860 Calorie
Low-Fat diet and meal plan
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Example 860 calorie
low-fat diet plan
Example 860 Calorie Low-Fat Meal Plan
104.7g Carbs
11.7g Fat
70.7g Protein
Breakfast
292.4 Calories |
58.6g Carbs |
1.5g Fat |
14.9g Protein
2
pancakes
Oatmeal banana pancakes
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Oatmeal banana pancakes
scaled to 2 pancakes
1/2 medium
Banana
1/2 tsp
Baking powder
1/2 spray
Pam cooking spray
3/8 cup
Egg white
3/4 tsp
Vanilla extract
3/8 cup
Oatmeal
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
294.5 Calories |
35.6g Carbs |
3.7g Fat |
30.3g Protein
1
serving
Teriyaki Garlic Chicken
189.4 Calories |
8.6g Carbs |
3.4g Fat |
29.1g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Teriyaki Garlic Chicken
scaled to 1 serving
2 1/16 tbsp
Italian dressing
2 tbsp
Teriyaki sauce
1/2 cloves, minced
Garlic
1 half breast
Chicken breast
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine.
Add the chicken breast halves; cover and marinate in the refrigerator overnight.
Grill over hot coals for approximately 10 minutes on each side or until juices run clear.
|
Dinner
225.2 Calories |
10.5g Carbs |
6.4g Fat |
25.5g Protein
1
serving
Beer Grilled Shrimp
149.6 Calories |
3.7g Carbs |
1.7g Fat |
23.5g Protein
1
serving
Parmesan Pepper Popcorn
75.6 Calories |
6.8g Carbs |
4.7g Fat |
2.0g Protein
|
Beer Grilled Shrimp
scaled to 1 serving
6 oz
Shrimp
1/4 can or bottle
Beer
3/4 tsp
Garlic
Parmesan Pepper Popcorn
scaled to 1 serving
1/8 oz
Parmesan cheese
0.031 tsp
Salt
3/4 tsp
Olive oil
1 cup
Popcorn
1/16 tsp
Pepper
|
Beer Grilled Shrimp
Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours.
Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.
Parmesan Pepper Popcorn
Drizzle oil over hot popcorn in a large bowl and toss to coat, then toss with cheese, pepper, and salt.
|