Low-Fat Diet

Question
I've been buying steamed broccoli, canned green beans, sweet pea's, fat free yogurt, canned mixed veggies, lean skinless chicken breasts, fiber one cereal, baby carrots ect.  My question is: How do you determine how much to eat if say your on a 1600 cal. diet?  Because eating 1600 calories of veggies a day with maybe a little calorie help from the chicken is impossible!  Please help!!

Answer
Hello Bryan!

Thank you for your nutrition question!  Here are a couple of examples of meal plans which equal 1600 calories.  I hope you can find these helpful!  Let me know if you have more questions.

Meal Plan 1
TOTAL CALORIES ~1600Breakfast
1 cup fat-free milk
2 whole grain toaster waffles, topped with
1 cup berries or chopped fruit
2 tsp butter or trans-free margarine
2 tsp maple syrup

Morning Snack
2 tsp peanut butter
2 Graham crackers
Maple Milk
1 cup fat-free milk
1 teaspoon maple syrup

Lunch
1 cup sliced red peppers
Veggie cheeseburger (see below)
Afternoon Snack
1 protein bar (20g protein)

Dinner
1 cup steamed broccoli, with a spritz of lemon juice
Lemon Couscous (see below)
Fish with Olives and Capers (see below)

Treat
5 Chips Ahoy! Cookies
Ensure you drink plenty of water - aim for 8-10 glasses per day.



Meal Plan 2
TOTAL CALORIES ~1600

Breakfast
Cereal:
150 cal. high-fiber
1 cup fat-free milk
1 small sliced banana
Morning Snack
2 tbsp almonds
8oz / 226g low-fat fruit yogurt with no more than 210 calories
2 tsp peanut butter

Lunch
1 orange
1/2 cup low-fat cottage cheese
1 cup sliced red peppers
Turkey and Cheese Sandwich:
2 slices whole wheat bread
2 slices turkey breast
2 slices reduced-fat cheese
2 tomato slices
1 leaf of lettuce
1 tsp low-fat mayo
1 tsp mustard)

Dinner
1 cup brown rice
Shrimp and Vegetable Kebabs (see below)
Treat
2 Keebler Sandies Cookies


-George Rapitis, MS
www.eatrightbygeorge.com
www.planetyorgos.com
www.juiceblend.com  

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