2220 Calorie
Low-Fat diet and meal plan
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Example 2220 calorie
low-fat diet plan
Example 2220 Calorie Low-Fat Meal Plan
213.0g Carbs
48.8g Fat
220.1g Protein
Breakfast
418.5 Calories |
95.3g Carbs |
3.5g Fat |
9.6g Protein
1
cup
Oatmeal and raisins
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Oatmeal and raisins
scaled to 1 cup
1 cup
Water
1 tsp
Maple syrups
1/4 cup
Raisins
1/2 cup
Oatmeal
Natural granola with raisins
41
g
Natural granola with raisins
|
Oatmeal and raisins
Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
Remove, add maple syrup, and eat.
|
Lunch
710.8 Calories |
81.9g Carbs |
5.6g Fat |
87.8g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
2
serving
Yogurt & Cantaloupe
376.3 Calories |
42.5g Carbs |
2.4g Fat |
48.9g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Yogurt & Cantaloupe
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, cubes
Melons
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
|
Dinner
1006.0 Calories |
35.8g Carbs |
39.7g Fat |
122.6g Protein
2
breast
Herb-Parmesan Chicken Breast
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Herb-Parmesan Chicken Breast
scaled to 2 breast
1/2 cloves, minced
Garlic
1/2 tsp
Lemon peel
1/4 cup
Parsley
2 breast
Chicken breast
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Butter
1/2 tbsp
Vegetable oil
1/4 cup
Chicken broth
1/2 cup
Parmesan cheese
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
|