590 Calorie diet and meal plan
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Example 590 calorie
diet plan
Example 590 Calorie Meal Plan
61.1g Carbs
15.9g Fat
59.7g Protein
Breakfast
176.0 Calories |
25.8g Carbs |
5.6g Fat |
8.0g Protein
1
pancake
Gluten-Free Pancakes
176.0 Calories |
25.8g Carbs |
5.6g Fat |
8.0g Protein
|
Gluten-Free Pancakes
scaled to 1 pancake
1/2 oz
Cream cheese
1/2 extra large
Egg
3/4 tsp
Honey
3/8 tsp
Cinnamon
1/3 cup
Oatmeal
|
Gluten-Free Pancakes
Blend ingredients or hand-whisk vigorosly
heat butter or cooking oil in small skillet and then pour out a a single pancake
Once small bubbles appear all over the surface, flip the pancake
Repeat steps 2 and 3 for each pancake, serve immediately
Optional: use french-toast toppings to create all kinds of combinations, also pairs well with fruit.
|
Lunch
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
265.9 Calories |
23.9g Carbs |
7.5g Fat |
28.4g Protein
1
serving
Simple Fish Chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Simple Fish Chowder
scaled to 1 serving
1 cup
Tomatoes
1 1/2 stalk, medium
Celery
1/2 tsp, ground
Oregano
1/2 tsp, ground
Basil
1 dash
Salt
1 dash
Pepper
4 oz
Cod
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
Simple Fish Chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|