3210 Calorie
Low-Fat diet and meal plan
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Example 3210 calorie
low-fat diet plan
Example 3210 Calorie Low-Fat Meal Plan
387.3g Carbs
96.1g Fat
209.2g Protein
Breakfast
1035.1 Calories |
89.8g Carbs |
56.8g Fat |
44.5g Protein
1
serving
Scrambled Eggs with Chorizo and Tortillas
783.9 Calories |
34.6g Carbs |
53.6g Fat |
39.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
|
Scrambled Eggs with Chorizo and Tortillas
scaled to 1 serving
1/2 tbsp
Olive oil
1/4 cup
Salsa
1/4 medium
Onions
1 1/2 cup
Tortilla chips
3 extra large
Egg
2 oz
Pork and beef chorizo
Natural granola with raisins
41
g
Natural granola with raisins
Strawberries
288
g
Strawberries
|
Scrambled Eggs with Chorizo and Tortillas
PREPARATION: Lightly beat eggs. Chop onions. Cut chorizo into 1/2 inch pieces.
Stir together eggs and tortilla chips.
Cook onion in oil in a 12-inch heavy nonstick skillet over medium heat, stirring, until softened. Add chorizo and cook, breaking up any lumps, just until fresh sausage is no longer pink, about 3 minutes, or dried is heated through, about 1 minute.
Add egg mixture and cook over medium-high heat, stirring frequently, until set but still moist, 2 to 3 minutes.
|
Lunch
1059.7 Calories |
133.4g Carbs |
27.2g Fat |
79.7g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
1074.1 Calories |
164.1g Carbs |
12.1g Fat |
85.0g Protein
2
bowl
Tuna Macaroni Goulash
665.1 Calories |
107.6g Carbs |
6.9g Fat |
49.9g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Tuna Macaroni Goulash
scaled to 2 bowl
1 cup spiral shaped
Macaroni
1 can
Corn
1 can
Tuna
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Tuna Macaroni Goulash
Cook macaroni as per directions on box.
Add drained tuna and corn.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|