1350 Calorie
Low-Fat diet and meal plan
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Example 1350 calorie
low-fat diet plan
Example 1350 Calorie Low-Fat Meal Plan
165.2g Carbs
25.4g Fat
127.6g Protein
Breakfast
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
|
Dinner
469.1 Calories |
72.1g Carbs |
4.1g Fat |
37.8g Protein
1
serving
Penne Pasta with Cannellini Beans and Escarole
279.8 Calories |
59.6g Carbs |
1.5g Fat |
9.2g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g 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
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
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.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|