580 Calorie
Low-Fat diet and meal plan
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Example 580 calorie
low-fat diet plan
Example 580 Calorie Low-Fat Meal Plan
55.9g Carbs
7.8g Fat
42.8g Protein
Breakfast
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g 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
|
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
192.7 Calories |
6.0g Carbs |
4.8g Fat |
31.1g Protein
1
serving
Chicken Stir-Fry
192.7 Calories |
6.0g Carbs |
4.8g Fat |
31.1g Protein
|
Chicken Stir-Fry
scaled to 1 serving
1/16 tsp
Cayenne pepper
1/2 breast
Chicken breast
1 tbsp
Chicken broth
1/4 cup
Asparagus
1/4 cup chopped
Broccoli
1/4 tsp
Ginger
1/2 cup, pieces or slices
Mushrooms
1/4 medium
Carrots
1/4 extra large
Egg
|
Chicken Stir-Fry
Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
Add the vegetables, cayenne pepper and ginger, cook until tender.
Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
Serve hot.
|
Dinner
148.6 Calories |
31.0g Carbs |
1.4g Fat |
4.0g Protein
1
half sweet potato
Sweet Potato Pudding
119.1 Calories |
24.1g Carbs |
1.2g Fat |
3.3g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Sweet Potato Pudding
scaled to 1 half sweet potato
1/2 sweetpotato, 5" long
Sweet potato
1/4 tsp
Cinnamon
1/4 cup
Tofu yogurt
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Sweet Potato Pudding
Pierce half of a sweet potato with a fork several times. Microwave for 4-5 minutes, carefully flipping halfway through, until cooked.
Mash 1/2 cooked sweet potato in a bowl and mix in cinnamon. Top with 1/4 cup low-fat vanilla-flavoured yogurt (or vegan equivalent).
|