1550 Calorie
Low-Fat diet and meal plan
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Example 1550 calorie
low-fat diet plan
Example 1550 Calorie Low-Fat Meal Plan
171.8g Carbs
32.1g Fat
136.0g Protein
Breakfast
418.5 Calories |
95.3g Carbs |
3.5g Fat |
9.6g Protein
1
cup
Oatmeal and raisins
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Oatmeal and raisins
scaled to 1 cup
1 cup
Water
1 tsp
Maple syrups
1/4 cup
Raisins
1/2 cup
Oatmeal
Natural granola with raisins
41
g
Natural granola with raisins
|
Oatmeal and raisins
Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
Remove, add maple syrup, and eat.
|
Lunch
508.4 Calories |
45.2g Carbs |
8.6g Fat |
64.4g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
555.5 Calories |
31.4g Carbs |
20.0g Fat |
62.0g Protein
1
breast
Herb-Parmesan Chicken Breast
450.5 Calories |
4.4g Carbs |
19.6g Fat |
60.7g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Herb-Parmesan Chicken Breast
scaled to 1 breast
1/4 cloves, minced
Garlic
1/4 tsp
Lemon peel
2 tbsp
Parsley
1 breast
Chicken breast
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Butter
3/4 tsp
Vegetable oil
2 tbsp
Chicken broth
1/4 cup
Parmesan cheese
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
|