1690 Calorie
Low-Fat diet and meal plan
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Example 1690 calorie
low-fat diet plan
Example 1690 Calorie Low-Fat Meal Plan
180.8g Carbs
45.3g Fat
116.1g Protein
Breakfast
519.0 Calories |
58.8g Carbs |
15.5g Fat |
33.1g Protein
2
serving
Vanilla Chai Chia Pudding
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Vanilla Chai Chia Pudding
scaled to 2 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tbsp
Maple syrups
2 tsp
Vanilla extract
1/2 tsp
Cinnamon
1/2 tsp
Ginger
1/4 tsp, ground
Cardamom
1/4 tsp
Cloves
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
543.3 Calories |
64.7g Carbs |
11.2g Fat |
45.6g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
550.5 Calories |
57.3g Carbs |
18.6g Fat |
37.4g Protein
1
serving
Easy Grilled Chicken
207.9 Calories |
12.5g Carbs |
4.1g Fat |
28.9g Protein
1
serving
Broccoli Spaghetti Soup
342.6 Calories |
44.9g Carbs |
14.5g Fat |
8.5g Protein
|
Easy Grilled Chicken
scaled to 1 serving
1/2 breast
Chicken breast
1/4 cup
Italian dressing
1/2 large
Red bell pepper
1/4 large
Zucchini
Broccoli Spaghetti Soup
scaled to 1 serving
2 oz
Spaghetti
1/4 dash
Salt
1 tbsp
Olive oil
1/4 stalk
Broccoli
1/4 dash
Pepper
|
Easy Grilled Chicken
Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
Cut up peppers into big chunks, and zucchini into big slices.
Grill chicken and veggies over medium heat.
Broccoli Spaghetti Soup
Chop broccoli.
Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente.
Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.
|