1380 Calorie
Low-Fat diet and meal plan
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Example 1380 calorie
low-fat diet plan
Example 1380 Calorie Low-Fat Meal Plan
150.2g Carbs
32.6g Fat
119.3g Protein
Breakfast
479.6 Calories |
76.0g Carbs |
10.0g Fat |
29.6g Protein
1
smoothie
PB&J Smoothie
385.0 Calories |
50.9g Carbs |
9.7g Fat |
29.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
PB&J Smoothie
scaled to 1 smoothie
1 small
Banana
1 tbsp
Peanut butter
1 tsp
Strawberry jam
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
Apples
1
medium (3" dia)
Apples
|
PB&J Smoothie
Blend all ingredients
|
Lunch
393.5 Calories |
26.1g Carbs |
10.7g Fat |
51.4g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Celery & Hummus
Eat celery with hummus.
|
Dinner
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
1
breast
Spicy Chicken with Rice and beans
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
|
Spicy Chicken with Rice and beans
scaled to 1 breast
5 oz
Chicken breast
1/2 tbsp
Vegetable oil
3/8 tsp
Garlic powder
1/8 tsp
Pepper
1/4 cup
White rice
1/3 cup 8 fl oz
Water
1/16 cup, chopped
Scallions
3/8 cup
Southern ranch beans
1/2 serving
Diced Original Tomatoes and Green Chilies
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
|