Mediterranean Diet 101

2200 Calories a Day Diet Meal Plan

2200 calories a day meal plan provides plenty of space for great tasting meals, including a Post Workout Meal (PWM) shake after a workout.

canned sardine recipes 3

Meal plan is given in the following table:

Time Meal/Food Amount Protein Carbs Fats Fibers
07:00 Canned Sardines - 24g 44g 14g 12g
10:00 Salami and Cheese Sandwich - 30g 30g 5g 6g
13:00 Mussels with Pasta - 47g 60g 22g 12g
18:00 Optimum Nutrition 100% Whey Gold Standard 50g 40g 5g 2g 0g
 Fast Carbs 25g 0g 25g 0g 0g
19:00   Rice 50g 4g 40g 0g 1g
Boiled Hake Fillets 200g 34g 0g 1g 0g
21:00  Broccoli 200g 5g 14g 1g 5g
 Cottage Cheese 200g 24g 5g 6g 0g
Total:   210g 225g 50g 36g
   Calories (kcal): 840 kcal  900 kcal  450 kcal -

Most of the calories come from proteins and carbs, while around 20% of calories come from fats. Fiber content is around 36g, which is more than enough for healthy digestion.

Breakfast: simple and fast canned sardines. Fresh are better, but canned sardines are so simple to prepare.

Snack: use only low fat salami and good cottage or similar cheese. There are many salamis on the market and most of them are filled with useless soy and saturated fats - stay away from such products.

Lunch: mussels with pasta provide plenty of protein and carbs (energy!) for gym or any similar workout.

17:00 Gym Workout

18:00 Post Workout Meal (PWM) shake consisting of 50g of ON 100% Whey Gold Standard protein and 25g of fast carbs (dextrose, for example). PWM shakes help the body to recover and regenerate after workouts, so it is taken even on the Mediterranean Diet. PWM shakes also provoke insulin, so if you have any issues with insulin, diabetes, sugar levels or anything similar, don't take PWM shakes until you consult your doctor.

19:00 Rice and boiled hake fillets continue help with recovery and regeneration, providing another meal which digests relatively fast - not so fast like PWM shake, but much faster than dinner.

Dinner is last meal of the day and it is combination of boiled or steamed broccoli with slow digesting low fat or cottage cheese.

Go to Top