2240 Calorie
Low-Fat diet and meal plan
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Example 2240 calorie
low-fat diet plan
Sunday's Diet Plan
2200.5 Calories
242.1g Carbs
47.0g Fat
215.7g Protein
Breakfast
527.5 Calories |
93.0g Carbs |
11.5g Fat |
22.8g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
Apples
1
medium (3" dia)
Apples
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
842.6 Calories |
50.6g Carbs |
22.1g Fat |
107.7g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
Celery & Hummus
scaled to 1 serving
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Celery & Hummus
Eat celery with hummus.
|
Dinner
830.5 Calories |
98.4g Carbs |
13.5g Fat |
85.2g Protein
1
serving
Dill Poached Salmon
249.7 Calories |
0.7g Carbs |
11.1g Fat |
34.6g Protein
2
serving
Yogurt & Apricots
580.8 Calories |
97.8g Carbs |
2.4g Fat |
50.6g Protein
|
Dill Poached Salmon
scaled to 1 serving
Yogurt & Apricots
scaled to 2 serving
|
Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|