530 Calorie diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 530 calorie
diet plan
Example 530 Calorie Meal Plan
68.2g Carbs
28.5g Fat
17.6g Protein
Breakfast
164.8 Calories |
27.3g Carbs |
5.6g Fat |
3.8g Protein
1
serving
Banana Pecan Cornmeal Pancakes
118.7 Calories |
16.3g Carbs |
5.2g Fat |
2.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Banana Pecan Cornmeal Pancakes
scaled to 1 serving
1.2 tbsp
Reduced fat milk
1/16 tsp
Salt
9/16 tbsp
Cornmeal
0.1 medium
Banana
5/16 tsp
Maple syrups
0.3 tsp
Baking powder
0.3 tsp
Sugar
1/16 cup, chopped
Pecans
15/16 tbsp
Wheat flour
0.3 tsp
Vegetable oil
0.1 extra large
Egg
Strawberries
144
g
Strawberries
|
Banana Pecan Cornmeal Pancakes
PREPARATION: Chop pecans.
Chop banana and in a blender blend with all remaining pancake ingredients except pecans and oil. Transfer batter to a bowl and stir in pecans.
Heat a griddle over moderate heat until hot enough to make a drop of water scatter over surface and brush with oil. Working in batches, drop scant 1/4-cup measures of batter onto griddle to form pancakes about 4 inches in diameter and cook until bubbles appear on surface and undersides are golden brown, about 1 minute. Flip pancakes with a metal spatula and cook until undersides are golden brown and pancakes are cooked through, about 1 minute.
Serve pancakes with syrup.
|
Lunch
197.4 Calories |
15.6g Carbs |
14.5g Fat |
6.4g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
|
Dinner
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
1
serving
Watermelon, Feta, & Mint Salad
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
|
Watermelon, Feta, & Mint Salad
scaled to 1 serving
2 cup, balls
Watermelon
1/4 cup, crumbled
Feta cheese
1 tbsp
Spearmint
|
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
|