3130 Calorie
Mediterranean diet and meal plan
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Example 3130 calorie
mediterranean diet plan
Example 3130 Calorie Mediterranean Meal Plan
163.8g Carbs
211.6g Fat
169.7g Protein
Breakfast
1025.7 Calories |
63.7g Carbs |
83.0g Fat |
19.0g Protein
2
slice
Vegan French Toast
341.6 Calories |
50.0g Carbs |
11.8g Fat |
10.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Vegan French Toast
scaled to 2 slice
1 cup
Almond milk
2 tbsp
Wheat flour
1 1/2 tsp
Sugar
1/2 tsp
Cinnamon
2 slice
Whole-wheat bread
1/2 tbsp
Vegetable oil
Pecans
99
g
Pecans
|
Vegan French Toast
1. In a bowl, mix together the nondairy milk, flour, sugar, and cinnamon to form a batter.
2. Dip bread in batter and fry in pan with a little oil until golden brown.
3. Serve and enjoy!
|
Lunch
1031.1 Calories |
65.3g Carbs |
58.9g Fat |
67.8g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Avocados
1
fruit
Avocados
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
1098.3 Calories |
34.8g Carbs |
69.7g Fat |
82.8g Protein
1
serving
Brown Sugar Salmon
302.6 Calories |
14.4g Carbs |
11.3g Fat |
34.1g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Brown Sugar Salmon
scaled to 1 serving
1/16 cup packed
Brown sugar
1/2 tbsp
Dijon mustard
1/4 tsp
Salt
1/4 tsp
Pepper
6 oz
Atlantic salmon
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
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).
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|