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Meal Plan Comparisons – Dinner – Home Made

Posted by Timi Gustafson on May 5, 2009. Filed under: Dining Out, Eating Lighter & Smarter, Succeeding at Weight Loss Leave a Comment

Dinner – Pork Tenderloin

Instead of this…		 Calories Fat (g)
Pork tenderloin, roasted, 4 oz. 187 5
Potatoes, mashed, 8 oz. 223 9
Green beans with butter, 1 cup 134 11
Dinner roll, 1 small 105 2
Butter, 1 pat 36 4
Total 685 31

Try this…		 Calories Fat (g)
Pork tenderloin, roasted, 4 oz. 187 5
Potatoes, roasted, 6 oz. 206 2
Green beans without butter, 1 cup 34 0
Dinner roll, 1 small 105 2
Total 532 9

Total savings: 153 calories and 22 grams of fat

 

Dinner – Steak and Baked Potato

Instead of this…		 Calories Fat (g)
T-bone Steak, 4 oz. 341 25
Potato, baked, 1 medium 188 0
Sour cream, 2 tbsp. 62 6
Bacon bits, 1 tbsp. 24 1
Mixed salad greens, 1 cup 10 0
Ranch dressing, 2 tbsp. 109 11
Total 734 43

Try this…		 Calories Fat (g)
Flank Steak, 4 oz. 235 11
Potato, baked, 1 medium 188 0
Mesquite BBQ sauce, 2 tbsp. 40 0
Mixed salad greens, 1 cup 10 0
Ranch dressing, low fat, 2 tbsp. 50 3
Total 523 14

Total savings: 211 calories and 29 grams of fat

 

Dinner – Baked Penne Pasta Italiano

Instead of this…		 Calories Fat (g)
Baked Penne Pasta Italiano, Traditional
Recipe, 1 serving		 458 18
Mixed salad greens, 1 cup 10 0
Italian dressing, 2 tbsp. 140 14
Dinner roll, 1 small 105 2
Butter, 1 pat 36 4
Total 749 38

Try this…		 Calories Fat (g)
Baked Penne Pasta Italiano, Modified
Recipe, 1 serving		 370 9
Mixed salad greens, 1 cup 10 0
Italian dressing, light, 2 tbsp. 32 3
Dinner roll, 1 small 105 2
Total 517 14

Total savings: 232 calories and 24 grams of fat

 

Dinner – Chicken Pot Pie

Instead of this…		 Calories Fat (g)
Chicken Pot Pie, Traditional Recipe, 1 serving 545 31
Mashed Potatoes,Traditional Recipe, 1 serving 180 13
Green beans with butter, 1 cup 134 11
Total 859 55

Try this…		 Calories Fat (g)
Chicken Pot Pie, Modified Recipe, 1 serving 357 8
Mashed Potatoes, Modified Recipe, 1 serving 76 2
Green beans without butter, 1 cup 34 0
Total 467 10

Total savings: 392 calories and 45 grams of fat

 

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