960 Calorie diet and meal plan
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Example 960 calorie
diet plan
Example 960 Calorie Meal Plan
88.4g Carbs
40.2g Fat
48.5g Protein
Breakfast
209.2 Calories |
44.1g Carbs |
1.9g Fat |
8.2g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 1 serving
1 large
Egg white
1/4 tsp
Cinnamon
1/8 tsp
Nutmeg
1/2 dash
Salt
1/8 tsp
Baking powder
1 1/2 fl oz
Reduced fat milk
1/4 tsp
Sugar
1/4 cup
Oatmeal
Apples
1
medium (3" dia)
Apples
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
|
Lunch
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g 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 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.
|
Dinner
339.3 Calories |
33.0g Carbs |
21.0g Fat |
6.9g Protein
1
serving
Shiitake and Scallion Ramen
339.3 Calories |
33.0g Carbs |
21.0g Fat |
6.9g Protein
|
Shiitake and Scallion Ramen
scaled to 1 serving
4 mushroom
Mushrooms
1/2 package
Ramen noodle soup
1/4 cup, chopped
Scallions
1/2 tbsp
Vegetable oil
1/2 tbsp
Butter
1/8 tsp
Crushed red pepper flakes
1/2 dash
Pepper
1/2 tsp
Soy sauce
1/8 tsp
Sesame seeds
|
Shiitake and Scallion Ramen
Soak the ramen noodles in a bowl of warm water for at least 5 minutes to soften them; drain.
Heat the oil in a skillet or wok over medium-high heat. Slice shiitakes and add to pan along with the flavoring packet from the ramen noodles and whites of green onions and stir-fry until the mushrooms begin to take on a golden brown color. Season with pepper; remove from the pan to a plate.
To the skillet or wok add the butter and the noodles; toss for 1 minute. Add the shiitake mushrooms and toss again for another minute, adding greens on scallions, pinch of red pepper flakes, additional black pepper, and a pinch of black sesame seeds (if using). Serve.
|