2090 Calorie
Low-Fat diet and meal plan
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Example 2090 calorie
low-fat diet plan
Example 2090 Calorie Low-Fat Meal Plan
241.2g Carbs
50.8g Fat
168.8g Protein
Breakfast
583.3 Calories |
116.5g Carbs |
11.3g Fat |
10.5g Protein
1
serving
Hazelnut and Banana "Sushi"
339.9 Calories |
62.0g Carbs |
8.6g Fat |
5.9g 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
|
Hazelnut and Banana "Sushi"
scaled to 1 serving
1 tbsp
Hazelnut spread
1 medium
Banana
1 tortilla
Tortillas
Natural granola with raisins
41
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
Hazelnut and Banana "Sushi"
Spread hazelnut spread across one side of tortilla to cover evenly. Place banana in center and roll tortilla around banana. Slice into sushi-sized pieces and enjoy!
|
Lunch
839.9 Calories |
54.4g Carbs |
16.7g Fat |
114.7g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|
Dinner
641.7 Calories |
70.3g Carbs |
22.8g Fat |
43.6g Protein
1
serving
Fettuccine alfredo
400.7 Calories |
43.8g Carbs |
20.4g Fat |
14.5g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Fettuccine alfredo
scaled to 1 serving
1/8 cup, fluid
Heavy whipping cream
5/8 tbsp
Butter
1/8 tsp
Pepper
0.031 tsp
Salt
3 tbsp
Parmesan cheese
2 oz
Whole wheat pasta
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Fettuccine alfredo
Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles).
Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready.
Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|