1210 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 1210 calorie low-fat diet plan

Example 1210 Calorie Low-Fat Meal Plan

142.9g Carbs 17.4g Fat 107.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 368.0 Calories \| 72.6g Carbs \| 4.2g Fat \| 17.6g Protein 2 pancakes Cinnamon Oatmeal Pancakes 235.0 Calories \| 39.5g Carbs \| 3.2g Fat \| 15.5g Protein 1 serving Fruit salad 133.0 Calories \| 33.1g Carbs \| 0.9g Fat \| 2.1g Protein	Cinnamon Oatmeal Pancakes scaled to 2 pancakes 2 large Egg white 1/2 tsp Cinnamon 1/4 tsp Nutmeg 1 dash Salt 1/2 cup Oatmeal 1/2 tsp Baking powder 1 tsp Aspartame 6 tbsp Reduced fat milk Fruit salad scaled to 1 serving 1 cup, halves Strawberries 1 cup Blueberries	Cinnamon Oatmeal Pancakes Combine oats with all the other ingredients in a bowl and mix well until a batter forms. If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny. Spray pan with cooking spray or lightly oil the pan. Spoon batter into pan and cook over medium heat just like regular pancakes. If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt. Fruit salad
Lunch 438.6 Calories \| 29.3g Carbs \| 8.3g Fat \| 59.1g Protein 1 serving Tuna Steak au Poivre 326.8 Calories \| 3.1g Carbs \| 8.3g Fat \| 57.1g Protein 1 potato Microwaved sweet potato 111.8 Calories \| 26.2g Carbs \| 0.1g Fat \| 2.0g Protein	Tuna Steak au Poivre scaled to 1 serving 3/4 tbsp Soy sauce 5/8 tsp Peppercorn 1/2 tbsp Vegetable oil 1/8 tsp Ginger 8 oz, boneless Tuna 1/8 tsp Sugar 3/4 tsp Lime juice 1/4 tsp Coriander seed 1/4 medium Scallions 1/2 tbsp Water Microwaved sweet potato scaled to 1 potato 1 sweetpotato, 5" long Sweet potato	Tuna Steak au Poivre Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick. Stir together soy sauce, water, lime juice, ginger, sugar, and scallion. Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare. Serve with dipping sauce. Microwaved sweet potato Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much). If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Dinner 316.7 Calories \| 41.0g Carbs \| 4.9g Fat \| 30.2g Protein 1 serving Scallops Carpaccio With Mango and Parmesan 78.0 Calories \| 5.9g Carbs \| 3.7g Fat \| 5.9g Protein 1 serving Yogurt & Banana 238.8 Calories \| 35.1g Carbs \| 1.3g Fat \| 24.4g Protein	Scallops Carpaccio With Mango and Parmesan scaled to 1 serving 9/16 oz Scallops 1 2/3 tbsp Parmesan cheese 1/4 tsp Olive oil 1/8 fruit without refuse Mangos Yogurt & Banana scaled to 1 serving 8 oz Nonfat greek yogurt 1 medium Banana	Scallops Carpaccio With Mango and Parmesan Arrange cooked scallops on the plate, drizzle olive oil and salt/pepper to taste. Place thinly sliced mangos on top, then add the parmesan. Yogurt & Banana Slice banana and mix with yogurt. Enjoy!

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