540 Calorie
Mediterranean diet and meal plan
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Example 540 calorie
mediterranean diet plan
Sunday's Diet Plan
533.5 Calories
53.9g Carbs
18.7g Fat
38.5g Protein
Breakfast
136.7 Calories |
14.8g Carbs |
6.9g Fat |
3.7g Protein
1
serving
Vanilla Crepes
136.7 Calories |
14.8g Carbs |
6.9g Fat |
3.7g Protein
|
Vanilla Crepes
scaled to 1 serving
|
Vanilla Crepes
In a large bowl, mix together the milk, egg yolks and vanilla. Stir in the flour, sugar, salt and melted butter until well blended.
Heat a crepe pan over medium heat until hot. Coat with vegetable oil or cooking spray. Pour about 1/4 cup of batter into the pan and tip to spread the batter to the edges. When bubbles form on the top and the edges are dry, flip over and cook until lightly browned on the other side and edges are golden. Repeat with remaining batter.
Fill crepes with your favorite fruit, cream, caramel or even ice cream or cheese to serve.
|
Lunch
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
|
Red bean salad
scaled to 1 cup
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
|
Dinner
198.6 Calories |
11.5g Carbs |
6.1g Fat |
25.3g Protein
1
patty
Tuna Melt Patties
198.6 Calories |
11.5g Carbs |
6.1g Fat |
25.3g Protein
|
Tuna Melt Patties
scaled to 1 patty
|
Tuna Melt Patties
Mix all ingredients except cheese together in a small bowl. .
Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray.
Make two small patties by spooning a ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
Cook until both sides are brown.
Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice
|