1090 Calorie
Low-Fat diet and meal plan
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Example 1090 calorie
low-fat diet plan
Example 1090 Calorie Low-Fat Meal Plan
132.2g Carbs
19.7g Fat
93.0g Protein
Breakfast
313.0 Calories |
58.4g Carbs |
1.7g Fat |
19.8g Protein
1
bowl
Oatmeal and peaches
175.8 Calories |
39.6g Carbs |
1.3g Fat |
5.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Oatmeal and peaches
scaled to 1 bowl
1/2 cup
Water
1/2 cup slices
Peaches
1/2 cup
Oatmeal
1 tsp brownulated
Brown sugar
Nonfat yogurt
245
g
Nonfat yogurt
|
Oatmeal and peaches
Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
|
Lunch
358.8 Calories |
51.7g Carbs |
11.9g Fat |
15.4g Protein
1
serving
Creamy Vegan Bean & Eggplant Casserole
294.6 Calories |
45.2g Carbs |
8.0g Fat |
14.4g Protein
1
serving
Plain Popcorn
64.2 Calories |
6.5g Carbs |
3.9g Fat |
1.0g Protein
|
Creamy Vegan Bean & Eggplant Casserole
scaled to 1 serving
1/4 eggplant, peeled
Eggplant
3/8 cup
White beans
3/8 cup
Chickpeas
1/4 tsp
Chili powder
3/8 tsp
Paprika
3/4 tsp
Tomato paste
1/2 can
Tomatoes
3/4 tsp
Sesame butter
3/4 tsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Plain Popcorn
scaled to 1 serving
5/16 oz
Popcorn
3/4 tsp
Vegetable oil
|
Creamy Vegan Bean & Eggplant Casserole
Chop the eggplant into cubes about 1/4 inch in diameter. Saute in a large frying pan over a medium heat with a little olive oil for a few minutes until it starts to turn golden brown. Add the beans and the spices and mix so everything is evenly coated.
Add the tomato paste, chopped tomatoes and tahini, stir and simmer for 5-7 minutes until everything is completely heated through. Taste and season with salt and pepper. Serve with rice or baked potatoes and top with some freshly chopped parsley.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
|
Dinner
384.1 Calories |
22.1g Carbs |
6.1g Fat |
57.8g Protein
1
serving
Teriyaki Garlic Chicken
189.4 Calories |
8.6g Carbs |
3.4g Fat |
29.1g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Teriyaki Garlic Chicken
scaled to 1 serving
2 1/16 tbsp
Italian dressing
2 tbsp
Teriyaki sauce
1/2 cloves, minced
Garlic
1 half breast
Chicken breast
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine.
Add the chicken breast halves; cover and marinate in the refrigerator overnight.
Grill over hot coals for approximately 10 minutes on each side or until juices run clear.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|