2360 Calorie
Low-Fat diet and meal plan
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Example 2360 calorie
low-fat diet plan
Sunday's Diet Plan
2322.4 Calories
265.0g Carbs
51.9g Fat
209.6g Protein
Breakfast
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
|
Blueberry Shake
scaled to 2 cups
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
875.3 Calories |
98.8g Carbs |
17.6g Fat |
85.0g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
Yogurt with Radishes & Dill
scaled to 1 serving
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
722.5 Calories |
69.4g Carbs |
17.6g Fat |
70.9g Protein
1
Sandwich
BBQ Chicken Sandwich
469.9 Calories |
40.2g Carbs |
14.9g Fat |
41.8g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
BBQ Chicken Sandwich
scaled to 1 Sandwich
Cottage Cheese with Banana
scaled to 1 serving
|
BBQ Chicken Sandwich
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|