1390 Calorie
Low-Fat diet and meal plan
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Example 1390 calorie
low-fat diet plan
Example 1390 Calorie Low-Fat Meal Plan
169.0g Carbs
27.3g Fat
120.1g Protein
Breakfast
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
|
Fruit yogurt smoothie
scaled to 1 shake
1/2 cup
Reduced fat milk
1 1/2 tbsp, ground
Flaxseed
1 tbsp
Honey
1/2 cup, whole
Strawberries
4 oz
Nonfat greek yogurt
1 medium
Banana
30 grams
Whey protein powder
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
|
Lunch
426.3 Calories |
26.2g Carbs |
12.8g Fat |
53.6g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Peaches & Almond Butter on Toast
198.0 Calories |
22.1g Carbs |
10.0g Fat |
7.5g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Peaches & Almond Butter on Toast
scaled to 1 serving
1/2 medium
Peaches
1 slice
Whole-wheat bread
1 tbsp
Almond butter
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|
Dinner
427.7 Calories |
77.0g Carbs |
5.6g Fat |
23.2g Protein
1
serving
Greek Pasta with Tomatoes and White Beans
427.7 Calories |
77.0g Carbs |
5.6g Fat |
23.2g Protein
|
Greek Pasta with Tomatoes and White Beans
scaled to 1 serving
1/4 package
Spinach
2 oz
Whole wheat pasta
1/2 can
Tomatoes
1/2 cup
White beans
1/8 cup, crumbled
Feta cheese
|
Greek Pasta with Tomatoes and White Beans
Wash & chop spinach. Dice tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of boiling salted water until al dente.
Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta.
|