1640 Calorie
Low-Fat diet and meal plan
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Example 1640 calorie
low-fat diet plan
Example 1640 Calorie Low-Fat Meal Plan
189.0g Carbs
43.4g Fat
113.5g Protein
Breakfast
583.6 Calories |
97.0g Carbs |
14.2g Fat |
25.4g Protein
1
serving
SuperGreen Chia Pudding
395.9 Calories |
51.9g Carbs |
13.1g Fat |
20.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
SuperGreen Chia Pudding
scaled to 1 serving
1/2 medium
Banana
4 oz
Nonfat greek yogurt
1/4 cup
Almond milk
1 cup
Spinach
1 tbsp
Maple syrups
1/2 tsp
Salt
2 tbsp
Organic Chia Seeds
1/8 cup
Granola
1 tbsp
Raspberries
Melons
1
melon, medium (about 5" dia)
Melons
|
SuperGreen Chia Pudding
Place the banana, yogurt, almond milk, baby spinach, maple syrup, and salt into a blender. Blend on high until smooth. Pour the mixture into a glass bowl and stir in the chia seeds. Cover the bowl and place into the refrigerator. Let the mixture sit for at least 2 hours or overnight. Stir well before serving and top with a sprinkle of granola and raspberries. Enjoy!
|
Lunch
473.0 Calories |
56.9g Carbs |
12.1g Fat |
38.3g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g 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
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
487.4 Calories |
35.1g Carbs |
17.1g Fat |
49.8g Protein
1
serving
Asian Style Beef and Broccoli
246.4 Calories |
8.6g Carbs |
14.6g Fat |
20.7g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Asian Style Beef and Broccoli
scaled to 1 serving
3/4 tsp
Olive oil
3/4 cup chopped
Broccoli
1/8 cup strips or slices
Carrots
1/8 cup, chopped
Onions
3/4 tbsp
Soy sauce
2 tbsp
Chicken broth
3 oz
Beef top sirloin
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Asian Style Beef and Broccoli
(Canned chicken stock will do fine) In a 10" skillet or wok heat the oil. Add the prepared vegetables.
Cook, stirring quickly and frequently until the vegetables are crisp tender and the onions are browned.
Stir in the beef strips and cook until done.
Add in the chicken broth and soy sauce. Optional to add cornstarch or guar gum to thicken the sauce.
Eat hot and enjoy!
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|