice
|
Chicken and Pepper Stir Fry
Mix soy sauce, ketchup, ginger and garlic in re-sealable heavy-duty plastic bag. Add chicken; seal bag and turn to coat with marinade. Let stand 15 minutes.
Heat 1 tablespoon of the oil in 10-inch skillet or wok over medium-high heat. Add green onions and bell peppers; stir-fry until crisp-tender. Remove from skillet.
Heat the remaining 1 tablespoon oil in skillet. Add chicken; stir-fry 4 to 5 minutes or until no longer pink in center. Stir in bell pepper mixture. Serve over noodles or rice.
NOTE: Have chicken thighs slightly frozen to ease in skinning and deboning.
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