1540 Calorie
Low-Fat diet and meal plan
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Example 1540 calorie
low-fat diet plan
Example 1540 Calorie Low-Fat Meal Plan
178.6g Carbs
29.2g Fat
129.8g Protein
Breakfast
443.1 Calories |
54.7g Carbs |
4.3g Fat |
45.3g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
1/2 cup
Oatmeal
1/2 cup,
Cottage cheese
1 tsp
Vanilla extract
4 large
Egg white
Nonfat yogurt
245
g
Nonfat yogurt
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
534.5 Calories |
41.4g Carbs |
15.5g Fat |
58.0g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
487.5 Calories |
82.5g Carbs |
9.4g Fat |
26.4g Protein
1
serving
Greek Pasta with Tomatoes and White Beans
427.7 Calories |
77.0g Carbs |
5.6g Fat |
23.2g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Greek Pasta with Tomatoes and White Beans
scaled to 1 serving
1/4 package
Spinach
2 oz
Whole wheat pasta
1/2 can
Tomatoes
1/2 cup
White beans
1/8 cup, crumbled
Feta cheese
Fried Broccoli
scaled to 1 serving
1/4 package
Broccoli
3/4 tsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/4 tsp
Salt
|
Greek Pasta with Tomatoes and White Beans
Wash & chop spinach. Dice tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of boiling salted water until al dente.
Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
|