3470 Calorie
Low-Fat diet and meal plan
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Example 3470 calorie
low-fat diet plan
Example 3470 Calorie Low-Fat Meal Plan
368.1g Carbs
107.4g Fat
252.9g Protein
Breakfast
1100.7 Calories |
98.5g Carbs |
42.0g Fat |
81.4g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Bacon
scaled to 2 strips
2 strip
Bacon
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
Vanilla Protein Milkshake
Mix in blender.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
1169.7 Calories |
128.5g Carbs |
21.7g Fat |
119.3g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
1 1/2 cup
White beans
1 can
Tuna
2 stalk
Onions
1 tbsp
Lemon juice
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Pepper
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
1158.0 Calories |
141.1g Carbs |
43.6g Fat |
52.2g Protein
1
serving
Easy Garlic Chicken
225.1 Calories |
1.6g Carbs |
11.7g Fat |
27.0g Protein
2
serving
Broccoli Spaghetti Soup
685.2 Calories |
89.7g Carbs |
29.0g Fat |
16.9g Protein
2
serving
Salt & Vinegar Popcorn
247.6 Calories |
49.8g Carbs |
2.9g Fat |
8.3g Protein
|
Easy Garlic Chicken
scaled to 1 serving
3/4 tbsp
Butter
1 half breast
Chicken breast
1/2 tsp
Garlic powder
1/4 tsp
Salt
1/4 tsp
Onion powder
Broccoli Spaghetti Soup
scaled to 2 serving
4 oz
Spaghetti
1/2 dash
Salt
2 tbsp
Olive oil
1/2 stalk
Broccoli
1/2 dash
Pepper
Salt & Vinegar Popcorn
scaled to 2 serving
8 cup
Popcorn
8 tablespoon
Malt Vinegar
2 tsp
Salt
|
Easy Garlic Chicken
Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Broccoli Spaghetti Soup
Chop broccoli.
Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente.
Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|