Here is a sample healthy low fat meal plan (1517 calories).
Breakfast | ||||||
| | Amount | Item | Protein | Carbs | Fats | Calories |
| | | coffee-w/caffeine | 0.40 | 1.40 | 0.00 | 8.00 |
| | 1 cup | Milk | 8.00 | 11.00 | 5.00 | 120.00 |
| | 1 tbps | cream,fluid,half and half | 0.44 | 0.65 | 1.73 | 19.55 |
| | 1 pack | Oatmeal-instant,maple,brn sugar Quaker | 4.50 | 31.60 | 2.10 | 152.00 |
| | Total: | 13.34 | 44.65 | 8.82 | 299.55 | |
| AM Snack | ||||||
| | 1 cup | Cottage cheese- 1%fat | 28.00 | 6.00 | 2.00 | 164.00 |
| | 0.5 cup | Pineapple-canned, chunks | 0.00 | 18.00 | 0.00 | 70.00 |
| | Total: | 28.00 | 24.00 | 2.00 | 234.00 | |
| Lunch | ||||||
| | 2 each | bread whole wheat-slice | 6.00 | 24.00 | 2.00 | 140.00 |
| | 1 cubic inch | cheddar cheese | 4.26 | 0.15 | 4.12 | 56.36 |
| | .15 cup | mayo | 0.32 | 8.47 | 11.77 | 137.37 |
| | | turkey breast/white meat | 8.50 | 0.00 | 0.20 | 38.25 |
| | .25 small | Tomato-small | 0.25 | 1.43 | 0.10 | 6.50 |
| | Total: | 19.33 | 34.36 | 18.19 | 378.48 | |
| PM Snack | ||||||
| | 8 each | Cracker/Nabisco-Low Saltines | 1.60 | 16.00 | 3.20 | 96.00 |
| | | Turkey/white meat | 8.50 | 0.00 | 0.20 | 38.25 |
| | Total: | 10.12 | 16.00 | 3.40 | 134.25 | |
| Dinner | ||||||
| | | Halibut - broiled | 37.50 | 0.00 | 5.00 | 198.75 |
| | 1 cup | rice-white cook steamed | 6.00 | 62.00 | 0.00 | 164.00 |
| | 2 tbps | Thousand island-reduced cal. Kraft | 0.00 | 6.00 | 2.00 | 40.00 |
| | 0.5 cup | Vegetables - mixed, frozen, boiled | 2.60 | 11.90 | 0.10 | 54.00 |
| | 1 small | salad-sm. Garden w/tomato, onion | 1.30 | 9.50 | 0.40 | 49.00 |
| | 1 tsp | Sugar-white | 0.00 | 4.00 | 0.00 | 15.00 |
| | | Tea-prepared w/tap water | 0.00 | 1.00 | 0.00 | 4.00 |
| | Total: | 44.80 | 82.50 | 7.40 | 470.75 | |
| | ||||||
| | Grand Total: | 115.58 | 201.50 | 39.82 | 1517.04 | |
Grocery List
| Food | Quantity |
| Apple - medium with peel | 7 each |
| Banana - medium | 7 each |
| Bread whole wheat - slice | 14 each |
| Broccoli | 7 spears |
| Cheerios | 10.5 cups |
| Chicken Breast / White Meat | |
| Coffee- w/caffeine | |
| Cream, fluid, half and half | 7 tablespoons |
| Halibut - broiled | |
| Mayo type, reg., w/salt | 1 cup |
| Milk - 2 % fat | 7 cups |
| Orange - medium | 7 each |
| Sugar - white | 14 tea spoons |
| Rice - white | 7 cups |
| Thousand island - reduced cal. | 7 table spoons |
| Turkey Breast / White Meat | |
| Tea | |
diet plan, weight loss, health, calories, fat, carbohydrates, cholesterol, obesity, lose weight
source: http://www.changingshape.com
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