2350 Calorie
Low-Fat diet and meal plan
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Example 2350 calorie
low-fat diet plan
Example 2350 Calorie Low-Fat Meal Plan
260.9g Carbs
42.7g Fat
215.3g Protein
Breakfast
567.3 Calories |
55.0g Carbs |
7.6g Fat |
69.4g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
797.4 Calories |
109.8g Carbs |
11.2g Fat |
69.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
932.5 Calories |
96.0g Carbs |
23.9g Fat |
76.6g Protein
2
breast
Spicy Chicken with Rice and beans
932.5 Calories |
96.0g Carbs |
23.9g Fat |
76.6g Protein
|
Spicy Chicken with Rice and beans
scaled to 2 breast
10 oz
Chicken breast
1 tbsp
Vegetable oil
13/16 tsp
Garlic powder
1/4 tsp
Pepper
1/2 cup
White rice
2/3 cup 8 fl oz
Water
1/8 cup, chopped
Scallions
3/4 cup
Southern ranch beans
1 serving
Diced Original Tomatoes and Green Chilies
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
|