3450 Calorie
Low-Fat diet and meal plan
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Example 3450 calorie
low-fat diet plan
Example 3450 Calorie Low-Fat Meal Plan
320.5g Carbs
109.8g Fat
322.5g Protein
Breakfast
1154.1 Calories |
112.5g Carbs |
34.0g Fat |
108.6g Protein
2
shake
Oatmeal banana protein shake
1092.6 Calories |
97.1g Carbs |
33.9g Fat |
107.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal banana protein shake
scaled to 2 shake
1 cup
Oatmeal
120 grams
Whey protein powder
1 medium
Banana
2 tbsp
Flaxseed oil
3 cup
Water
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
1161.9 Calories |
86.0g Carbs |
31.8g Fat |
140.6g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
1151.9 Calories |
122.1g Carbs |
43.9g Fat |
73.4g Protein
2
serving
Honey Pecan Chicken Breast
772.6 Calories |
60.6g Carbs |
33.6g Fat |
57.9g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Honey Pecan Chicken Breast
scaled to 2 serving
2 half breast
Chicken breast
1/4 cup
Wheat flour
2 tbsp
Honey
1/8 cup, chopped
Pecans
1 1/2 tbsp
Butter
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Honey Pecan Chicken Breast
Dredge the breasts in flour, shaking off excess.
Heat about 2/3 of your butter in a heavy skillet over medium heat.
Add the breasts and brown on both sides, about 5-6 minutes.
Stir together the remaining butter, honey and pecans.
Add to the skillet, stir gently.
Cover and simmer gently for 7-8 minutes.
Remove breasts to a serving platter, pour sauce over and serve.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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