540 Calorie diet and meal plan
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Example 540 calorie
diet plan
Example 540 Calorie Meal Plan
59.3g Carbs
16.8g Fat
42.7g Protein
Breakfast
208.4 Calories |
33.7g Carbs |
4.0g Fat |
9.6g Protein
2
crepes
Strawberry Crepes
208.4 Calories |
33.7g Carbs |
4.0g Fat |
9.6g Protein
|
Strawberry Crepes
scaled to 2 crepes
1 1/3 tbsp
Wheat flour
1/3 extra large
Egg
2 2/3 tbsp
Wheat flour
1/4 cup
Reduced fat milk
3/16 tsp
Vanilla extract
1/8 cup
Vanilla yogurt
1/4 cup, sliced
Strawberries
|
Strawberry Crepes
In a large bowl, whisk together eggs and flour (combine both type of flour). Gradually add in milk and vanilla, stirring to combine.
Lightly coat a 6-7 inch nonstick pan with cooking spray and place over medium heat.
Pour 3T of batter per crepe onto the frying pan. Tilt the pan until the bottom is coated evenly.
Cook for 30 seconds until the bottom is lightly browned. Flip and cook for another 30 seconds.
Fill each crepe with 1 T yogurt and 2 T strawberries. Roll and serve.
|
Lunch
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
208.8 Calories |
9.6g Carbs |
6.5g Fat |
27.1g Protein
1
serving
Peachy Keen Chicken
208.8 Calories |
9.6g Carbs |
6.5g Fat |
27.1g Protein
|
Peachy Keen Chicken
scaled to 1 serving
1/2 cup, halves or slices
Peaches
3/8 tsp
Honey
1 half breast
Chicken breast
3/4 tsp
Olive oil
1/4 dash
Pepper
1/4 dash
Salt
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
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