1030 Calorie Low-Fat diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1030 calorie low-fat diet plan

Example 1030 Calorie Low-Fat Meal Plan

120.2g Carbs 14.7g Fat 98.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 305.9 Calories \| 35.9g Carbs \| 3.9g Fat \| 31.3g Protein 1 serving Oatmeal Cottage Cheese Pancakes 305.9 Calories \| 35.9g Carbs \| 3.9g Fat \| 31.3g Protein	Oatmeal Cottage Cheese Pancakes scaled to 1 serving 1/2 cup Oatmeal 1/2 cup Cottage cheese 1 tsp Vanilla extract 4 large Egg white	Oatmeal Cottage Cheese Pancakes Blend all ingredients in blender. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time. Top with your favorite pancake topping!
Lunch 275.9 Calories \| 47.5g Carbs \| 5.9g Fat \| 13.2g Protein 1 serving Sweet Kale and Bean Mix 275.9 Calories \| 47.5g Carbs \| 5.9g Fat \| 13.2g Protein	Sweet Kale and Bean Mix scaled to 1 serving 1/3 large Apples 1/3 can Canned black beans 1/3 cup, chopped Onions 1 1/3 cup, chopped Kale 1/3 tsp Salt 3/16 tsp Sugar 1 tsp Coconut oil 1/3 tsp Garlic	Sweet Kale and Bean Mix Wash kale and de-stem, then cut or tear into ribbons. Dice the onion, mince the garlic (or use pre-minced from a jar), and chop the apple. Heat coconut oil in a skillet and add onion and minced garlic. Sauté until golden brown. Add kale and sauté til almost cooked (this only takes about a minute). Add chopped apple, black beans (drained), salt and sugar. Cook til heated through, and until the apple is just tender. Remove from stove and serve.
Dinner 399.0 Calories \| 36.8g Carbs \| 4.9g Fat \| 53.8g Protein 1 serving Easy Grilled Lemon Chicken 166.3 Calories \| 3.9g Carbs \| 3.4g Fat \| 29.3g Protein 1 serving Yogurt & Mango 232.7 Calories \| 32.9g Carbs \| 1.5g Fat \| 24.5g Protein	Easy Grilled Lemon Chicken scaled to 1 serving 2 1/16 tbsp Lemon juice 1/8 cup Soy sauce 1/8 tsp Ginger 1/16 tsp Pepper 1/2 full breast Chicken breast Yogurt & Mango scaled to 1 serving 1 cup, sliced Mangos 8 oz Nonfat greek yogurt	Easy Grilled Lemon Chicken Rinse chicken breasts and pat dry with paper towels. Stir together the lemon juice, soy sauce, ginger, and black pepper in a bowl; pour into a large, resealable plastic bag. Add the chicken breasts, seal the bag, and massage to evenly coat chicken with lemon juice mixture. Place in refrigerator to marinate at least 20 minutes, or up to 24 hours. Preheat an outdoor grill for medium-high heat. Lightly oil grill grate, and place about 4 inches from heat source. Drain and discard marinade from the bag, and place chicken on preheated grill. Cook until chicken is no longer pink and juices run clear, 6 to 8 minutes on each side. Yogurt & Mango Cut up mango and mix into yogurt. Enjoy!

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