2270 Calorie
Low-Fat diet and meal plan
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Example 2270 calorie
low-fat diet plan
Example 2270 Calorie Low-Fat Meal Plan
261.7g Carbs
48.6g Fat
211.2g Protein
Breakfast
819.3 Calories |
89.7g Carbs |
19.2g Fat |
72.6g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
819.0 Calories |
69.6g Carbs |
17.3g Fat |
99.7g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
657.1 Calories |
102.4g Carbs |
12.1g Fat |
38.9g Protein
1
serving
Barbeque Tempeh Sandwiches
415.0 Calories |
65.6g Carbs |
11.0g Fat |
14.7g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Barbeque Tempeh Sandwiches
scaled to 1 serving
1/4 medium
Onions
1/2 medium
Red bell pepper
1 roll
Hard rolls
1/4 cup
Tempeh
1/4 cup
Barbecue sauce
3/4 tsp
Vegetable oil
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
Barbeque Tempeh Sandwiches
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
Chop onion. Seed & chop pepper. Split and toast rolls.
Heat oil in a skillet over medium heat. Add the red peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
Spoon the tempeh mixture onto kaiser rolls, and serve.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|