1620 Calorie
Low-Fat diet and meal plan
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Example 1620 calorie
low-fat diet plan
Example 1620 Calorie Low-Fat Meal Plan
186.5g Carbs
39.9g Fat
121.0g Protein
Breakfast
521.0 Calories |
69.3g Carbs |
21.0g Fat |
16.9g Protein
1
piece
Strawberry French Toast
361.9 Calories |
36.3g Carbs |
18.7g Fat |
13.4g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Strawberry French Toast
scaled to 1 piece
1 slice large
Multi-grain bread
1/4 cup
Reduced fat milk
3/4 tbsp
Sugar
3/4 extra large
Egg
1 tbsp
Butter
1/2 cup, halves
Strawberries
Natural granola with raisins
41
g
Natural granola with raisins
|
Strawberry French Toast
Toast the bread and place in an oven dish. Mix/beat milk, ounce sugar and eggs. Pour mixture over bread and refrigerate for 15 minutes or overnight.
Breakfast morning:
Preheat oven to 400 degrees. In a large frying pan, melt butter with another ounce of sugar and cook the soaked slices of bread until golden on each side. Place slices of bread on an oven rack and arrange strawberry slices. Sprinkle with third ounce of sugar and bake for 4 minutes until berries start melting.
|
Lunch
574.8 Calories |
64.4g Carbs |
6.8g Fat |
64.7g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
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.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|
Dinner
488.4 Calories |
52.8g Carbs |
12.2g Fat |
39.4g Protein
1
breast
Spicy Chicken with Rice and beans
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g 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
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
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.
|