3290 Calorie
Low-Fat diet and meal plan
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Example 3290 calorie
low-fat diet plan
Example 3290 Calorie Low-Fat Meal Plan
441.8g Carbs
112.0g Fat
163.2g Protein
Breakfast
827.7 Calories |
131.0g Carbs |
13.5g Fat |
56.1g Protein
2
Bowl
Breakfast Parfait
666.7 Calories |
87.8g Carbs |
13.0g Fat |
55.1g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
|
Breakfast Parfait
scaled to 2 Bowl
16 oz
Nonfat greek yogurt
1 cup
Blueberries
1 cup, halves
Strawberries
1/2 cup
Granola with almonds
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
|
Breakfast Parfait
Mix in bowl.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1161.1 Calories |
129.9g Carbs |
39.9g Fat |
83.1g Protein
2
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
1056.1 Calories |
103.0g Carbs |
39.5g Fat |
81.8g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 2 shake
2 medium
Banana
2 1/2 cup
Reduced fat milk
3 tbsp
Peanut butter
2 packet
Coffee
2 scoop
Whey protein powder
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
|
Dinner
1338.3 Calories |
180.9g Carbs |
58.7g Fat |
24.0g Protein
2
cup
Broccoli Salad
411.6 Calories |
32.5g Carbs |
29.2g Fat |
10.6g Protein
2
serving
Jeera (Cumin) Rice
926.7 Calories |
148.4g Carbs |
29.4g Fat |
13.4g Protein
|
Broccoli Salad
scaled to 2 cup
1 1/2 cup chopped
Broccoli
1/8 cup, chopped
Onions
1/8 cup
Raisins
1 1/2 tbsp
Sesame seed dressing
1 1/2 strip
Bacon
1/8 cup, hulled
Sunflower seed kernels
1 tbsp
Light mayonnaise
Jeera (Cumin) Rice
scaled to 2 serving
1/2 tsp, whole
Cumin
2 tbsp
Vegetable oil
1 dash
Salt
1 cup
White rice
1 3/4 cup
Water
|
Broccoli Salad
Chop and fry bacon.
Mix ingredients in large bowl.
If preparing ahead of time, do not add sunflower seeds until serving.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
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