2320 Calorie
Low-Fat diet and meal plan
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Example 2320 calorie
low-fat diet plan
Example 2320 Calorie Low-Fat Meal Plan
235.6g Carbs
48.9g Fat
239.8g Protein
Breakfast
763.0 Calories |
106.7g Carbs |
19.1g Fat |
51.7g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Strawberries
144
g
Strawberries
|
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
708.7 Calories |
87.4g Carbs |
12.6g Fat |
67.8g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
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 with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
820.3 Calories |
41.6g Carbs |
17.2g Fat |
120.3g Protein
2
hen
Broiled Cornish Hens
625.4 Calories |
17.9g Carbs |
16.1g Fat |
96.3g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Broiled Cornish Hens
scaled to 2 hen
1 tsp
Allspice
2 bird
Cornish game hens, meat only
2 tsp
Lemon juice
3 tsp
Molasses
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|