hyein-my-mind:

🍴Meal plans for 800kcal max.🍴

(Remember, if you eat about 600-800kcal everyday, you can lose from 0,7 up to 1,5kg per week)

🥣Breakfast options (180kcal max.)

Omelet:

• 2 egg whites (34kcal)
• 1 slice of ham (17kcal)
• Low-fat cheese (45kcal)

Total: 96kcal (you can eat 2)

Oats:

• 30g of oat flakes (117kcal)
• Grego nonfat yogurt (59kcal)
• Or 100ml of skimmed milk on the stove (33kcal)

Total with yogurt: 176kcal

Total with milk: 150kcal

Granola:

• 40g of granola (130kcal)
• Grego nonfat yogurt (59kcal)

Total: 179kcal

Fruits (you choose):

• 100g of strawberry (32kcal)
• 100g of banana (90kcal)
• 100g of apple (52kcal)
• 100g of pineapple (48kcal)
• 100g of kiwi (61kcal)
• 100g of orange (37kcal)
• 100g of lychee (66kcal)
• 100g of watermelon (30kcal)
• 100g of melon (34kcal)
• 100g of mango (65kcal)
• 100g of papaya (46kcal)
• 100g of blueberry (57kcal)
• 100g of pear (58kcal)
• 100g of peach (39kcal)
• 100g of grapes (86kcal)
• 100g of tomato (18kcal)

🥪Lunch options (290kcal max.)

Sandwich:

• Low cal bread (usually 50kcal for 2 slices)
• 5g of light mayo (12kcal)
• Low-fat cheese (45kcal)
• Ham (17kcal)

Total: 124kcal (you can eat two)

Rice and beans:

• 100g of rice (130kcal)
• 40g of beans (62kcal)
• 100 of smashed potatoes (88kcal)

Total: 280kcal

Chicken:

• 80g of chicken (158kcal)
• 100g of broccoli (36kcal)
• Egg (78kcal)

Total: 272kcal

Sweet potatoes (vegetarian):

• 100g of sweet potatoes (92kcal)
• 100g of carrots (35kcal)
• 100g of rice (130kcal)

Total: 257kcal

🍲Dinner options (330kcal max.)

Chicken:

• 80g of chicken (158kcal)
• 100g of potato (92kcal)
• 100g of broccoli (36kcal)

Total: 286kcal

Beef:

• 110g of beef (156kcal)
• 100g of potato (92kcal)
• 100g of cauliflower (32kcal)

Total: 280kcal

Pork:

• 100g of pork (160kcal)
• 100g of potato (92kcal)
• 100g of tomato (18kcal)

Total: 288kcal

Fish:

1. Salmon

• 100g of salmon (199kcal)
• 150g of smashed potatoes (132kcal)

Total: 331 kcal

2. Tilapia

• 150g of tilapia (192kcal)
• 150g of smashed potatoes (132kcal)

Total: 324kcal

Vegetarian (you choose):

• 100g of broccoli (36kcal)
• 100g of cauliflower (32kcal)
• 100g of potato (92kcal)
• 100g of zucchini (17kcal)
• 100g of peas (31kcal)
• 100g of pepper (27kcal)
• 100g of tomato (18kcal)
• 100g of cabbage (28kcal)
• 100g of tomato (18kcal)
• 2 eggs (156kcal)

Done!💕

Oh! And you can always check my low cal recipes, for more options! 😊 (look for #mine to find them!)

🌻Stay safe!🌻