2280 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 2280 calorie low-fat diet plan

Sunday's Diet Plan

2122.3 Calories 258.6g Carbs 44.2g Fat 177.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 714.0 Calories \| 89.5g Carbs \| 20.7g Fat \| 46.8g Protein 1 serving Simple Spinach Scramble 251.9 Calories \| 6.8g Carbs \| 18.7g Fat \| 14.1g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Simple Spinach Scramble scaled to 1 serving Nonfat yogurt 490 g Nonfat yogurt Melons 1 melon, medium (about 5" dia) Melons	Simple Spinach Scramble Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft. Add the eggs and scramble until cooked. Top with salt and pepper. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Lunch 802.5 Calories \| 85.5g Carbs \| 9.7g Fat \| 94.9g Protein 1 sandwich Barbecue tuna sandwich 360.0 Calories \| 44.6g Carbs \| 4.4g Fat \| 36.2g Protein 2 serving Cottage Cheese & Peaches 442.5 Calories \| 40.9g Carbs \| 5.3g Fat \| 58.7g Protein	Barbecue tuna sandwich scaled to 1 sandwich Cottage Cheese & Peaches scaled to 2 serving	Barbecue tuna sandwich Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well. Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich. Cottage Cheese & Peaches Cut peach in half and remove pit. Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Dinner 605.8 Calories \| 83.6g Carbs \| 13.9g Fat \| 35.6g Protein 1 serving Beef Stir Fry 293.0 Calories \| 29.1g Carbs \| 8.7g Fat \| 23.6g Protein 2 serving Quinoa 312.8 Calories \| 54.5g Carbs \| 5.2g Fat \| 12.0g Protein	Beef Stir Fry scaled to 1 serving Quinoa scaled to 2 serving	Beef Stir Fry In a wok or large pan, pour in the olive oil and heat. Add beef and brown. Once the meat is browned, add frozen stir-fry vegetables. Continue to cook over medium high heat until the vegetables are defrosted. After the vegetables are no longer frozen, add the soy sauce and continue to cook until the vegetables are at the desired tenderness. Quinoa Rinse quinoa well in a strainer and drain. Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered. When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.