560 Calorie
Mediterranean diet and meal plan
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Example 560 calorie
mediterranean diet plan
Example 560 Calorie Mediterranean Meal Plan
40.3g Carbs
32.4g Fat
32.2g Protein
Breakfast
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
1
serving
Zucchini Hash
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
|
Zucchini Hash
scaled to 1 serving
4 tbsp chopped
Onions
1 cup, chopped
Zucchini
1 dash
Salt
1 dash
Pepper
1 spray
Pam cooking spray
2 extra large
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
|
Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
|
Lunch
206.7 Calories |
6.8g Carbs |
16.6g Fat |
8.1g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Cheddar cheese
28
g
Cheddar cheese
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
147.1 Calories |
20.9g Carbs |
4.4g Fat |
7.4g Protein
1
serving
Fresh Pea Soup
147.1 Calories |
20.9g Carbs |
4.4g Fat |
7.4g Protein
|
Fresh Pea Soup
scaled to 1 serving
1/4 dash
Pepper
1/4 dash
Salt
3/4 tsp
Vegetable oil
1/2 clove
Garlic
3/4 cup
Peas
3/8 cup, chopped
Onions
1/4 cup
Spinach
3/4 cup
Chicken broth
|
Fresh Pea Soup
In a hot saucepan, coat with oil and brown onions and then garlic, about 5 minutes.
Season with salt and pepper.
Add chicken stock and bring to a boil.
Add the peas and cook until soft, about 5 to 8 minutes, check often. Do not overcook or they will darken.
During the last minute, add the spinach.
Immediately blend using a hand blender and when pureed, check for seasoning.
Soup will be a bit thick which is fine but for better texture strain or use a food mill. This last step is optional.
You can add a drizzle of basil oil to make this extra fancy. Serve with seared scallops for quick summer meal.
|