1270 Calorie diet and meal plan
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Example 1270 calorie
diet plan
Example 1270 Calorie Meal Plan
132.6g Carbs
55.7g Fat
76.4g Protein
Breakfast
434.4 Calories |
32.0g Carbs |
23.4g Fat |
23.4g Protein
1
serving
German French Toast
434.4 Calories |
32.0g Carbs |
23.4g Fat |
23.4g Protein
|
German French Toast
scaled to 1 serving
1/4 tsp
Butter
1/2 jumbo
Egg
2 tbsp
Reduced fat milk
2 slice, large
White bread
2 slice
Muenster cheese
|
German French Toast
Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
|
Lunch
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g 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
|
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.
|
Dinner
410.4 Calories |
79.2g Carbs |
4.3g Fat |
15.6g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
|
Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
|