520 Calorie Mediterranean diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 520 calorie mediterranean diet plan

Example 520 Calorie Mediterranean Meal Plan

26.4g Carbs 23.8g Fat 48.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein 1 serving Tofu Scramble 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein	Tofu Scramble scaled to 1 serving 1/2 block Tofu 1/2 tbsp Vegetable oil 1/2 tsp Onion powder 1/2 tbsp Dijon mustard 1/4 tsp Turmeric 1/4 tsp Salt 1/2 tbsp Reduced fat milk 1/2 dash Pepper	Tofu Scramble Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium. Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes. Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed. Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
Lunch 120.7 Calories \| 12.7g Carbs \| 6.0g Fat \| 5.6g Protein 1 serving Radishes with Hummus 120.7 Calories \| 12.7g Carbs \| 6.0g Fat \| 5.6g Protein	Radishes with Hummus scaled to 1 serving 1 cup slices Radishes 1/4 cup Hummus	Radishes with Hummus Cut radishes into rounds and eat with hummus.
Dinner 189.4 Calories \| 8.6g Carbs \| 3.4g Fat \| 29.1g Protein 1 serving Teriyaki Garlic Chicken 189.4 Calories \| 8.6g Carbs \| 3.4g Fat \| 29.1g Protein	Teriyaki Garlic Chicken scaled to 1 serving 2 1/16 tbsp Italian dressing 2 tbsp Teriyaki sauce 1/2 cloves, minced Garlic 1 breast fillet Chicken breast	Teriyaki Garlic Chicken In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine. Add the chicken breast halves; cover and marinate in the refrigerator overnight. Grill over hot coals for approximately 10 minutes on each side or until juices run clear.

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