2340 Calorie Low-Fat diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto 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 2340 calorie low-fat diet plan

Example 2340 Calorie Low-Fat Meal Plan

269.9g Carbs 42.5g Fat 236.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 777.6 Calories \| 130.2g Carbs \| 7.4g Fat \| 55.4g Protein 2 pancakes Protein oatmeal pancakes 459.4 Calories \| 64.1g Carbs \| 2.9g Fat \| 48.5g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein	Protein oatmeal pancakes scaled to 2 pancakes 30 grams Whey protein powder 5 large Egg white 1/4 tsp Cinnamon 1 small Banana 50 grams Blueberries 1/2 cup Oatmeal Natural granola with raisins 82 g Natural granola with raisins	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!
Lunch 716.2 Calories \| 86.3g Carbs \| 16.6g Fat \| 64.0g Protein 1 serving Quick Nori Roll with Cucumber and Avocado 231.9 Calories \| 12.6g Carbs \| 14.5g Fat \| 15.6g Protein 2 serving Yogurt & Raisins 484.3 Calories \| 73.7g Carbs \| 2.1g Fat \| 48.4g Protein	Quick Nori Roll with Cucumber and Avocado scaled to 1 serving 1 sheets Seaweed 1/2 cup slices Cucumber 1/4 fruit Avocados 2 slice Tofu 1/4 cup Alfalfa sprouts 1 tbsp Soy sauce 1 tsp Sesame seeds Yogurt & Raisins scaled to 2 serving 16 oz Nonfat greek yogurt 1/2 cup Raisins	Quick Nori Roll with Cucumber and Avocado Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you. Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds. Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge. Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you. Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal. Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping. Yogurt & Raisins Mix raisins into yogurt and enjoy!
Dinner 862.6 Calories \| 53.5g Carbs \| 18.5g Fat \| 117.1g Protein 2 serving Teriyaki Garlic Chicken 378.9 Calories \| 17.3g Carbs \| 6.7g Fat \| 58.1g Protein 2 serving Cottage Cheese & Honeydew Melon 389.2 Calories \| 28.4g Carbs \| 4.8g Fat \| 56.9g Protein 1 serving Green Beans with Olive Oil 94.5 Calories \| 7.8g Carbs \| 7.0g Fat \| 2.1g Protein	Teriyaki Garlic Chicken scaled to 2 serving 1/4 cup Italian dressing 1/4 cup Teriyaki sauce 1 cloves, minced Garlic 2 half breast Chicken breast Cottage Cheese & Honeydew Melon scaled to 2 serving 2 cup, Cottage cheese 1 cup, balls Melons Green Beans with Olive Oil scaled to 1 serving 1 1/8 cup 1/2" pieces Green beans 1/2 tbsp Olive oil 1/4 tsp Salt	Teriyaki Garlic Chicken In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine. Add the chicken breast halves; cover and marinate in the refrigerator overnight. Grill over hot coals for approximately 10 minutes on each side or until juices run clear. Cottage Cheese & Honeydew Melon Mix cottage cheese with melon balls and serve. Green Beans with Olive Oil PREPARATION: Trim green beans. Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.

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