2030 Calorie
Low-Fat diet and meal plan
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Example 2030 calorie
low-fat diet plan
Example 2030 Calorie Low-Fat Meal Plan
234.9g Carbs
35.4g Fat
161.6g Protein
Breakfast
528.9 Calories |
85.1g Carbs |
14.1g Fat |
22.9g Protein
1
serving
SuperGreen Chia Pudding
395.9 Calories |
51.9g Carbs |
13.1g Fat |
20.7g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
SuperGreen Chia Pudding
scaled to 1 serving
1/2 medium
Banana
4 oz
Nonfat greek yogurt
1/4 cup
Almond milk
1 cup
Spinach
1 tbsp
Maple syrups
1/2 tsp
Salt
2 tbsp
Organic Chia Seeds
1/8 cup
Granola
1 tbsp
Raspberries
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
SuperGreen Chia Pudding
Place the banana, yogurt, almond milk, baby spinach, maple syrup, and salt into a blender. Blend on high until smooth. Pour the mixture into a glass bowl and stir in the chia seeds. Cover the bowl and place into the refrigerator. Let the mixture sit for at least 2 hours or overnight. Stir well before serving and top with a sprinkle of granola and raspberries. Enjoy!
Fruit Salad
|
Lunch
542.5 Calories |
89.5g Carbs |
8.2g Fat |
33.9g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
779.3 Calories |
60.3g Carbs |
13.1g Fat |
104.8g Protein
1
serving
Mesquite Garlic Trout
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Mesquite Garlic Trout
scaled to 1 serving
1/4 tsp
Grill Creations Smokey Mesquite Seasoning
1/4 tsp
Salt
8 oz
Trout
1 tsp
Garlic
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|