1450 Calorie
Low-Fat diet and meal plan
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Example 1450 calorie
low-fat diet plan
Example 1450 Calorie Low-Fat Meal Plan
152.5g Carbs
34.3g Fat
128.0g Protein
Breakfast
463.2 Calories |
58.6g Carbs |
10.0g Fat |
36.8g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Blueberries
148
g
Blueberries
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
461.6 Calories |
27.7g Carbs |
18.0g Fat |
46.2g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|
Dinner
484.9 Calories |
66.2g Carbs |
6.3g Fat |
45.0g Protein
1
serving
Penne With Pinto Beans
295.0 Calories |
53.6g Carbs |
3.8g Fat |
16.3g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Penne With Pinto Beans
scaled to 1 serving
0.4 can
Tomatoes
0.2 package
Spinach
1.6 tbsp
Parmesan cheese
1.6 oz
Whole wheat pasta
0.4 cup
Pinto beans
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Penne With Pinto Beans
Cook pasta according to package directions (any type will work, but penne is ideal).
In large saucepan, combine the tomatoes and beans, and bring to a boil.
Reduce heat and simmer uncovered for 10 minutes.
Add spinach, cook and stir for 2 minutes, or until spinach is wilted.
Drain pasta, top with the tomato mixture. Sprinkle with cheese.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|