1160 Calorie
Low-Fat diet and meal plan
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Example 1160 calorie
low-fat diet plan
Example 1160 Calorie Low-Fat Meal Plan
137.3g Carbs
22.3g Fat
100.0g Protein
Breakfast
459.3 Calories |
58.7g Carbs |
9.7g Fat |
36.2g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Vanilla Protein Milkshake
Mix in blender.
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
339.7 Calories |
65.1g Carbs |
5.3g Fat |
12.4g Protein
1
serving
Penne Pasta with Cannellini Beans and Escarole
279.8 Calories |
59.6g Carbs |
1.5g Fat |
9.2g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Penne Pasta with Cannellini Beans and Escarole
scaled to 1 serving
1/8 dash
Salt
1/8 head
Endive
1/8 can
Tomatoes
1/8 dash
Pepper
54 15/16 grams
White beans
2 oz
Pasta
Fried Broccoli
scaled to 1 serving
1/4 package
Broccoli
3/4 tsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/4 tsp
Salt
|
Penne Pasta with Cannellini Beans and Escarole
Chop the endive/escarole. Dice tomatoes.
Bring a large pot of lightly salted water to a boil, and cook the penne pasta 8 to 10 minutes or until al dente; drain.
In a skillet over medium heat, cook and stir the escarole, cannellini beans and liquid, and diced tomatoes with garlic and onion until heated through. Season with salt and pepper. Toss with the cooked pasta to serve.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
|
Dinner
330.5 Calories |
13.5g Carbs |
7.3g Fat |
51.4g Protein
1
fillet
Baked parmesan tilapia
158.2 Calories |
5.3g Carbs |
4.9g Fat |
23.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Baked parmesan tilapia
scaled to 1 fillet
100 grams
Tilapia
1 tbsp
Bread crumbs
1 tbsp
Parmesan cheese
3/8 tsp
Butter
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Baked parmesan tilapia
This recipe assumes each tilapia fillet is about 100 grams.
Preheat oven to 400 degrees F
Rinse fish in water, thaw if frozen.
Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture.
Butter the baking pan and place the fillets in the pan, crumb side up.
Bake uncovered until the fish flakes easily with a fork, or about 20 minutes.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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