500 Calorie
Mediterranean diet and meal plan
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Example 500 calorie
mediterranean diet plan
Example 500 Calorie Mediterranean Meal Plan
55.9g Carbs
25.0g Fat
18.6g Protein
Breakfast
205.9 Calories |
27.7g Carbs |
7.7g Fat |
9.3g Protein
1
waffle
Savory Cheese Chive Waffles
111.3 Calories |
2.6g Carbs |
7.4g Fat |
8.8g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Savory Cheese Chive Waffles
scaled to 1 waffle
3/16 cup chopped,
Cauliflower
3/16 cup, shredded
Mozzarella cheese
1/16 cup, grated
Parmesan cheese
1/3 medium
Egg
3/16 tsp
Garlic powder
3/16 tsp
Onion powder
1/16 tsp
Pepper
3/16 tbsp chopped
Chives
1/8 tsp
Parsley
3/16 piece
Sun-dried tomatoes
Apples
1
medium (3" dia)
Apples
|
Savory Cheese Chive Waffles
Heat waffle maker until ready. Chop cauliflower in food processor until "riced" (rice-sized pieces). Can use a hand grater to do this as well, alternatively. Combine with other ingredients and mix well to make a "batter". Add scant 1/4 cups filled with batter on the griddle. Set the timer for 4-6 minutes, peeking after minute four. If the waffle maker sticks, let cook slightly longer. Remove once cooked. allow to cool on a plate. Refrigerate remaining.
|
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
162.8 Calories |
12.2g Carbs |
11.0g Fat |
3.3g Protein
1
serving
Crab Salad
162.8 Calories |
12.2g Carbs |
11.0g Fat |
3.3g Protein
|
Crab Salad
scaled to 1 serving
1/16 large
Red bell pepper
1/8 large
Onions
3/8 tbsp
Butter
2 tbsp
Light mayonnaise
1 1/2 oz
Crabmeat
|
Crab Salad
In a medium skillet, saute the green pepper and onion in the butter for 3 minutes, or until vegetables are tender.
Stir in imitation crabmeat, and saute for another 3 minutes. Remove from heat, and put mixture into a medium bowl. Stir in mayonnaise. May be served warm or cold.
|