1600 Calorie
Low-Fat diet and meal plan
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Example 1600 calorie
low-fat diet plan
Example 1600 Calorie Low-Fat Meal Plan
178.6g Carbs
30.3g Fat
150.2g Protein
Breakfast
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
597.1 Calories |
63.2g Carbs |
11.7g Fat |
62.3g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
410.4 Calories |
66.9g Carbs |
1.7g Fat |
34.2g Protein
2
kabobs
Vegan Skewers
141.8 Calories |
25.5g Carbs |
0.8g Fat |
10.1g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Vegan Skewers
scaled to 2 kabobs
1 link
America's original veggie dog
1 sprout
Brussels sprouts
1/4 can
Pineapple
1/4 onion
Onions
1/4 cup cherry tomatoes
Cherry tomatoes
1 tbsp
Teriyaki sauce
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Vegan Skewers
Chop Everything into approx 1" cubes and skewer in whatever order
Grill or cook each side in an oiled saucepan
Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|