540 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 540 calorie mediterranean diet plan

Example 540 Calorie Mediterranean Meal Plan

53.9g Carbs 18.7g Fat 38.5g Protein

Meal Summary	Ingredients	Directions
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 1/2 tsp Vanilla extract 2 tbsp Wheat flour 1/2 tsp Sugar 1/16 tsp Salt 7/16 tbsp Butter 2 tbsp Reduced fat milk 1/4 large yolk Egg yolk	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 1/2 medium Scallions 2/3 tbsp Parsley 1 tsp Olive oil 3/16 dash Salt 3/16 dash Pepper 3/16 cup, sliced Red bell pepper 2/3 cup Kidney beans 3/16 stalks, large Celery 3/16 cup Red pepper relish 1/2 tsp Vinegar	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 3 oz Tuna 2 2/3 tbsp Oatmeal 1 tbsp chopped Onions 1/8 tsp Garlic powder 14 grams Mozzarella cheese 1/2 extra large Egg	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 patties by spooning equal amounts 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 cheese and serve.

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