1400 Calorie
Low-Fat diet and meal plan
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Example 1400 calorie
low-fat diet plan
Example 1400 Calorie Low-Fat Meal Plan
171.4g Carbs
35.6g Fat
113.7g Protein
Breakfast
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
|
Lunch
449.4 Calories |
68.1g Carbs |
6.4g Fat |
34.4g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
457.7 Calories |
37.0g Carbs |
12.0g Fat |
54.7g Protein
4
oz fish
Herb and Lemon Fish
263.1 Calories |
22.8g Carbs |
9.6g Fat |
26.2g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Herb and Lemon Fish
scaled to 4 oz fish
115 grams
Tilapia
1/2 tbsp
Olive oil
1/2 dash
Pepper
1/2 fruit without seeds
Lemons
1 clove
Garlic
1 tbsp, leaves
Basil
1 tbsp
Parsley
1/3 cup
Brown rice
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Herb and Lemon Fish
Preheat oven to 350°F. Cut two pieces of tin foil large enough to wrap 4oz of fish.
Place each fish in the center a piece of tin foil and brush each fish with olive oil. Season with pepper and lemon zest.
Squeeze juice onto the fish. Add the minced garlic and herbs on top. Wrap the fish completely.
Bake for 15-20 minutes or until fish is fully cooked. Serve with 1/3 cup brown rice.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|