640 Calorie diet and meal plan
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Example 640 calorie
diet plan
Example 640 Calorie Meal Plan
93.9g Carbs
22.3g Fat
31.2g Protein
Breakfast
273.4 Calories |
52.4g Carbs |
1.4g Fat |
15.6g Protein
2
pancakes
Oatmeal banana pancakes
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal banana pancakes
scaled to 2 pancakes
1/2 medium
Banana
1/2 tsp
Baking powder
1/2 spray
Pam cooking spray
3/8 cup
Egg white
3/4 tsp
Vanilla extract
3/8 cup
Oatmeal
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
|
Lunch
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
180.3 Calories |
32.2g Carbs |
3.6g Fat |
7.5g Protein
1
serving
Mushroom Burgers
65.2 Calories |
9.6g Carbs |
1.5g Fat |
4.6g Protein
1
serving
Peachy Mint Shake
115.1 Calories |
22.6g Carbs |
2.1g Fat |
2.9g Protein
|
Mushroom Burgers
scaled to 1 serving
1 tsp
Oyster sauce
3/16 large
Onions
3/16 lb
Mushrooms
1/3 slice
White bread
3/16 dash
Salt
3/16 dash
Pepper
3/16 extra large
Egg
Peachy Mint Shake
scaled to 1 serving
1/4 cup
Water
3/4 cup slices
Peaches
1/4 cup
Vanilla ice cream
1 1/2 tbsp
Peppermint
|
Mushroom Burgers
Cut mushroom into even slices. Mince onion. Finely dice white bread.
Coat a large skillet with cooking spray, and place over medium heat. Add mushrooms and onions; cook and stir for about 4 minutes, just until mushrooms begin to give up their juices. Stir in bread cubes and oyster sauce; cook and stir 1 minute. Remove mixture from pan, and set mixture aside to cool. Wipe pan clean.
Beat egg, and mix into mushroom mixture. Season to taste with salt and pepper.
Coat skillet with cooking spray, and place over medium heat. Spoon mixture into skillet in 6 equal amounts. Brown one side, flip over, and brown other side. Serve.
Peachy Mint Shake
Any type of mint will work, and 5 peaches is about 3 cups of sliced peaches. In a small saucepan, bring the water and the mint leaves to a boil. Turn off the heat, cover, and let the mint leaves steep for 5 minutes. Let the mint water cool to room temperature.
Place the mint water (including leaves) peaches, ice cream and 1 cup of ice cubes in a blender and puree until smooth. Serve immediately in chilled glasses and garnish with a slice of peach and a sprig of mint.
|