1520 Calorie
Low-Fat diet and meal plan
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Example 1520 calorie
low-fat diet plan
Example 1520 Calorie Low-Fat Meal Plan
183.5g Carbs
35.3g Fat
110.3g Protein
Breakfast
503.0 Calories |
47.0g Carbs |
19.2g Fat |
34.1g Protein
1
sandwich
Egg Salad Sandwich
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Egg Salad Sandwich
scaled to 1 sandwich
2 large
Egg
2 tbsp
Light mayonnaise
2 tsp
Dijon mustard
1 dash
Salt
1 dash
Pepper
2 slice
Whole-wheat bread
Nonfat yogurt
245
g
Nonfat yogurt
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
476.0 Calories |
57.0g Carbs |
12.2g Fat |
38.4g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
494.6 Calories |
79.4g Carbs |
3.9g Fat |
37.8g Protein
1
serving
Penne Pasta with Cannellini Beans and Escarole
279.8 Calories |
59.6g Carbs |
1.5g Fat |
9.2g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Penne Pasta with Cannellini Beans and Escarole
scaled to 1 serving
1/8 dash
Salt
1/8 head
Endive
1/8 can
Tomatoes
1/8 dash
Pepper
54 15/16 grams
White beans
2 oz
Pasta
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Penne Pasta with Cannellini Beans and Escarole
Chop the endive/escarole. Dice tomatoes.
Bring a large pot of lightly salted water to a boil, and cook the penne pasta 8 to 10 minutes or until al dente; drain.
In a skillet over medium heat, cook and stir the escarole, cannellini beans and liquid, and diced tomatoes with garlic and onion until heated through. Season with salt and pepper. Toss with the cooked pasta to serve.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|