1020 Calorie
Low-Fat diet and meal plan
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Example 1020 calorie
low-fat diet plan
Sunday's Diet Plan
994.4 Calories
119.1g Carbs
13.6g Fat
107.8g Protein
|
Breakfast
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
1
Bowl
Breakfast Parfait
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
|
Breakfast Parfait
scaled to 1 Bowl
|
Breakfast Parfait
Mix in bowl.
|
|
Lunch
317.5 Calories |
19.3g Carbs |
3.9g Fat |
51.2g Protein
1
serving
Simple fish chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Simple fish chowder
scaled to 1 serving
Cottage Cheese with Radishes
scaled to 1 serving
|
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.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
|
Dinner
343.6 Calories |
55.9g Carbs |
3.2g Fat |
29.1g Protein
1
serving
Cumin Lentils in Endive Leaves
306.7 Calories |
48.8g Carbs |
2.8g Fat |
27.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Cumin Lentils in Endive Leaves
scaled to 1 serving
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Cumin Lentils in Endive Leaves
Drain canned lentils, rinse and let drain well. Set aside.
Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy!
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