1580 Calorie diet and meal plan
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Example 1580 calorie
diet plan
Example 1580 Calorie Meal Plan
139.5g Carbs
74.8g Fat
111.5g 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
627.9 Calories |
43.8g Carbs |
35.6g Fat |
44.5g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
477.3 Calories |
14.8g Carbs |
34.3g Fat |
31.1g Protein
1
serving
Peppered steaks with blue cheese
352.0 Calories |
3.0g Carbs |
26.3g Fat |
25.4g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Peppered steaks with blue cheese
scaled to 1 serving
1/4 lb
Beef tenderloin
1/4 tsp
Pepper
3/4 tsp
Olive oil
1 tbsp
Beef broth or bouillon canned soup
3/4 cup diced
Mushrooms
1/4 oz
Blue cheese
0 tbsp
Spinach
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Peppered steaks with blue cheese
Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat.
Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time.
Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm.
Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves.
One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|