900 Calorie
Low-Fat diet and meal plan
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Example 900 calorie
low-fat diet plan
Example 900 Calorie Low-Fat Meal Plan
92.1g Carbs
12.7g Fat
85.0g Protein
Breakfast
176.1 Calories |
34.4g Carbs |
1.8g Fat |
8.9g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 1 serving
1 large
Egg white
1/4 tsp
Cinnamon
1/8 tsp
Nutmeg
1/2 dash
Salt
1/8 tsp
Baking powder
1 1/2 fl oz
Reduced fat milk
1/4 tsp
Sugar
1/4 cup
Oatmeal
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep 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.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
|
Lunch
312.7 Calories |
9.0g Carbs |
8.1g Fat |
48.2g Protein
1
hen
Broiled Cornish Hens
312.7 Calories |
9.0g Carbs |
8.1g Fat |
48.2g Protein
|
Broiled Cornish Hens
scaled to 1 hen
1/2 tsp
Allspice
1 bird
Cornish game hens, meat only
1 tsp
Lemon juice
1 1/2 tsp
Molasses
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
|
Dinner
306.7 Calories |
48.8g Carbs |
2.8g Fat |
27.9g Protein
1
serving
Cumin Lentils in Endive Leaves
306.7 Calories |
48.8g Carbs |
2.8g Fat |
27.9g Protein
|
Cumin Lentils in Endive Leaves
scaled to 1 serving
1 cup
Lentils
2 tbsp chopped
Shallots
2 tsp, whole
Fennel seed
1 tsp, ground
Cumin
4 oz
Nonfat greek yogurt
1/4 cup
Parsley
1/4 tsp
Pepper
1/4 tsp
Salt
1/2 head
Endive
|
Cumin Lentils in Endive Leaves
Drain canned lentils, rinse and let drain well. Set aside.
Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy!
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