3 wings, ~500–580 calories total

Approximate Nutrition (per 3 wings)

• Calories: ~500–580
  (Assumes 3 raw chicken wings ≈ 240–300 cal + ~120–200 cal oil absorption + seasonings negligible)

Using an air fryer keeps it closer to 480–520 calories.
Pan-frying in shallow oil tends toward 550–580 calories.

Ingredients (3 wings)

• 3 chicken wings (drumette + flat; ~3 oz each)

• 1 tbsp cornstarch or flour (30–35 cal)

• 1 tsp paprika

• ½ tsp garlic powder

• ½ tsp onion powder

• ⅛–¼ tsp salt (to taste)

• Black pepper to taste

• Optional: pinch of cayenne

• If air-frying: 1 tsp oil (~40 cal)

• If pan-frying: 1–2 tbsp oil in pan, but wings absorb only 1–2 tsp (~40–80 cal)

Option 1: Air-Fried (lowest calories)

1. Pat wings very dry with paper towels.

2. Toss wings with 1 tsp oil.

3. Mix dry ingredients in a bowl. Coat wings lightly.

4. Air fry at 400°F (205°C) for 18–22 min, flipping halfway, until crisp and internal temp hits 165°F.

5. Rest 2–3 minutes and serve.

Total Calories: ~480–520

Option 2: Shallow Pan-Fried (still under 600 calories)

1. Pat wings dry.

2. Season and dust with cornstarch/flour.

3. Heat 1–2 tbsp oil in a skillet over medium-high. (Wings absorb only a small amount.)

4. Fry wings 8–10 min per side until golden and cooked through.

5. Let rest on paper towels to remove extra oil.

Total Calories: ~550–580

200-Calorie Crunchy Veggie & Chickpea Salad

Ingredients (Serves 1 — ~200 calories total)

• 1 cup mixed greens (10 cal)

• ½ cup cherry tomatoes, halved (15 cal)

• ¼ cup cucumber, sliced (5 cal)

• ¼ cup shredded carrots (12 cal)

• ¼ cup canned chickpeas, rinsed (45 cal)

• 1 tbsp feta cheese, crumbled (25 cal)

• 1 tbsp sunflower seeds (50 cal)

Light Lemon-Olive Oil Dressing (∼40 calories)

• 1 tsp olive oil (40 cal)

• 1 tsp lemon juice (negligible)

• Pinch salt & pepper

• Optional: tiny pinch garlic powder or oregano

Instructions

1. Add the greens to a bowl.

2. Top with tomatoes, cucumber, carrots, chickpeas, feta, and sunflower seeds.

3. Whisk together the dressing ingredients.

4. Drizzle over the salad and toss gently.

** Complete this delicacy with 1 large apple or one cup of honeydew melon. Tea with splenda works well for the beverage. This adds about 100 calories

350-Calorie Light Shrimp & Grits

Serves 1 — Total ~350 calories

Ingredients

Grits (Approx. 180 calories)

• ¼ cup dry quick-cooking grits — 110 cal

• ½ cup water + ½ cup unsweetened almond milk — 20 cal

• 1 tsp butter — 35 cal

• 1 tbsp shredded sharp cheddar — 15 cal

Shrimp (Approx. 140 calories)

• 6 medium shrimp, peeled — 45 cal

• 1 tsp olive oil — 40 cal

• 2 tbsp diced onion — 8 cal

• 2 tbsp diced bell pepper — 8 cal

• 1 small garlic clove, minced — 5 cal

• Seasonings: paprika, cayenne, salt, pepper — 0–5 cal

• Optional: squeeze of lemon — 0 cal

Garnish (Approx. 20 calories)

• 1 tbsp chopped scallions — 2 cal

• Hot sauce — ~0 cal

• Optional: 1 tsp crumbled turkey bacon — 15–20 cal

Estimated total: ~340–360 calories

Instructions

1. Cook the grits

1. Bring the water + almond milk to a simmer.

2. Stir in the grits and cook until thick.

3. Add butter and cheddar; stir until creamy.

4. Season with a pinch of salt and pepper.

2. Cook the shrimp

1. Heat olive oil in a small skillet.

2. Add onion and bell pepper; cook 2–3 minutes until soft.

3. Add garlic and cook 30 seconds.

4. Season shrimp with paprika, cayenne, salt, and pepper.

5. Sauté shrimp 2–3 minutes until pink and slightly browned.

6. Finish with a squeeze of lemon.

3. Assemble

1. Spoon the creamy grits into a bowl.

2. Top with the shrimp and veggie mixture.

3. Add scallions and hot sauce.

4. Add optional turkey bacon if desired.

400-Calorie Chicken Sandwich

Ingredients (1 sandwich, ~400 kcal)

• 3 oz (85 g) grilled chicken breast – ~140 kcal

• 1 whole-wheat sandwich thin (or light bun, ~100 kcal)

• 1 tbsp light mayonnaise – ~35 kcal

• 2 tomato slices – ~5 kcal

• 2–3 lettuce leaves – ~5 kcal

• ¼ avocado (optional) – ~60 kcal

• Salt, pepper, garlic powder (minimal calories)

Estimated total: ~345 kcal without avocado; ~405 kcal with avocado.

Instructions

1. Season the chicken with salt, pepper, and garlic powder.

2. Cook the chicken:

   • Grill or pan-sear 3–4 minutes per side until cooked through.

3. Toast the sandwich thin lightly for extra flavor.

4. Assemble:

   • Spread light mayo on the bun.

   • Add lettuce, tomato, cooked chicken

Here are 5 tasty meal plans that are all under 1750 calories; assuring you that you will not starve, but you WILL lose weight

Bacon & Scrambled Eggs

Total estimated calories: ≈ 330–360 kcal
(Calories vary slightly by brand and slice thickness.)

Ingredients & Calories

Bacon

• 3 slices regular pork bacon → ≈ 120–150 kcal
  (Typical: 40–50 kcal per slice)

Scrambled Eggs

• 2 large eggs → ≈ 140 kcal
  (70 kcal each)

1 teaspoon butter or oil (for cooking) →

• Butter: ≈ 34 kcal

• Olive oil: ≈ 40 kcal
  (Choose one; adds richness and prevents sticking.)

• Salt & pepper → 0 kcal

Instructions

1. Cook the bacon in a skillet over medium heat until crisp.

   • Drain on a paper towel if you want to reduce grease.

2. Scramble the eggs:

   • Beat the 2 eggs in a bowl with a pinch of salt and pepper.

   • Melt 1 tsp butter (or heat 1 tsp oil) in the same or a clean skillet.

   • Pour in the eggs and cook slowly, stirring until soft and fluffy.

3. Serve the eggs with the bacon on the side.

3 Low Calorie Pork Chops

Ingredient Amount Calories

• Boneless pork chops3 × 4 oz (≈340 g total)510 kcal (170 kcal per 4 oz)

• Olive oil1 tsp 40 kcal

• Garlic2 cloves 8 kcal

• Fresh rosemary 1 tsp 1 kcal

• Salt½ tsp 0 kcal

• Black pepper¼ tsp 1 kcal

• Lemon juice1 tsp 1 kcal

Total calories: 561 kcal
Per pork chop: ~187 kcal

Instructions

1. Prep the pork chops: Pat them dry with paper towels. Season both sides with salt, pepper, and rosemary.

2. Heat the pan: Add 1 tsp olive oil to a nonstick skillet over medium heat.

3. Cook garlic: Add minced garlic and sauté for 30 seconds until fragrant.

4. Cook pork chops: Place pork chops in the pan and sear 3-4 minutes per side, or until the internal temperature reaches 145°F (63°C).

5. Add lemon juice: Drizzle lemon juice over the chops just before serving.

** Pair with steamed vegetables like broccoli or green beans (very low in calories) to make a complete meal while keeping the total under 600 kcal.

A daily intake of 1,750 calories is a balanced and sustainable level for most adults, providing enough energy to support essential bodily functions while promoting weight loss. Consuming this amount creates a moderate calorie deficit, which is the key factor in losing weight safely and steadily. Combined with nutrient-dense foods, this calorie level helps maintain muscle mass and overall health during the weight loss process. By consistently following a 1,750-calorie plan, you can expect gradual, lasting results without feeling deprived.

Mix or match from any of these daily meal plans:

Breakfast (with a touch of soul )

Lunch, Dinner,(after and in between)