2410 Calorie
Low-Fat diet and meal plan
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Example 2410 calorie
low-fat diet plan
Example 2410 Calorie Low-Fat Meal Plan
282.4g Carbs
53.6g Fat
236.0g Protein
Breakfast
732.0 Calories |
129.5g Carbs |
17.3g Fat |
25.5g Protein
1
serving
Berry Granola Parfait
430.3 Calories |
53.5g Carbs |
15.4g Fat |
21.2g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Berry Granola Parfait
scaled to 1 serving
4 oz
Nonfat greek yogurt
1/2 cup
Granola
1/4 cup, halves
Strawberries
1/4 cup
Blueberries
1/2 tbsp
Honey
Blueberries
296
g
Blueberries
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Berry Granola Parfait
Either mix everything haphazardly or carefully layer the yogurt, granola, and fruit into single serving containers.
Fruit Salad
|
Lunch
954.1 Calories |
72.8g Carbs |
17.2g Fat |
129.3g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
815.4 Calories |
80.1g Carbs |
19.1g Fat |
81.2g Protein
1
bagel
Chicken & Mayo Bagel
622.6 Calories |
60.7g Carbs |
11.4g Fat |
65.0g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Chicken & Mayo Bagel
scaled to 1 bagel
1 breast
Chicken breast
1 medium bagel
Bagels
3 slice, medium
Tomatoes
2 leaf, large
Lettuce
1 tbsp
Light mayonnaise
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Chicken & Mayo Bagel
Slice the bagel in half, and if desired toast lightly.
Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
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. Slice the cooked chicken breast into 1/2cm thick slices.
Slice the Tomatoes into 1/2cm thick slices.
Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
|