2230 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 2230 calorie low-fat diet plan

Sunday's Diet Plan

2212.9 Calories 253.3g Carbs 42.2g Fat 218.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 692.6 Calories \| 93.9g Carbs \| 14.6g Fat \| 52.1g Protein 2 pancakes Protein oatmeal pancakes 459.4 Calories \| 64.1g Carbs \| 2.9g Fat \| 48.5g Protein 1 serving Morning Roasted Potatoes 233.2 Calories \| 29.8g Carbs \| 11.7g Fat \| 3.6g Protein	Protein oatmeal pancakes scaled to 2 pancakes Morning Roasted Potatoes scaled to 1 serving	Protein oatmeal pancakes Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco! 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 783.9 Calories \| 100.9g Carbs \| 10.8g Fat \| 77.6g Protein 1 serving Curry Chicken Salad 203.1 Calories \| 3.2g Carbs \| 8.4g Fat \| 26.9g Protein 2 serving Yogurt & Apricots 580.8 Calories \| 97.8g Carbs \| 2.4g Fat \| 50.6g Protein	Curry Chicken Salad scaled to 1 serving Yogurt & Apricots scaled to 2 serving	Curry Chicken Salad 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. Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder. Yogurt & Apricots Chop dried apricots into pieces and mix into yogurt. Enjoy!
Dinner 736.3 Calories \| 58.5g Carbs \| 16.8g Fat \| 88.7g Protein 1 fillet Baked parmesan tilapia 158.2 Calories \| 5.3g Carbs \| 4.9g Fat \| 23.0g Protein 2 cup Basic protein shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein 1 serving Quick Grapefruit 94.1 Calories \| 23.8g Carbs \| 0.3g Fat \| 1.6g Protein	Baked parmesan tilapia scaled to 1 fillet Basic protein shake scaled to 2 cup Quick Grapefruit scaled to 1 serving	Baked parmesan tilapia This recipe assumes each tilapia fillet is about 100 grams. Preheat oven to 400 degrees F Rinse fish in water, thaw if frozen. Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture. Butter the baking pan and place the fillets in the pan, crumb side up. Bake uncovered until the fish flakes easily with a fork, or about 20 minutes. Basic protein shake Add whey to milk, stir until no chunks of whey are left in the milk. Quick Grapefruit Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.