780 Calorie
Low-Fat diet and meal plan
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Example 780 calorie
low-fat diet plan
Example 780 Calorie Low-Fat Meal Plan
98.7g Carbs
10.9g Fat
82.6g Protein
Breakfast
351.9 Calories |
46.9g Carbs |
4.3g Fat |
32.2g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g 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
Strawberries
144
g
Strawberries
|
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
205.1 Calories |
16.7g Carbs |
5.2g Fat |
26.0g Protein
1
serving
Simple Fish Chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Simple Fish Chowder
scaled to 1 serving
1 cup
Tomatoes
1 1/2 stalk, medium
Celery
1/2 tsp, ground
Oregano
1/2 tsp, ground
Basil
1 dash
Salt
1 dash
Pepper
4 oz
Cod
Fried Broccoli
scaled to 1 serving
1/4 package
Broccoli
3/4 tsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/4 tsp
Salt
|
Simple Fish Chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
|
Dinner
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|