1290 Calorie diet and meal plan
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Example 1290 calorie
diet plan
Example 1290 Calorie Meal Plan
121.6g Carbs
49.3g Fat
92.4g Protein
Breakfast
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
392.9 Calories |
41.1g Carbs |
8.4g Fat |
38.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
439.6 Calories |
12.6g Carbs |
29.8g Fat |
31.8g Protein
1
bowl
Easy Lamb Saag
439.6 Calories |
12.6g Carbs |
29.8g Fat |
31.8g Protein
|
Easy Lamb Saag
scaled to 1 bowl
4 1/2 oz
Lamb shoulder
1/4 medium
Onions
1/2 tbsp
Curry paste
1/4 can
Tomatoes
1/2 cup
Spinach
2 oz
Nonfat greek yogurt
1/4 tsp
Vegetable oil
|
Easy Lamb Saag
Cut the lamb into cubes and chop the onion. Heat the oil in a heavy-based saucepan.
Cook the meat together with the onion until browned. Add the curry paste and tomatoes and simmer for 10 minutes.
Add the spinach and stir until wilted. Mix in the yoghurt (use unsweetened) and serve with rice.
|