630 Calorie diet and meal plan
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Example 630 calorie
diet plan
Example 630 Calorie Meal Plan
74.5g Carbs
25.2g Fat
38.1g Protein
Breakfast
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
1
serving
Quick Nori Roll with Cucumber and Avocado
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 1 serving
1 sheets
Seaweed
1/2 cup slices
Cucumber
1/4 fruit
Avocados
2 slice
Tofu
1/4 cup
Alfalfa sprouts
1 tbsp
Soy sauce
1 tsp
Sesame seeds
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
|
Dinner
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Carrots with Hummus
Dip carrots into hummus, eat.
|