1970 Calorie
Low-Fat diet and meal plan
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Example 1970 calorie
low-fat diet plan
Sunday's Diet Plan
1773.2 Calories
225.0g Carbs
48.6g Fat
126.7g Protein
Breakfast
699.8 Calories |
102.6g Carbs |
25.9g Fat |
23.3g Protein
1
serving
Zucchini Frittata
200.6 Calories |
6.6g Carbs |
12.3g Fat |
15.4g Protein
2
serving
Fruit salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Zucchini Frittata
scaled to 1 serving
Fruit salad
scaled to 2 serving
Morning Roasted Potatoes
scaled to 1 serving
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
Fruit salad
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
504.2 Calories |
50.5g Carbs |
17.7g Fat |
40.0g Protein
1
Shake
Ice-Blended Coffee & Peanut Butter Protein Shake
504.2 Calories |
50.5g Carbs |
17.7g Fat |
40.0g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 Shake
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
|
Dinner
569.2 Calories |
71.9g Carbs |
5.0g Fat |
63.3g Protein
2
kabobs
Vegan Skewers
141.8 Calories |
25.5g Carbs |
0.8g Fat |
10.1g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Vegan Skewers
scaled to 2 kabobs
Cottage Cheese & Raspberries
scaled to 1 serving
Yogurt & Mango
scaled to 1 serving
|
Vegan Skewers
Chop Everything into approx 1" cubes and skewer in whatever order
Grill or cook each side in an oiled saucepan
Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|