1700 Calorie
Low-Fat diet and meal plan
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Example 1700 calorie
low-fat diet plan
Example 1700 Calorie Low-Fat Meal Plan
190.4g Carbs
29.0g Fat
152.3g Protein
Breakfast
493.5 Calories |
80.9g Carbs |
5.0g Fat |
35.9g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
1/2 cup
Oatmeal
1/2 cup,
Cottage cheese
1 tsp
Vanilla extract
4 large
Egg white
Melons
1
melon, medium (about 5" dia)
Melons
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
424.9 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
smoothie
Tropical protein smoothie
424.9 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
678.7 Calories |
32.6g Carbs |
21.8g Fat |
88.1g Protein
1
breast
Herb-Parmesan Chicken Breast
450.5 Calories |
4.4g Carbs |
19.6g Fat |
60.7g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Herb-Parmesan Chicken Breast
scaled to 1 breast
1/4 cloves, minced
Garlic
1/4 tsp
Lemon peel
2 tbsp
Parsley
1 breast
Chicken breast
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Butter
3/4 tsp
Vegetable oil
2 tbsp
Chicken broth
1/4 cup
Parmesan cheese
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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