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  • Writer's pictureHeather Green

What I Eat in a Day at 1,700 Calories

In this episode, I'll show you what I eat in a day at 1,700 calories...Which is technically 1,703 because my math is horrible lol.


High Protein, High Fiber Breakfast Bowl


  • 2 tablespoons ghee (or more as needed)

  • 4 oz baby red potatoes

  • Potato seasonings - sea salt black pepper, smoked paprika, garlic powder, chili powder

  • 1 handful kale (chopped if you prefer)  + 1 tablespoon water

  • 3-4 oz ground pork sausage (though any ground meat will do)

  • 1 large egg

  • 1/4 avocado sliced

  • Lime juice

  • Sea Salt

  • Pepper

  • Sriracha

  • Scallions thinly sliced

  • Fresh salsa or Pico de Gallo in my case


1.) Place the 1-2 potatoes in a microwave-safe bowl and heat on high for 1- 3 minutes just to soften. Add ghee to a pan set over medium heat, add the potatoes, and season with the potato season.

2.) Fry the potatoes until browned and crisp, about 3 minutes, then use a slotted spoon to remove them to a bowl and keep warm with aluminum foil.

3.) Add more ghee to the pan, and then add the kale (feel free to chop it up if you'd like) and a little water and cover to wilt it. Cook until it reaches your preferred state of wiltedness and then sprinkle with sea salt and pepper, and add it to the same bowl as the potatoes.

4.) To the same pan, add your meat and cook it for about 2 minutes or until completely browned. Add this to the bowl with the potatoes and kale and recover with the aluminum foil to keep warm.

5.) Lastly add about a tablespoon of ghee to the skillet and fry an egg. Add this to your bowl and then top with your avocado, lime juice, salt and pepper, scallions, and salsa or pico de Gallo.

Chili Baked Potato from the 400 Calorie Fix book


  • 1 Medium Potato

  • 1/2 cup of canned vegetarian chili

  • 2 tbsp grated reduced-fat cheddar cheese

  • 1 ice cream sandwich or ice cream treat that is 100 calories


1.) Pierce the Potato so it doesn't explode and put it in the microwave using the "potato" function.

2.) Once done and soft, cut in half and open it up. Add in 1/2 a cup of the vegetarian Chili and top with 2 tbsp of the reduced-fat cheddar cheese. Add your ice cream treat for the full meal.

Prosciutto Apple and Cheese Wrapped Chicken with a Sage Butter Chicken


  • 2 boneless chicken breasts, sliced in half horizontally

  • salt and black pepper

  • 4 teaspoons apple butter

  • 1/2 cup crumbled blue cheese

  • 8 thin slices prosciutto

  • 2 small or one large shallot quartered

  • 4 garlic cloves, smashed or about a tablespoon of minced garlic if you're lazy like me.

  • 1-2 Honeycrisp apples, cut into 10-12 wedges

  • 1 sprig fresh rosemary

  • 2 sprigs fresh thyme

  • 2 tablespoons extra virgin olive oil

  • 2 tablespoons salted butter

  • 12 fresh sage leaves

  • 1/2 cup dry white wine, such as Pinot Grigio or Sauvignon Blac (I used Chardonnay because that's what I had on hand).

  • 1/2 cup apple cider


1.) Preheat the oven to 425 degrees Feirenheight. Add some Olive Oil to a cast iron or other oven-safe pan.

2.) Season the chicken with salt and pepper. Spread each cutlet with 1 tsp apple butter, then top with the blue cheese. Wrap 2 pieces of prosciutto around each cutlet and transfer the chicken to the prepared pan.

3.) Arrange the shallots, garlic, and apples around the chicken. Add the rosemary and thyme. Drizzle olive oil over the apples, and season with salt and pepper. Transfer to the oven and roast for 15-20 minutes, until the chicken is cooked.

4.) Switch the oven to broil and remove the apples from the skillet to a plate. Return the chicken to the oven and broil for 1-2 minutes, until the prosciutto is crisp. This can easily burn so WATCH CLOSELY. Remove from the oven and place the chicken on the plate with the apples.

5.) Drain any excess liquid and place the skillet with the shallots and garlic over medium heat. Add the butter and sage and cook for 1-2 minutes, until the butter is browned and the sage crisp.

6.) Remove the sage from the skillet and add to the plate with the chicken.

7.) To the skillet, add the wine and cider. Bring to a boil over high heat. Boil for 5 minutes, until the liquid is reduced by half. Slide the chicken and apples back into the skillet, and simmer for 1 minute. Remove from the heat.

8.) Serve the chicken topped with apples. Drizzle over any pan sauce. Top with fried sage. I served with a side of boiled asparagus and microwaved mashed potatoes.

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