1400 Calorie
Low-Fat diet and meal plan
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Example 1400 calorie
low-fat diet plan
Sunday's Diet Plan
1392.1 Calories
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
|
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
Quick Grapefruit
scaled to 1 serving
|
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
Cottage Cheese & Honeydew Melon
scaled to 1 serving
|
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.
|