920 Calorie diet and meal plan
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Example 920 calorie
diet plan
Example 920 Calorie Meal Plan
101.5g Carbs
53.5g Fat
31.6g Protein
Breakfast
319.3 Calories |
61.0g Carbs |
3.7g Fat |
16.6g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g 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
Blueberries
148
g
Blueberries
|
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
297.8 Calories |
23.4g Carbs |
20.3g Fat |
11.0g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Celery & Hummus
Eat celery with hummus.
|
Dinner
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Avocados
1
fruit
Avocados
|
|