2080 Calorie
Low-Fat diet and meal plan
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Example 2080 calorie
low-fat diet plan
Example 2080 Calorie Low-Fat Meal Plan
241.2g Carbs
35.3g Fat
213.1g Protein
Breakfast
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
748.4 Calories |
83.8g Carbs |
7.1g Fat |
94.4g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Yogurt & Banana
477.5 Calories |
70.2g Carbs |
2.6g Fat |
48.7g 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 2 serving
16 oz
Nonfat greek yogurt
2 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
622.6 Calories |
60.7g Carbs |
11.4g Fat |
65.0g Protein
1
bagel
Chicken & Mayo Bagel
622.6 Calories |
60.7g Carbs |
11.4g Fat |
65.0g Protein
|
Chicken & Mayo Bagel
scaled to 1 bagel
1 breast
Chicken breast
1 medium bagel
Bagels
3 slice, medium
Tomatoes
2 leaf, large
Lettuce
1 tbsp
Light mayonnaise
|
Chicken & Mayo Bagel
Slice the bagel in half, and if desired toast lightly.
Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Slice the cooked chicken breast into 1/2cm thick slices.
Slice the Tomatoes into 1/2cm thick slices.
Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
|