2170 Calorie Low-Fat diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2170 calorie low-fat diet plan

Sunday's Diet Plan

2145.6 Calories 205.8g Carbs 64.0g Fat 200.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 858.5 Calories \| 104.2g Carbs \| 19.6g Fat \| 75.1g Protein 1 shake Banana oatmeal smoothie 716.9 Calories \| 95.6g Carbs \| 18.7g Fat \| 50.7g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	Banana oatmeal smoothie scaled to 1 shake Nonfat greek yogurt 240 g Nonfat greek yogurt	Banana oatmeal smoothie Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
Lunch 705.9 Calories \| 78.9g Carbs \| 13.9g Fat \| 70.9g Protein 1 sandwich Hummus on Rye 203.5 Calories \| 29.0g Carbs \| 7.3g Fat \| 9.6g Protein 2 serving Cottage Cheese & Strawberries 378.6 Calories \| 25.0g Carbs \| 5.1g Fat \| 57.1g Protein 1 serving Salt & Vinegar Popcorn 123.8 Calories \| 24.9g Carbs \| 1.4g Fat \| 4.2g Protein	Hummus on Rye scaled to 1 sandwich Cottage Cheese & Strawberries scaled to 2 serving Salt & Vinegar Popcorn scaled to 1 serving	Hummus on Rye This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus. Cottage Cheese & Strawberries Mix cottage cheese with sliced strawberries and serve. Salt & Vinegar Popcorn Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper. Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
Dinner 581.2 Calories \| 22.6g Carbs \| 30.5g Fat \| 54.5g Protein 1 serving Pork Medallions with Mustard-Caper Sauce 486.8 Calories \| 10.0g Carbs \| 26.6g Fat \| 50.7g Protein 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) Red bell pepper 36.9 Calories \| 7.2g Carbs \| 0.4g Fat \| 1.2g Protein 1 serving Balsamic Asparagus 57.5 Calories \| 5.4g Carbs \| 3.5g Fat \| 2.7g Protein	Pork Medallions with Mustard-Caper Sauce scaled to 1 serving Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper Balsamic Asparagus scaled to 1 serving	Pork Medallions with Mustard-Caper Sauce If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper. Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce. Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated. Season to taste with salt and pepper, as needed and then serve immediately. Balsamic Asparagus Prepare asparagus by washing and snapping off tough end. Heat oil in frying pan. Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus. Remove from heat and cover for a few minutes to let flavours develop. Serve.

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