520 Calorie
Low-Fat diet and meal plan
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Example 520 calorie
low-fat diet plan
Example 520 Calorie Low-Fat Meal Plan
64.9g Carbs
9.8g Fat
48.2g Protein
Breakfast
209.2 Calories |
38.4g Carbs |
1.0g Fat |
14.5g Protein
1
muffin
Sweet Potato Muffins
114.6 Calories |
13.2g Carbs |
0.7g Fat |
14.0g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Sweet Potato Muffins
scaled to 1 muffin
1/4 medium
Sweet potato
1 tbsp
Oatmeal
15 grams
Whey protein powder
3/8 tsp
Maple syrups
1/2 tbsp
Egg white
1/16 tsp
Cinnamon
1/16 tsp
Vanilla extract
1/8 tsp
Baking powder
Apples
1
medium (3" dia)
Apples
|
Sweet Potato Muffins
Preheat the oven to 350F.
Wash sweet potatoes and piece several times with a fork. Place on microwavable plate and microwave for 5-8 minutes, carefully flipping halfway through.
In a blender or food processor, add all of the ingredients. Blend until smooth.
Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture (each cup should only be 3/4 full). Bake for about 20 minutes or until cooked. The tops should be golden and a toothpick inserted into the middle should come out clean. Let them sit for a few minutes before removing from the pan.
|
Lunch
147.1 Calories |
20.9g Carbs |
4.4g Fat |
7.4g Protein
1
serving
Fresh Pea Soup
147.1 Calories |
20.9g Carbs |
4.4g Fat |
7.4g Protein
|
Fresh Pea Soup
scaled to 1 serving
1/4 dash
Pepper
1/4 dash
Salt
3/4 tsp
Vegetable oil
1/2 clove
Garlic
3/4 cup
Peas
3/8 cup, chopped
Onions
1/4 cup
Spinach
3/4 cup
Chicken broth
|
Fresh Pea Soup
In a hot saucepan, coat with oil and brown onions and then garlic, about 5 minutes.
Season with salt and pepper.
Add chicken stock and bring to a boil.
Add the peas and cook until soft, about 5 to 8 minutes, check often. Do not overcook or they will darken.
During the last minute, add the spinach.
Immediately blend using a hand blender and when pureed, check for seasoning.
Soup will be a bit thick which is fine but for better texture strain or use a food mill. This last step is optional.
You can add a drizzle of basil oil to make this extra fancy. Serve with seared scallops for quick summer meal.
|
Dinner
172.5 Calories |
5.6g Carbs |
4.4g Fat |
26.3g Protein
1
serving
Easy Teriyaki Chops
172.5 Calories |
5.6g Carbs |
4.4g Fat |
26.3g Protein
|
Easy Teriyaki Chops
scaled to 1 serving
1 tbsp
Soy sauce
1/2 tbsp
Red wine vinegar
1/2 tsp
Honey
1/2 tsp
Garlic powder
1 chop, excluding refuse
Pork sirloin (chops or roasts)
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
|