1650 Calorie
Low-Fat diet and meal plan
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Example 1650 calorie
low-fat diet plan
Example 1650 Calorie Low-Fat Meal Plan
175.8g Carbs
36.2g Fat
148.0g Protein
Breakfast
427.4 Calories |
43.6g Carbs |
18.9g Fat |
21.3g Protein
1
sandwich
Egg Salad Sandwich
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Egg Salad Sandwich
scaled to 1 sandwich
2 large
Egg
2 tbsp
Light mayonnaise
2 tsp
Dijon mustard
1 dash
Salt
1 dash
Pepper
2 slice
Whole-wheat bread
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
554.9 Calories |
42.6g Carbs |
9.1g Fat |
75.0g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
616.9 Calories |
89.5g Carbs |
8.2g Fat |
51.8g Protein
1
serving
Greek Pasta with Tomatoes and White Beans
427.7 Calories |
77.0g Carbs |
5.6g Fat |
23.2g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Greek Pasta with Tomatoes and White Beans
scaled to 1 serving
1/4 package
Spinach
2 oz
Whole wheat pasta
1/2 can
Tomatoes
1/2 cup
White beans
1/8 cup, crumbled
Feta cheese
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Greek Pasta with Tomatoes and White Beans
Wash & chop spinach. Dice tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of boiling salted water until al dente.
Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|