2790 Calorie
Low-Fat diet and meal plan
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Example 2790 calorie
low-fat diet plan
Example 2790 Calorie Low-Fat Meal Plan
223.7g Carbs
94.2g Fat
217.2g Protein
Breakfast
934.5 Calories |
63.4g Carbs |
40.7g Fat |
76.2g Protein
2
omelet
Basic Parmesan Egg White Omelet
455.9 Calories |
7.7g Carbs |
30.3g Fat |
36.8g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Basic Parmesan Egg White Omelet
scaled to 2 omelet
8 large
Egg white
4 tbsp
Reduced fat milk
2 dash
Salt
2 dash
Pepper
2 tbsp
Butter
4 tbsp
Parmesan cheese
Nonfat yogurt
490
g
Nonfat yogurt
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
908.1 Calories |
85.6g Carbs |
16.5g Fat |
105.1g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
775.0 Calories |
74.7g Carbs |
37.0g Fat |
35.9g Protein
2
Sausage
Sausage on a Bed of Quinoa
710.8 Calories |
68.2g Carbs |
33.2g Fat |
34.9g Protein
1
serving
Plain Popcorn
64.2 Calories |
6.5g Carbs |
3.9g Fat |
1.0g Protein
|
Sausage on a Bed of Quinoa
scaled to 2 Sausage
2 link
Sausage
1/2 cup
Quinoa
1 tsp
Butter
1/2 spray
Pam cooking spray
Plain Popcorn
scaled to 1 serving
5/16 oz
Popcorn
3/4 tsp
Vegetable oil
|
Sausage on a Bed of Quinoa
Boil 1 cup quinoa in 2 cups of water until all is absorbed (keep 1:2 ratio of quinoa to water). Add butter and fluff.
Coat pan with cooking spray (or your preferred cooking oil) and cook sausage until cooked through (or just warm and toasty, assuming you're using precooked sausage). Serve quinoa and sausage together.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
|