What can I eat on 1700 calories a day?

Fruit and yogury parfait

Fruit and yogurt parfait

Grown up grilled cheese sandwich

Grown up grilled cheese sandwich

Baked pork chop, braised cabbage, and sweet potato with apples

Baked pork chop, braised cabbage, and sweet potato with apples

These photos are a little out of order but they are up there.

BREAKFAST 270 Calorie Fruit and Yogurt Parfait:

Either fresh or frozen sliced strawberries in syrup is placed at the bottom of a 12 ounce tumbler.  That is what I used since I don’t have anything fancy here.

Two heaping Tablespoons of strawberries in the bottom of the glass.  Two tablespoons of Chobani Plain Greek Yogurt atop the strawberries.  Half of a banana cut in quarters then chopped into bite sized pieces.  Another two tablespoons of yogurt.  Top that with another two tablespoons of strawberries.  For crunch, add one tablespoon of Grape Nut cereal atop the strawberries.  Top it off with a one inch wedge of cantaloupe chopped into bite sized pieces.

LUNCH 379 Calorie Grilled Cheese Sandwich with Cantaloupe Wedges 1 sandwich per person:

Here is the “Grown Up Grilled Cheese” recipe I butchered to make my lunch.  We are not big fans of Dijon Mustard so that was left out.  This is how I made it.  If  you want to make this at work and heat it in a microwave I would suggest you toast the muffin at home first.  Get a good brown on it from the toaster before you add the butter or Dijon Mustard.  Assemble the sandwich and just pop it in the microwave oven and heat for about a minute.  Until the cheeses melt.

Two 1 inch wedges of cantaloupe are included in the calorie count for this meal.  Cut it into bite sized pieces and enjoy with your sandwich for lunch.

Grown Up Grilled Cheese ingredients

Grown Up Grilled Cheese ingredients

THESE INGREDIENTS ARE FOR 2 (TWO) SANDWICHES

  • Black Forest Ham slices from the grocer’s deli.  1 slice per sandwich.  Each slice cut in half.
  • 1 – Big Eye Swiss cheese slice from the grocer’s deli.  1 slice is cut in half then in half again.  4 quarters.
  • 4 – Thin slices of Low Fat Mozzarella block cheese – 2 for each sandwich
  • 1 – Golden Delicious Apple cored and thinly sliced.  Two slices per sandwich
  • 2 – Oroweat Double Fiber English Muffins
  • Butter or margarine to spread inside and outside the muffins

NEXT TIME I MAKE THIS SANDWICH I’M GOING TO USE RYE BREAD.  The Double Fiber English Muffins were tough and bitter.

Butter the insides of both bottom English Muffins.  Top each muffin with the quarter slices of Big Eye Swiss.  Place apple slices on top of the Swiss cheese.  If you like the taste of Dijon Mustard, use that instead of the butter in this and the last step.

Butter the inside of each muffin and top with Swiss Cheese

Butter the inside of each muffin and top with Swiss Cheese

Place apple slice on top of Swiss Cheese

Place apple slice on top of Swiss Cheese

 

The Black Forest deli ham slices cut in half, one each, will go on top of the apple slices.  Place another apple slice on top of the deli ham.

Put deli ham on top of the apple slices

Put deli ham on top of the apple slices

Place another apple slice on top of the ham

Place another apple slice on top of the ham

 

Cut the Mozzarella cheese slices in half.  Put two halves of the cheese on top of the apple slices.  Place the other half of the deli ham on the cheese and add more Mozzarella cheese on top of the ham.

Put Mozzarella cheese on top of the apple slices

Put Mozzarella cheese on top of the apple slices

Add the last slice of deli ham and Mozzarella cheese

Add the last slice of deli ham and Mozzarella cheese

 

Place the muffin on top of the sandwich and you are ready to heat this up until you have ooey gooey cheesey goodness.  And…if you have a George Foreman grilling machine then you have a fake pannini grill 😀

Put the top on and heat the sandwich

Put the top on and heat the sandwich

Dust off the George Foreman grilling machine

Dust off the George Foreman grilling machine

 

DINNER of 555 Calorie Baked Pork Chop, Braised Cabbage, and Sweet Potato with Apples.

Here is a recipe for Braised Cabbage.  I didn’t use carrots in my dish because I was using sweet potatoes in the next dish.

I’m not yet willing to give up my stand by comfort foods.  Joe and I like baked sweet potatoes with plenty of butter, brown sugar, and cinnamon.  We also like candy fried apples with their sweet taste from brown sugar, molasses, and the wonderful note of bacon grease used as the oil.  Oh…YUM.  I thought to myself…..brown sugar and cinnamon sweet potatoes or brown sugar fried apples.  Why not mix them both together and see what I get.  So here it is….my concoction.

  • 1 – 5″ sweet potato peeled sliced into 1/2 inch slices.  Each slice is cut into 1/2 inch Julienne’s then diced into bite sized pieces
  • 3 – small apples cored sliced into 1/2 inch slices and cut into bite sized pieces
  • 2 Tbsp of dark molasses
  • 1 Tbsp of white sugar
  • 2 Tbsp of olive oil
  • 1 Teaspoon of ground cinnamon

Heat a skillet with olive oil on medium heat.  Dump in the chopped sweet potatoes and apples and cook about 5 to 7 minutes or until the sweet potatoes are fork tender.  The apples will be tender and fully cooked at this time.  Add the molasses, sugar, and cinnamon and stir to combine well.  Put a lid on the pan and allow to cook for another 3 to 4 minutes.

For the pork chops – 350 degree oven temp for 25 minutes.  Lightly coat both sides of the pork chops with olive oil.  Lightly sprinkle them with salt, pepper, and ground marjoram.  Rub the spices into the meat on both sides.  Spray a baking pan with PAM and place the chops in the pan then into the oven.

These three meals total 1204 calories.  This leaves lots of room for some ice cream and a brownie for dessert for 355 calories.  A couple snacks of fruit or nuts during the day to take up the last of the 140 calories.

I’m still trying to figure out how to keep my food in the optimum range and am making progress.  At least I’m not over in our fat content for the day.  And my weight is not skyrocketing with all the food I am eating.

A smidge over on carbohydrates

A smidge over on carbohydrates

At least it is heading downward

At least it is heading downward

 

What is your favorite lunch?  Do you have a recipe you have tweaked to keep it in your caloric range?  I’d like to know and would appreciate any suggestions.

Leslie

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About Message In A Fold

I am an over the road truck driver in Drive-Away Transport part of the year, and the sole bookkeeper of this operation the other part of the year. I do a lot of whining until I can get in my craft room and play with paper and glue. View all posts by Message In A Fold

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