2010 Calorie
Low-Fat diet and meal plan
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Example 2010 calorie
low-fat diet plan
Example 2010 Calorie Low-Fat Meal Plan
229.7g Carbs
42.8g Fat
182.8g Protein
Breakfast
599.9 Calories |
64.2g Carbs |
22.8g Fat |
41.6g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Chocolate peanut protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup
Reduced fat milk
2 tbsp
Peanut butter
1 medium
Banana
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
|
Lunch
749.8 Calories |
91.8g Carbs |
6.6g Fat |
84.2g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
2
serving
Yogurt & Honeydew Melon
389.8 Calories |
47.3g Carbs |
2.2g Fat |
48.0g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Yogurt & Honeydew Melon
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, diced
Melons
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
641.5 Calories |
73.7g Carbs |
13.4g Fat |
57.0g Protein
1
wrap
Stuffed Chicken Wraps
420.3 Calories |
53.2g Carbs |
10.7g Fat |
27.6g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Stuffed Chicken Wraps
scaled to 1 wrap
2 2/3 oz
Chicken breast
0.3 cup
Tomatoes
2 2/3 tbsp
Tomato sauce
1 tsp
Dry taco seasoning mix
1 tortilla
Tortillas
1/16 cup, shredded
Cheddar cheese
1/2 cup shredded
Lettuce
3/16 medium
Red bell pepper
1/4 cup, chopped
Onions
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Stuffed Chicken Wraps
Dice onion and bell pepper and cut chicken breast into strips.
Spray large skillet with cooking spray; heat over medium-high heat.
Add chicken, bell pepper and onion; cook 7 minutes or until chicken is no longer pink, stirring occasionally.
Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally.
Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|