650 Calorie
Low-Fat diet and meal plan
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Example 650 calorie
low-fat diet plan
Example 650 Calorie Low-Fat Meal Plan
82.5g Carbs
9.1g Fat
49.4g Protein
Breakfast
174.1 Calories |
33.7g Carbs |
2.2g Fat |
6.0g Protein
1
serving
Yummy Crepes
112.5 Calories |
18.3g Carbs |
2.0g Fat |
4.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Yummy Crepes
scaled to 1 serving
2 2/3 tbsp
Wheat flour
1/16 tsp
Sugar
1/16 tsp
Salt
2 2/3 tbsp
Reduced fat milk
3/16 jumbo
Egg
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Yummy Crepes
Combine flour, sugar and salt in a bowl. Make a well in the center of the flour and add the milk and egg. Beat well to combine.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour the batter onto the griddle, using approximately 1/4 cup for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly.
Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side. Serve hot.
|
Lunch
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|
Dinner
209.6 Calories |
29.1g Carbs |
4.5g Fat |
14.8g Protein
1
bowl
Watercress Soup
89.7 Calories |
12.7g Carbs |
3.7g Fat |
2.0g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Watercress Soup
scaled to 1 bowl
1/4 medium
Onions
1/4 cloves, minced
Garlic
1/4 Potato medium
Potato
3/8 cup, chopped
Watercress
3/4 tsp
Olive oil
1/2 cube
Chicken broth bouillon
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
|
Watercress Soup
Warm a large pan on a low to medium heat with the olive oil.
Chop the onion, then add to the pan.
Leave until soft and translucent in colour (5-10 mins) then add garlic.
Peel and roughly chop potato, add to pan, stir.
Add the bouillon cubes of your choice (vegetable or chicken taste best) to 1 litre of water. Pour bouillon into pan.
When potatoes have become soft add the watercress.
After 5 mins remove from heat, cool a little, blend carefully with blender, Enjoy!
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|