Sample Meal Plan for a 600-Calorie Day

A Scripted Freelance Writer Writing Sample

Breakfast: Breakfast Omelet

Lunch: Spinach and Kale Soup

Dinner: Savory Paprika Beef, Steamed Carrots, Steamed Cabbage


Breakfast Omelet (180 calories per serving)

Protein is essential when you restrict yourself to 600 daily calories, and the eggs in this low-calorie version of the classic breakfast dish provide a big percentage of your daily allotment. Cherry tomatoes add a burst of flavor, and a touch of Parmesan cheese and fresh basil make it truly delicious.

Ingredients (serves 2):

2 small eggs, beaten

2 ¼ oz. cherry or grape tomatoes, cut in half

¼ of 1 red onion, diced very fine

1 T grated Parmesan

6 fresh basil leaves

1/8 t olive oil

Salt to taste

Coat a small non-stick frying pan with the olive oil. Add the onions, and cook over low heat until nearly soft—about 5 minutes. If they begin to stick, add a tablespoon of water and cook till the water evaporates. Add the tomatoes and cook another 5 minutes or so until tomatoes are soft. Transfer to a bowl and clean the pan.

Reheat the pan on medium heat; pour the eggs into the pan and tilt it to coat the inside evenly. Do this several times, until the eggs are no longer runny. Cook over medium heat till the eggs have set, then remove from heat and sprinkle one half with Parmesan. Cover with the tomato-onion mixture, and fold the eggs over it with a spatula. When the eggs are cooked all the way through, transfer to a plate. Serve hot.


Spinach and Kale Soup (110 calories per serving)

This satisfying soup only has 110 calories, but it feels like so much more. The protein content comes from lean turkey and barley gives it body, while kale adds its own unique flavor and carrots round it out.

Ingredients (serves 8):

6 ounces ground turkey, browned

2 quarts chicken stock

1 large yellow onion, peeled and diced

1 stalk of celery, sliced

4 carrots, peeled and sliced

3 ounces fresh kale, chopped

3.5 ounces pearl barley

Salt and white pepper to taste

Brown the turkey in 1 t olive oil. Combine the turkey, stock and barley in a stock pot and simmer for 30 minutes, then add the remaining ingredients. Bring to a boil, then reduce heat and continue to simmer until both vegetables and barley are tender. Serve hot.


Savory Paprika Beef (242 calories per serving including the sides)

Beef, onions, tomatoes, and of course paprika make this hearty dish an instant classic. It's a meal that sticks to your ribs, but don't let it fool you—paired with a healthy serving of steamed cabbage and steamed carrots, the entire meal only has about 242 calories.

Ingredients (serves 4):

12 oz. 93% or 95% lean beef hamburger, OR 12 oz. 100% lean steak, minced

8 oz. white onions, diced

1 T paprika

6 ounces canned diced tomatoes

1 T tomato paste

2 T balsamic vinegar

1 t caraway seed

¼ t oregano

1/8 t rosemary

Salt and pepper to taste

Side dish # 1: 1 C steamed carrots sprinkled with dried basil

Side dish #2: 1 C steamed cabbage, plain, with salt and pepper

In a non-stick pan, sauté the beef with 2-3 T water; if it begins to stick, add more water 1 T at a time. When the meat is thoroughly done, add the onions and cook until they are soft. Add water 1 T at a time as needed.

When onions are soft, add the other ingredients plus ½ C water and simmer for 30 minutes. If the mixture becomes too thick or begins to stick, add ¼ C water. Simmer till most of the liquid has been reduced; serve hot with steamed carrots and steamed cabbage on the side.

Linda E
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Linda is a licensed massage therapist turned full-time writer with an avid interest in everything science-related. Her primary focus is on health and wellness, and she writes regularly for clients as diverse as orthopedic surgeons, chiropractors, Crossfit communities, and nutritionists. She is the voice behind several high-profile health-related newsletters and blogs. One of her proudest accomplishments is a white paper outlining possible areas of improvement in the Healthy Hunger-Free Kids Act, which was presented before a Congressional committee. Although science is her first love, Linda also follows current events and is a regular contributor of hard news articles to various conservative sites. Linda is adept at breaking complex ideas down and making them accessible to the average reader, and an expert at condensing large ideas do...
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