2280 Calorie
Low-Fat diet and meal plan
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Example 2280 calorie
low-fat diet plan
Example 2280 Calorie Low-Fat Meal Plan
258.6g Carbs
44.2g Fat
177.4g Protein
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
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the 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
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
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
1/2 tsp
Olive oil
3/4 package
Mixed vegetables
1/2 tbsp
Soy sauce
75 grams
Beef tri-tip roast
Quinoa
scaled to 2 serving
1/2 cup
Quinoa
3/8 tsp
Salt
|
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.
|