2460 Calorie
Low-Fat diet and meal plan
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Example 2460 calorie
low-fat diet plan
Sunday's Diet Plan
2390.6 Calories
252.7g Carbs
72.0g Fat
195.5g Protein
Breakfast
868.1 Calories |
90.7g Carbs |
42.4g Fat |
36.0g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Simple Spinach Scramble
scaled to 2 serving
Natural granola with raisins
82
g
Natural granola with raisins
Strawberries
144
g
Strawberries
|
Simple Spinach Scramble
Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
591.6 Calories |
105.0g Carbs |
6.9g Fat |
35.7g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Mango Protein Shake
scaled to 1 shake
Banana Pineapple "Ice Cream"
scaled to 1 serving
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
|
Dinner
930.9 Calories |
56.9g Carbs |
22.6g Fat |
123.8g Protein
2
serving
Steamed Snapper with Ginger, Lime, and Cilantro
615.5 Calories |
12.5g Carbs |
19.7g Fat |
92.5g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 2 serving
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
Cottage Cheese & Raisins
scaled to 1 serving
|
Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|