1920 Calorie
Low-Fat diet and meal plan
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Example 1920 calorie
low-fat diet plan
Example 1920 Calorie Low-Fat Meal Plan
189.1g Carbs
39.1g Fat
192.0g Protein
Breakfast
576.8 Calories |
98.4g Carbs |
9.3g Fat |
32.1g Protein
1
Bowl
Breakfast Parfait
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Breakfast Parfait
scaled to 1 Bowl
8 oz
Nonfat greek yogurt
1/2 cup
Blueberries
1/2 cup, halves
Strawberries
1/4 cup
Granola with almonds
Natural granola with raisins
41
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
Breakfast Parfait
Mix in bowl.
|
Lunch
687.5 Calories |
58.4g Carbs |
18.9g Fat |
73.7g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
579.4 Calories |
32.3g Carbs |
10.9g Fat |
86.2g Protein
1
serving
Tuna Steak au Poivre
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Tuna Steak au Poivre
scaled to 1 serving
3/4 tbsp
Soy sauce
5/8 tsp
Peppercorn
1/2 tbsp
Vegetable oil
1/8 tsp
Ginger
8 oz, boneless
Tuna
1/8 tsp
Sugar
3/4 tsp
Lime juice
1/4 tsp
Coriander seed
1/4 medium
Scallions
1/2 tbsp
Water
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|