1530 Calorie
Low-Fat diet and meal plan
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Example 1530 calorie
low-fat diet plan
Example 1530 Calorie Low-Fat Meal Plan
178.9g Carbs
31.1g Fat
136.5g Protein
Breakfast
487.2 Calories |
61.8g Carbs |
6.8g Fat |
46.1g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
509.7 Calories |
48.6g Carbs |
5.8g Fat |
70.1g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g 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
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
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!
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|
Dinner
500.4 Calories |
68.4g Carbs |
18.4g Fat |
20.3g Protein
1
serving
Lima Bean Pasta
470.9 Calories |
61.6g Carbs |
18.3g Fat |
19.6g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Lima Bean Pasta
scaled to 1 serving
1/4 tsp, leaves
Tarragon
0.031 tsp
Salt
2 oz
Whole wheat pasta
1/2 cloves, minced
Garlic
1 tbsp
Olive oil
1/2 cup
Lima beans
1/8 cup, grated
Parmesan cheese
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Lima Bean Pasta
Drain and rinse lima beans. Crush garlic.
Bring a large pot of lightly salted water to a boil. Place rotini pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain.
Heat the olive oil in a skillet over medium-high heat. Place lima beans in skillet. Season with garlic, tarragon, and salt. Cook and stir until heated through. Toss with cooked rotini and top with Parmesan cheese to serve.
|